MIGHTY MAGNESIUM

BY MARY ANN O’DELL, MS, RDN

MAGNESIUM

is a mineral that has truly been underrated, although its role is valuable. This mineral is involved in over 300 biochemical reactions in the body, so its role is nothing less than essential. What can magnesium do for you?

BONE HEALTH

Magnesium is most commonly associated with calcium. Magnesium is essential for proper calcium absorption by bones, and 40 percent of the body’s magnesium content is found in bones.

BLOOD SUGAR CONTROL

Magnesium is involved in blood glucose control in the body. A recent study found that magnesium intake was low in nondiabetics with metabolic syndrome, and researchers suggested that increasing magnesium intake may protect against insulin resistance. A separate study found that people with the highest intake of magnesium were half as likely to develop type 2 diabetes compared with those who had the lowest intake

HEART HEALTH

Magnesium plays an important role in regulating blood pressure and preventing blood clots and stroke. A recent review of research showed that higher intakes of magnesium may cut heart disease risk.

MUSCLE RELAXATION

A deficiency of magnesium is associated with insomnia and anxiety, so maintaining magnesium status can help improve relaxation and rest. Taking extra magnesium in the evening can help you relax and improve sleep.

ENERGY

Although magnesium helps with relaxation, it can also help with energy. One of the primary roles of magnesium is to stabilize ATP, the body’s energy molecule. Magnesium may help optimize oxygen use so you feel more energized. This may explain why chronic deficiency of magnesium can result in low energy, irritability, and weakness.

Food sources of magnesium include green leafy vegetables, legumes, nuts, seeds, and whole grains. While magnesium is readily available from food, studies show that many Americans consistently don’t get enough in their diets. In addition, numerous medications deplete magnesium in the body, including blood pressure medicines, antacids, heartburn medications, and antibiotics. Supplementing with magnesium offers a good way to fill in these gaps. Magnesium is often found with calcium in tablet or liquid form, or as a single ingredient in tablet, capsule, liquid, or powder form.

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