Magnesium is more than an element we mention when we recite the periodic table, it is an important nutrient needed by the body. Unfortunately, reports have it that people have less Magnesium in their body. Most magnesium in the body are found in the bone, others can be found in the muscle, tendon and other part of the body. A magnesium supplement is necessary when we cannot get enough magnesium from the food we eat.
Foods that contain enough magnesium are Black Beans, Avocado, Pumpkin Seeds, Spinach, Fig, Salmon Fish, Kefir, Almond, Cashew Nut, Navy Beans, Kale, Kidney Beans, Tuna, Mackerel, Chickpeas, Broccoli, Cabbage, Asparagus, Banana, Brown Rice, Low-Fat Yoghurt, Whole Grain Bread, Oatmeal, Raspberries, Brussels sprouts, Dark Chocolate, Peanuts, Wheat, Quinoa, Soy Beans and Tofu. When the body doesn’t get enough of the mineral from the listed food, you can add the supplement to make up for it. Health experts have given the guideline for the daily intake of magnesium which must be followed to avoid deficiency or overuse. The recommended daily intake goes thus: 400 – 420 mg for Adult male and 310 – 320 mg for Adult female then 80 – 240 mg for Children aged 1 – 13 years.
- Helping in bio-chemical reactions in the body. Magnesium is involved in most reactions that occur in the body – protein formation, digestion, energy formation, and creation of DNA.
- Helps to lower blood pressure. For people suffering from high blood pressure, magnesium works with other minerals in the body to lower the pressure.
- Helps to regulate other minerals that are important to the body.
- Helps in the formation of teeth, strong bones and muscle.
- Reduce the possibility of diabetes and prevent stroke.
- Helps to cure insomnia. It reduces stress level thereby relaxing your muscle to sleep well.
These benefits mean we should take this mineral serious. Taking magnesium supplement will help to regulate the normal intake of magnesium needed by the body daily. It is important to consult your doctor before taking this supplement. Overdose of this supplement can lead to cardiac arrest, renal failure, nausea and fatigue. It is wrong to assume that you are deficient of magnesium, doctors conduct magnesium test before they can give a medical advice to get the supplement. Pregnant women and people suffering from kidney problems are advised not to take supplements. Different magnesium supplements are available in stores, they can be in tablet or powder forms.
Forms of magnesium supplements are Citrate, Threonate, Malate, Glycinate, Orotate, Aspartate, Taurate, and Chloride. The citrate is the commonest and mostly used for constipation patients. Too much of citrate is not good for the body, it causes nausea, cramps and fatigue. This is why it is important to consult a doctor before usage. The question still remain, is Magnesium supplement safe? Yes, it is. Make sure you obey the rules and advises given.