Calcium and iron get a lot of attention for the vital roles that they play in the body. However, magnesium, which is the fourth most abundant mineral in the human body, is also essential for bone health. We need this mineral for its intricate biochemical work that helps to maintain a healthy immune system, in addition to helping us metabolize energy, synthesize protein and maintain a steady heartbeat. Research suggests that this chemical element plays a key role in managing hypertension, cardiovascular disease and diabetes.
Magnesium is found in a number of foods. To get the recommended daily value of 310-320 for adult women, 400-420 for adult men, doctors recommend a healthy diet that includes fish, nuts, milk and carbohydrates. For instance, three ounces of cooked halibut contains 90mg; one ounce of roasted almonds contains 80mg; one ounce of roasted cashews, 1/2 cup of soybeans and 1/2 cup of cooked spinach all have 75mg; and two biscuits of Shredded Wheat cereal have 55mg. Other great sources include baked potatoes, oatmeal, peanuts, wheat bran, yogurt, bran flakes, baked beans, avocados, kidney beans, lentils, pinto beans, bananas, whole wheat bread, a milk chocolate bar, reduced fat milk, raisins and chocolate pudding. A magnesium supplement can also be taken in cases of a magnesium deficiency.
Magnesium is a co-factor in over than 300 enzyme reactions in the human body, making it one of the body’s “macro minerals.” A magnesium deficiency can be caused by drugs like diuretics or antibiotics, as well as alcoholism or diabetes. Some of the symptoms may include cramps, twitches, muscle tension, tingling, vibration, headaches, chest tightness, insomnia, anxiety, cramps, constipation, salt craving, breast tenderness and sensitivity to light or sound. The worst case scenario is heart arrhythmias, angina and palpitations. The best way to test for a deficiency is to run a 24 hour urine test called a Loading Test, which reports how much of this chemical element is retained.
Another thing to consider is how magnesium and potassium work together. Congestive heart failure patients need to be conscientious about their potassium intake because too much or too little can cause deadly heart arrhythmias that kill 40% of patients with the condition. In order to absorb the potassium, patients must get an adequate amount of magnesium, which aids in regulatory processes. Doctors will sometimes request that patients take potassium magnesium supplements to ensure they are receiving the recommended dosage.
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