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Magnesium Supplementation Information

As a health conscious individual, you spend time researching vitamins and minerals--what their functions are and whether you need more or less of something for your health. Of the vast array of nutrients that everybody needs for optimal health and performance, magnesium is one, and sometimes magnesium supplementation is necessary for your best health.

  1. Magnesium Function

    • The New York Times Health Guide reports that the functions of magnesium are numerous. Without enough magnesium, your body wouldn't be able to produce protein as efficiently, the production and transport of energy throughout your body would suffer and many enzymes would lose their ability to create necessary biochemical reactions in the body. Magnesium also assists with the contraction and relaxation of muscles.

      In addition, magenesium supports a healthy immune system, heart function and strong bones according to the National Institute of Health, Office of Dietary Supplements.

    Sources of Magnesium

    • Before deciding to take a magnesium supplement, spend time exploring the food sources of magnesium. Food sources are better options for getting your vitamins and minerals.

      Green vegetables such as spinach are good sources of magnesium, as are legumes and nuts. Oat bran and brown rice are also healthy sources of magnesium. Even tap water provides some magnesium--the harder the water, the better. Pumpkin and squash seeds, haddock, halibut, bran cereal, tuna and buckwheat flour are examples of other magnesium-rich foods.

    How Much Magnesium do You Need?

    • Daily recommended values for magnesium are measured in milligrams (mg).

      According to the National Institute of Health, Office of Dietary Supplements, children age one to three require 80mg per day, while ages 4 to 8 require 130mg, and 9 to 13 need 240mg every day.

      After the age of 14, the requirements for magnesium vary by gender. Ages 14 to 18 require 410mg for males and 360mg for females. Males age 19 to 30 require 400mg and females need 310mg of magnesium every day. Men older than 31 need 420mg and women older than 31 require 320mg.

    Conditions That are Caused by Magnesium Deficiency

    • Carolyn Dean, M.D., N.D. reports that magnesium deficiency may trigger or cause a number of problems, including anxiety and panic attacks, blood clots, cystitis, depression, fatigue, heart disease, hypoglycemia, kidney and liver disease, nerve problems, osteoporosis and tooth decay.

      Dr. Dean also suggests that more magnesium, perhaps twice the daily recommended amount, is best for optimal health.

    Magnesium Supplementation

    • If you feel that you aren't getting enough magnesium even with a healthy and varied diet, you should take a magnesium supplement. Magnesium supplementation can be by magnesium citrate, magnesium gluconate or magnesium lactate, all of which are fairly easily absorbed by your body. You may want to look for a time release supplement to help improve absorption.

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