| Magnesium is a comprehensive nutriente that helps in energy production and keeps healthy bone density. Magnesium plays many crucial roles in the body, including suppressing unstable heart rhythms, controlling blood pressure, maintaining insulin sensitivity, and regulating over 300 enzymes. Attaining optimal Magnesium levels is an absolute requirement for good health. The implications of Magnesium deficiency are serious. Communities with low Magnesium content in drinking water are particularly at risk. Green vegetables such as spinach are good sources of Magnesium. Some legumes (beans and peas), nuts, seeds, and whole, unrefined grains are also good sources of Magnesium. Refined grains, on the other hand, are generally low in Magnesium. When white flour is refined and processed, the Magnesium-rich germ and bran are removed. Bread made from whole-grain wheat flour provides more Magnesium that bread made from white refined flour. Modern water-purification techniques, consumption of Magnesium-depleted bottled waters, and poor dietary habits contribute to widespread Magnesium deficiencies in the US and around the world. Although the US RDA for Magnesium is 420 mg per day for adult men and 320 mg for adult women, most Americans ingest only about 270 mg of Magnesium per day. Optimal Magnesium intake is associated with improved insulin sensitivity, optimal lipoprotein levels, suppression of abnormal heart rhythms, reduced blood pressure, relief from migraine headaches, and improved exercise capability, among other health benefits. Magnesium may be used as an antacid to relieve occasional heartburn, sour stomach or acid indigestion. Magnesium oxide also may be used as a laxative for short-term, rapid emptying of the bowel. Strategies for optimizing daily Magnesium intake include consuming foods high in Magnesium content, supplementing with the soluble fiber known as inulin, drinking Magnesium-rich mineral waters, and taking Magnesium supplements that supply standardized amounts of elemental Magnesium. |
