Virtually every cell in the body needs magnesium to function. While few people are severely deficient in this important mineral, as many as three out of every four Americans may be getting less than they need.

The health consequences of this are still uncertain, but scientists believe that a number of chronic diseases may result from, or be made worse by, too little magnesium.

The recommended intake for magnesium is 410mg a day for men and 320mg for women.

As we age, we are especially at risk, because we often do not eat enough magnesium-rich foods and also because of reduced absorption. Certain medication like diuretics can cause magnesium to be lost in the urine.

MAGNESIUM BENEFITS:

Help prevent atherosclerosis, high blood pressure, and irregular heartbeats.

Help build and keep bones strong. Calcium and vitamin D, the two big players in bone health, cannot do their jobs without magnesium

Help lower your risk for diabetes. Magnesium is important to the proper functioning of insulin, the hormone that keeps your blood sugar in check.

Help prevent some migraine headaches. Magnesium affects the response to brain chemicals associated with pain. It also limits inflammation and narrowing of blood vessels in the brain.

You are not likely to get too much magnesium from food. But you could if you take supplements. The most common side effect from a magnesium overdose is diarrhea.

FOOD SOURCES:

Disclaimer: This information is not intended be a substitute for professional medical advice. It is provided for educational purposes only. You assume full responsibility for how you choose to use this information.

Source: Environmenta Nutrition, Vol. 25, No. 9; USDA Nutrient Database.

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