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Magnesium is one of the most
important minerals for human health and is required throughout
the body; but by far the largest quantities are found in
the bones and muscles.
Almost all the body’s enzymes
are dependent to some degree on adequate supplies of magnesium,
and these enzymes are essential for several hundred vital
metabolic reactions; amongst the most important being the
production of energy within cells through the metabolism of
dietary proteins, carbohydrates and fats. Magnesium is also
needed for the synthesis of protein, the activation of genes and
the transmission of impulses between nerve cells.
In addition to the above general functions, magnesium is a
vital element in the complex of nutrients required for the
production of glutathione, one of the body’s most important
fat-soluble anti-oxidant enzymes. Glutathione protects
those parts of the body’s cells which are composed of fat,
such as the membranes, by neutralising any free radicals
attacking these delicate structures.
Magnesium may therefore be regarded as an important
anti-ageing nutrient in its own right, but it has also been the
subject of extensive research into a number of more specific
health functions.
Adequate levels appear to be
particularly important in ensuring the proper take up of calcium
by the bones, and low levels of blood magnesium have been shown
to be linked with correspondingly low levels of calcium; and to
have an inhibiting effect on the action of vitamin D, which is
itself essential for the proper functioning of calcium.
Logically enough, therefore, some research has suggested a link
between supplements of magnesium and increases in bone density.
There is some research evidence to
suggest that low levels of blood magnesium may be a risk factor
for the development of high blood pressure, and also that
magnesium supplements can be of benefit for reducing blood
pressure in sufferers who have inadequate intakes of dietary
magnesium, but orthodox medical opinion maintains that more work
is necessary before this link can be definitively established.
Low levels of magnesium intake are
also associated with a significantly increased risk of diabetes,
but there have been conflicting results from research studies
into the question of whether supplements of magnesium may be
useful in managing the disease.
Likewise, the benefits of the use of
high doses of intravenous magnesium in the immediate aftermath of
heart attacks remain a matter of controversy, but there is good
evidence that oral supplements of magnesium may reduce the risk
of dangerous blood clots in individuals suffering from
cardiovascular disease.
There is also a known association
between low levels of blood magnesium and recurring migraine
headaches, and there is some evidence that supplementation may
reduce the frequency of attacks.
Supplementation has also been shown
to help alleviate the symptoms of pre-menstrual syndrome in more
than 70% of women.
Unprocessed whole grains such as
brown rice or cereals are the best food sources of magnesium.
A serving of oats or bran, for example, may typically provide as
much as 90 mg or more of magnesium per serving; a cup of brown
rice a little less, and a serving of wheat cereal perhaps 60 mg
or so. Dark green vegetables such as spinach may
provide up to 80 mg; and beans and nuts are also a useful source,
a single ounce of hazelnuts or peanuts, for example, supplying
almost 50 mg of magnesium. Milk may also supply around 30
mg.
But despite these apparently
widespread and rich sources, there is evidence that many people
do not obtain sufficient dietary magnesium and that the diets of
older people, in particular, are likely to be inadequate. The
European Recommended Dietary Allowance (RDA) for magnesium is 300
mg, but in the US higher levels of 420 mg for men and 320 mg for
women have been prescribed. Given the importance of
magnesium within the body, these findings are a cause for
concern, and indicate that most adults should be considering
supplementing with magnesium.
However, some caution needs to be exercised when taking extra magnesium in this way; because 350 mg per day has been established in the US as the upper safe limit for supplemental magnesium for adults. Below this level there should be no risk of the relatively minor, albeit unpleasant, gastric side effects, principally diarrhoea, which have sometimes been noted when higher dose supplements have been taken.
It’s important to note, however, that more serious consequences of excess magnesium have been observed in those already suffering from kidney problems. Such individuals appear to have a higher sensitivity to concentrations of the mineral, and may suffer further deterioration in kidney function and possibly blood pressure problems as a result.
No such problems have been observed to arise from high levels of magnesium consumed in the diet, and it needs to be remembered that like all other nutrients, magnesium does not operate in isolation within the body and interacts closely with other vitamins and minerals.
Any supplementation should therefore be taken as part of a comprehensive multi-mineral. And for the maximum anti-oxidant effect through the production of glutathione, this should be taken alongside a good quality multi-vitamin preparation.
October 2007
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