| What are the benefits? | | Magnesium is essential to over 300 enzymes in the body, and is especially important to those involved in energy production. It helps to maintain strong, healthy bones by assisting with the uptake of calcium and potassium, and plays a direct role in bone mineralisation. Magnesium is vital for the transmission of nerve signals to muscles, and the reception of those signals by the muscles. | | What are the natural food sources? | | Magnesium is found in most foods, including dairy products, fish, meat, seafood, green leafy vegetables, bananas, broccoli, eggs, nuts, potatoes, whole grains, apples, brown rice, soybeans and tofu. | | How much do you need? | | The recommended daily allowance for magnesium is 300 mg per day. | | Are you likely to be deficient? | | Taking too many laxatives can lead to magnesium deficiency. Alcoholism, stress, severe burns, diabetes and heart failure are other potential causes. Symptoms of magnesium deficiency include fatigue, abnormal heart rhythms, muscle weakness and spasm, depression, loss of appetite and listleness. | | Are you taking too much? | | Taking too much magnesium often leads to diarrhoea.High intakes are normally not harmful to humans with normal renal function. | | Are there any interactions? | | Consumption of large amounts of fats, cod liver oil, calcium, vitamin D and proteins decrease magnesium absorption. Fat-soluble vitamins and foods high in fibre also hinder the absorption of magnesium. Alcohol, diuretics, diarrhoea, the presence of fluoride and high levels of zinc and vitamin D increase the body's need for magnesium. |
|
