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Healthy Diet Plans >>  Dietary Supplements >>  Magnesium Supplements

Magnesium Supplements

Magnesium is a dietary mineral that is found in food and used extensively by the body. It is part of the cells that make you, and a large part of the body’s magnesium makes up bones along with calcium and phosphorus. Small amounts of the mineral are even found in the blood, and it is an important mineral. It is needed for many bodily functions, including muscle activity, nerve function, heart rhythm, and the growth of bones. It is also used in converting food into energy.

While magnesium is available in most foods, some people may have a deficiency of magnesium in their body. To correct the problems that  arise as a result, they may need to take magnesium supplements or calcium magnesium supplements.

Sources of magnesium. Magnesium-rich foods include spinach and green veggies, which are particularly high in magnesium content. Also, seeds, nuts, and some whole grains contain good amounts of magnesium, so make sure you include these in your diet. Magnesium is also found in fish oils, green tea, borage seed, fiber, ginger, and turmeric. While magnesium is found in many foods, it normally occurs in very small traces. For this reason, you need to have a balanced diet based upon a wide range of foods, from every food group. Keep in mind that processed foods are not high in magnesium, so it’s better to eat whole foods like whole grain bread instead of refined, packaged foods. Water too has traces of magnesium, but it depends on the source of the water. All in all, a healthy balanced diet usually gives one all the magnesium one needs. Processed foods and fried foods, on the other hand, are very low on magnesium as well as many other essential dietary minerals.

Magnesium Supplements Benefits

Who needs magnesium dietary supplements? People who do not get enough magnesium in their diets may need to take magnesium mineral supplements. Remember, you should not take any supplements without consulting a doctor. This is all the more true for magnesium, because an excess of this mineral can be harmful. If you have recently started a weight loss program and are restricting your diet, you may find yourself lacking in magnesium. This will in fact make it harder to lose weight. There are many benefits of magnesium supplements. They have been shown to help people with diabetes, hypertension, and people with metabolic syndrome X.

How much does one need? Your doctor is the best person to guide you on how much magnesium you need. On average, though, people need between 200 to 400 mg of magnesium per day. Keep in mind that magnesium is generally taken along with calcium, as they complement each other. You should be aware of magnesium supplements side effects such as diarrhea and gastrointestinal problems. It has been shown to inhibit the absorption of calcium and can also interfere with the functioning of the heart.

Which is the best magnesium supplement to take? Of course, there is no such thing as ‘best magnesium supplements’, but the most effective form is known as ‘chelated’ magnesium. This means the magnesium has been processed for better absorption. So look for a supplement that is chelated, or mentions labels like ‘aspartate’, ‘Citrate’, or ‘Maleate’. Also choose a supplement with a high biotic value (BV), which is more efficient. These are available as magnesium powder supplements or in tablet form.
As with all dietary minerals, or in fact, any food, remember that more is not always better. Also, since magnesium supplements have been shown to deplete the body’s calcium reserves, you need to also take calcium supplements along with magnesium.

Submitted on January 16, 2014