Onhealthmeup.com - Although the mineral magnesium is present in the human body in very low quantities, it still has an important role in the optimum functioning of the body.
As there are many other minerals found in our bodies, most of which are more abundant than magnesium, it has generally been ignored as an essential mineral. But, with more studies and research being done into the usefulness of different minerals, the many health benefits of magnesium have become very apparent. Magnesium is essential for many chemical reactions that are constantly taking place in the body. And as far as matters of the heart are concerned, the health benefits of magnesium are tremendous.
Magnesium helps to regulate the rhythm of your heartbeat and reduces the risk of spasms in the coronary arteries. Magnesium also helps to lower high blood pressure, as it eases the muscles that direct the functioning of the blood vessels, thus allowing the blood to flow more freely.
Because of all these reasons, magnesium is absolutely vital for your heart.
Maximizing Health Benefits of Magnesium
The health benefits of magnesium can be maximized only if it is taken in the right amounts. Here are the RDA guidelines for intake of magnesium:
o 400mg/day (for men of 19 - 30 years of age)
o 420mg/day (for men of 31 - 70 years of age)
o 310mg/day (for women of 19 - 30 years of age)
o 320mg/day (for women of 31 - 70 years of age)
Be sure to take the recommended dosage of magnesium as too much of it can lead to problems such as nausea, vomiting, and diarrhea. If you take too much of this mineral, and your body cannot process those amounts, it can result in weakened muscles, tiredness, and exhaustion. You may also experience some difficulties in breathing. However, in a bid to not take too much, you should ensure that you don't end up taking less than the required dosages of magnesium. A deficiency of this mineral can result in symptoms such as irritability, bewilderment, and nervousness. A prolonged deficiency of magnesium can cause severe heart complications, diabetes, and chronic pain in the muscles.
Magnesium Rich Food :
The following 10 foods are some of the best natural sources of magnesium. Try incorporating more of these foods into your diet to get a magnesium boost.
1. Whole Wheat
6. Black Beans
10. Sesame Seeds
Here are some guidelines for taking magnesium supplements, which will ensure the highest health benefits of magnesium.
1) If you want to enhance the absorption of the mineral, avoid taking magnesium supplements without food.
2) Foodstuffs such as wheat and soda, or any other food that contains phosphoric acid and phytates, can make the absorption of magnesium difficult. Thus, magnesium supplements should not be taken along with such foods.
3) Many medicines for common aliments contain some amounts of magnesium.
Thus, if you are taking any kind of medication that has magnesium, be sure to factor in such amounts when you calculate your daily intake of magnesium.
4) Magnesium has been shown to interfere with the functions of tetracycline antibiotics and lessens their efficacy.
Hence, to maintain the health benefits of magnesium, it should not be taken together with such medicines.
How To Choose A Magnesium Supplement
Magnesium and calcium can have contrasting effects on many bodily functions. Thus, to maintain the adequate balance of the two minerals, you should choose a magnesium supplement that contains calcium as well. You can choose any magnesium supplement, provided it is made according to pharmaceutical GMP standards, as that is the only way to ensure the genuineness of the product.
Do not buy any magnesium supplement that contains the mineral in the form of magnesium oxide, as this form is not absorbed well by the body.
The best way to get magnesium nowadays is to take a natural multivitamin supplement that not only contains magnesium, but also other essential nutrients for your body.