The Benefits of Magnesium Supplementation

Magnesium is needed for numerous functions in the body. It assists with muscular and nerve functions. This mineral supports the body's immune system. Through helping the heart maintain a constant rhythm it also makes the cardiovascular system stronger.

Magnesium is thought to help the body control blood sugar levels. It helps keep blood pressure controlled and is believed to help metabolism. It is involved in the synthesis of proteins and nucleic acids. It is vital to the nerve conduction, vascular tone, muscle movements, stability of electrical impulses in the cells, and supports the strength of the cell membranes.

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Magnesium and Athletes
For the athlete, magnesium supplements are recommended because after strenuous activity the level of magnesium in the blood can lower. The endurance and the muscular strength of athletes have been reported to improve through the use of magnesium supplements. For this reason many sports drink contain the magnesium (however if you believe that you may require magnesium supplementation then check the contents of your sports drink as several of the most common drinks do not contain any magnesium compounds).

The athlete should consider supplementing their intake of magnesium as it may assist in the prevention of cramps or spasms from happening, and may increase the rate of flushing lactic acid from the system.

Magnesium and Pregnancy
In pregnant women magnesium may reduce the likelihood of eclampsia along with lowering the chances of premature labour happening prematurely. It could also help the foetus' bone development although this has not been satisfactorily proven to date.

Cardiovascular Health
Too low of levels of magnesium in the body can cause problems with the metabolism which in turn can affect the heart. It can even lead to strokes and heart attacks. This may also be due to the heart rhythm getting out of sync with insufficient levels of the mineral. Studies have indicated that higher levels of magnesium in the blood does reduce the chance of disease occurring in the heart and possibly prevent strokes from happening. Along with being good for the heart diets rich in magnesium along with potassium are good for lowering blood pressure.

ADHD and Children
Preliminary testing shows that magnesium can reduce the rate of hyperactivity in children. In this one study they gave a group of children with ADHD magnesium supplements each day for about 6 months. At the end of the study, the children provided with magnesium supplements had a lower rate of hyperactivity when compared to a control group of ADHD children.

Diabetes
A large percentage of diabetes type 2 sufferers are thought to have a deficient in magnesium. This is because the high levels of glucose in the blood cause the body to flush more of this mineral out of it. People afflicted with diabetes have been shown to have improved glucose and insulin levels after taking supplements of magnesium.

Osteoporosis
As a deficiency in magnesium is reported at possibly altering the way the body metabolizes calcium, there is the potential for increased risk of osteoporosis. This may be particularly relevant for older people who may need supplements, because they may not eat as many magnesium containing foods.

Sources for Magnesium
Foods that contain magnesium are spinach and other leafy green vegetables, seeds, nuts, certain legumes, unrefined whole grains. The refined grains can have some magnesium but are not as enriched with it as the unrefined whole ones. Bread baked with the whole-grain flour is much higher in magnesium than bread containing refined flour.

When suffering from a moderate deficiency in this mineral upping the daily intake of food high in it is generally found to be sufficient for boosting levels. But if the deficiency is extreme than magnesium supplements may also need to be taken to sufficiently boost the body's level to where they should be.

As with all dietary and supplementation issues, anyone who thinks they might be suffering from a magnesium deficiency should consult their doctor or suitably qualified dietician for advice on possible supplementation requirements.

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