Magnesium is involved in energy production, nerve function, muscle relaxation, and bone and tooth formation. Even moderate deficiencies can raise the risk of heart disease and diabetes. Severe deficiencies can result in irregular heartbeat, fatigue, muscles spasms, irritability, nervousness and confusion.
Many people do not have adequate stores of magnesium, often because they consume processed foods, which contain very little of this mineral. Magnesium levels are easily depleted by stress, by certain diseases or medication, and by intense physical activity. In conjunction with calcium and potassium, magnesium regulates heart rhythm; it also plays a role in the production and use of insulin.
Magnesium relaxes muscles, it’s useful for sports injuries and also seems to ease PMS and menstrual cramps, and may increase bone density in postmenopausal women, helping to prevent or delay the onset of osteoporosis. Magnesium also expands the airways, which is helpful in treating asthma and bronchitis. It also prevents or treats migraines.
A lack of magnesium can make a workout harder. Women over the age of 50 needed more oxygen and had higher heart rates during exercise when their magnesium levels were low. Too much of magnesium may cause diarrhea and nausea. Overdosing on magnesium i s rare because the kidneys are usually efficient at eliminating excess amounts, if you are taking a magnesium supplement, be sure to take a calcium supplement as well. The recommended ratio is two parts of calcium to one part of magnesium.
Good food sources of magnesium chloride are whole grains, nuts, legumes, dark green leafy vegetables and shellfish.
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