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Multi tasking Magnesium

Published: October 23, 2015

A magnesium rich meal
A magnesium rich meal
Eat up your greens and fish. If dark leafy greens and fish aren’t your favourite foods you may be able to obtain your daily quota of magnesium from other food sources.
Magnesium is more than just a critical element of bone health. Magnesium’s role in nerve impulse transmission and muscle contraction implicates the mineral as a critical agent in heart function and protection against heart disease and hypertension (high blood pressure). 
A diet, such as the DASH diet (Dietary Approaches to Stop Hypertension) study, which contains plenty of magnesium, calcium, potassium and fibre rich foods may help with blood pressure control, but few people in North America obtain their daily magnesium requirement.
Recent studies indicate that magnesium supplements may help lower blood pressure, influence bone health and may help insulin action. However, there are downsides to taking magnesium supplements and the long term effect of taking magnesium supplements may not be fully understood.
Recent studies also indicate that higher intakes of magnesium from foods may also decrease risk of diatbetes, stroke, sudden cardiac death, and gallstone diagnoses, as well as lowering insulin levels.
This article provides you with information about the following:
  • Magnesium’s role in your body
  • Sources of magnesium
  • Recommended Dietary Allowance (RDA)
  • Effects of magnesium deficiency
  • Effects of magnesium toxicity
  • Resarch on magensium intake
  • Bioavailability, absorption, transport and storage
Magnesium is considered a major mineral as it is present in your body, and necessary for optimal health in relatively large amounts (usually measured in milligrams (mg)). As a mineral, magnesium is an inorganic element which cannot be divided into smaller units.
Once ingested and absorbed into your body, magnesium remains in your body until excreted. As with all minerals found in your body, magnesium may combine with other elements to form salts, but the chemical identity of the mineral is not changed.
For example, magnesium may combine with chloride to form magnesium chloride, but neither magnesium...

References

1.
Gropper, S.S., Smith, J.L. & Groff, J.L. (2005). Advanced Nutrition and Human Metabolism (4thEd.). Belmont, CA: Thomson Wadsworth.
2.
Whitney, E. & Rady Rolfes, S. (2005). Understanding Nutrition. Belmont, CA: Thomson Wadsworth
3.
L Kass et al. (2012). Systematic review: Effect of magnesium supplementation on blood pressure:
4.
CSPI July /August 2014, April 2012, January/February 2011