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Vilma's Wellness

Magnesium and Your Health

cal-mag-phos-scale Photo Source:www.ameerrosic.com      

Magnesium is the fourth most abundant mineral in your body. If you don't have enough of it, your body simply cannot function at its best. Insufficient cellular magnesium levels set the stage for deterioration of proper metabolic function that typically snowballs into more significant health problems.

As reported by GreenMedInfo [1] researchers have now detected 3,751 magnesium-binding sites on human proteins, reflecting how important this mineral is to a great many biological processes. For example, magnesium plays a role in your body's detoxification processes and therefore is important for minimizing damage from environmental chemicals, heavy metals, and other toxins.

This important mineral is required by more than 300 different enzymes in your body, which play important roles in the following biochemical processes, many of which are crucial for proper metabolic function:
  • Creation of ATP (adenosine triphosphate), the energy molecules of your body
  • Proper formation of bones and teeth
  • Relaxation of blood vessels
  • Action of your heart muscle
  • Promotion of proper bowel function
  • Regulation of blood sugar levels
If you are interested to read more about Magnesium and various conditions:

Thyroid and Magnesium
Diabetes and Magnesium
PCOS and Magnesium
Osteoporosis and Magnesium

Your Best Magnesium Source: REAL Food

Most people can keep their magnesium levels in the therapeutic range without resorting to supplements, simply by eating a varied diet, including plenty of dark-green leafy vegetables. However, it is important to remember that the magnesium content of your foods depends on the richness of magnesium in the soil where they're grown. GreenMedInfo lists more than 20 foods that are exceptionally high in magnesium, including the following (for the full list, please refer to the original report). All listed portions equate to 100 grams, or just over three ounces:

Seaweed, agar, dried (770 mg)
Spices, basil, dried (422 mg)
Spice, coriander leaf, dried (694 mg)
Flaxseed (392 mg)
Dried pumpkin seeds (535 mg)
Almond butter (303 mg)
Cocoa, dry powder, unsweetened (499 mg)
Whey, sweet, dried (176 mg)


Magnesium Supllements

Magnesium citrate -- Magnesium citrate is the most popular magnesium supplement, probably because it is inexpensive and easily absorbed. Since citric acid is a mild laxative, magnesium citrate functions as a constipation aid as well as a magnesium source. It is a great choice for individuals with rectal or colon problems but is unsuitable for those with loose bowel movements.

Magnesium taurate -- Magnesium taurate is the best choice of magnesium supplement for people with cardiovascular issues, since it is known to prevent arrhythmias and guard the heart from damage caused by heart attacks. Magnesium taurate is easily absorbed (magnesium and taurine stabilize cell membranes together), and it contains no laxative properties.

Magnesium malate -- Magnesium malate is a fantastic choice for people suffering from fatigue, since malic acid -- a natural fruit acid present in most cells in the body -- is a vital component of enzymes that play a key role in ATP synthesis and energy production. Since the ionic bonds of magnesium and malic acid are easily broken, magnesium malate is also highly soluble.

Magnesium glycinate -- Magnesium glycinate (magnesium bound with glycine, a non-essential amino acid) is one of the most bioavailable and absorbable forms of magnesium, and also the least likely to induce diarrhea. It is the safest option for correcting a long-term deficiency.

Magnesium oxide -- Magnesium oxide is the most common form of magnesium sold in pharmacies, but it is non-chelated and possesses a poor absorption rate.

Of the many forms of Magnesium supplements available today, a newer form called Magnesium Threonate shows particular promise due to its ability to penetrate cell membranes, even those in your brain.

I want to remind you that calcium and magnesium also needs to be balanced with vitamin D and K2. These four nutrients perform an intricate dance together, with one supporting the other.

Suggested Magnesium daily dose between 400-600mg.


References:

1. Green Med Info, December 5th 2012 

2. Dr. Dean's book, The Magnesium Miracle

3. NutritionalMagnesium.org

4. Dr. Mercola






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