Magnesium Why do we need this important mineral

Magnesium Why do we need this important mineral? Robyn Bowen HW 499 Unit 4

Why do we need magnesium? • Fourth most abundant mineral in the body • Regulates blood pressure, muscle contractions, insulin metabolism and many more important functions. • Magnesium is important in preventing and treating disease (Grober, Schmidt & Kisters, 2015)

What is the function of magnesium • Found in our cells and is used as an ion that counters ATP and nucleic acids (NIH, n. d. ). • Shown to help regulate blood pressure and prevent cardiac problems (Mercola, 2012). • It is a cofactor in more than 300 enzyme systems that regulate biochemical reactions like: 1. Protein synthesis 2. Muscle and nerve transmission 3. Neuromuscular conduction 4. Glucose and blood control (NIH, n. d. )

We are not consuming enough magnesium

What exactly is magnesium • Water soluble mineral –body rids itself of any extra through the kidneys • Found in food • Extracted from dolomite and carnallite • Most often extracted from seawater (Jefferson Lab, n. d. )

Signs of Magnesium Deficiency • Loss of Appetite • Nausea & Vomiting • Fatigue and Weakness • Muscle cramping and contractions • Weakness • Abnormal Heart Rhythm (NIH, 2016) Flickr. com

Magnesium Toxicity • Called Hypermagnesemia • Very rare, may happen with those suffering from kidney disease • Not because of food but serum concentration • Signs : Nausea , Vomiting, low blood pressure, irregular heartbeat • Check with your physician to make sure there are not interactions with your medications when supplementing.

Recommended Daily Amount of Magnesium Table 1: Recommended Dietary Allowances (RDAs) for Magnesium [1] Age Male Female Pregnancy Lactation Birth to 6 months 30 mg* 7– 12 months 75 mg* 1– 3 years 80 mg 4– 8 years 130 mg 9– 13 years 240 mg 14– 18 years 410 mg 360 mg 400 mg 360 mg 19– 30 years 400 mg 310 mg 350 mg 31– 50 years 420 mg 360 mg 320 mg 51+ years 420 mg 320 mg (Nccih, 2016)

Foods High in Magnesium • Almonds – 1 ounce =80 mg • Spinach – ½ cup = 78 mg • Black Beans – ½ cup = 60 mg • Whole Wheat Bread – 2 slices = 40 mg • Banana – 1 Med = 32 mg (NIH, 2016) Creative Commons. org

Types of Magnesium Supplements Magnesium glycinate is a chelated form of Magnesium oxide is a non-chelated type of magnesium that tends to provide the highest magnesium, bound to an organic acid or a levels of absorption and bioavailability and is fatty acid. Contains 60 percent magnesium, typically considered ideal for those who are and has stool softening properties trying to correct a deficiency Magnesium chloride / Magnesium lactate Magnesium sulfate / Magnesium contain only 12 percent magnesium, but has hydroxide (milk of magnesia) are typically better absorption than others, such as used as a laxative. Be aware that it's easy to magnesium oxide, which contains five times overdose on these, so ONLY take as directed more magnesium Magnesium taurate contains a combination Magnesium carbonate, which has antacid of magnesium and taurine, an amino acid. properties, contains 45 percent magnesium Together, they tend to provide a calming effect on your body and mind Magnesium threonate is a newer, emerging type of magnesium supplement that appears Magnesium citrate is magnesium with citric promising, primarily due to its superior ability acid, which has laxative properties to penetrate the mitochondrial membrane, and may be the best magnesium supplement on the mark (Dr. Mercola, 2012. )

Peer Reviewed Study There was a study done in 2010 proving asthma symptoms can be reduced by magnesium supplementation Check it out at: Https: //nccih. nih. gov/research/results/spotlight/021110. htm breathinstephen. com/ast hma-tree

References • Brainsupplementstutor. com (8/2012). Magnesium decline picture. Retrieved from http: //www. brainsupplementstutor. com/magnesium-taurate-best-brain-supplement/. • Fresh Ideen. (n. d. ) Magnesium Picture. Retrieved from Bing. com • Grober, U. , Schmidt, J. , & Kisters, K. (Sept/2015). Magnesium in Prevention and Therapy. Retrieved from http: //www. ncbi. nlm. nih. gov/pmc/articles/PMC 4586582 • Jefferson Lab. (n. d. ). The Element Magnesium. Retrieved from http: //education. jlab. org/itselemental/ele 012. html. • Dr. Mercola. (12/2012). Benefits of Magnesium is Far Greater Than Previously Imagined. Retrieved from http: //articles. mercola. com/sites/articles/archive/2012/12/17/magnesiumbenefits. aspx. • National Institute of Health(2/2016). Magnesium Fact Sheet for Health Professionals. Retrieved from https: //ods. od. nih. gov/factsheets/Magnesium-Health. Professional/.