Magnesium: Benefits, Properties?


Magnesium: Benefits, Properties?

Magnesium and its properties, dosage, toxicity, benefits and contraindications foods and where to find it.

Magnesium is an essential mineral that accounts for about 0.05% of the total body weight. About 70% of it is found in bones along with calcium and phosphorus, while the remaining 30% is located in the soft tissues and in body fluids. Magnesium ingested is absorbed an amount ranging from 30 to 40%, while the remainder is eliminated in the faeces. Magnesium is responsible for many essential metabolic processes, including energy production of glucose, and protein synthesis, nucleic acid, the formation of urea, vascular tone, muscle impulse transmission, the electrical stability of the cells, nerve transmission and activity. The greater amount of magnesium is found inside the cells, where it activates enzymes necessary for the metabolism of carbohydrates and amino acids. Counteracting the stimulatory effect of calcium, magnesium plays an important role in neuromuscular contractions. It also helps regulate the acid-alkaline balance of the body.

The magnesium stimulates the absorption and metabolism of other minerals such as calcium, phosphorus, sodium and potassium.
It also helps to use the B-complex vitamins and vitamins C and E. It 'help during bone growth and is necessary for the proper functioning of nerves and muscles, including the heart. Studies have shown that magnesium is associated with the regulation of body temperature. Magnesium is present in a wide variety of foods and is found mainly in fresh green vegetables, being an essential element of chlorophyll. Among other foods rich in magnesium remember the unground wheat germ, soybeans, figs, corn, apples, oilseeds, nuts and almonds in particular. Magnesium is also present in fish in garlic, tofu, peaches, apricots, beans and Spanish (for more information on foods that contain magnesium and doses, see the table on the composition of foods).

Absorption and Storage

Since 30-40% of magnesium daily intake is absorbed from the small intestine. The degree of absorption is influenced by the parathyroid hormones, from the water absorption rate and the amount of calcium, phosphate and lactose present in the organism. Magnesium and calcium are absorbed in the same sites. The absorption can be inhibited by phytate, by an excess of fat, cod liver oil and proteins. The foods that contain large amounts of oxalic acid inhibit the absorption. Vitamin D is necessary for full utilization of magnesium. When magnesium intake is low, the absorption rate can reach 75%; when it is high, the absorption rate can reach 25% of the minimum peaks.
The adrenal gland secretes a hormone called aldosterone, which helps to regulate the rate of elimination of magnesium through the kidneys and thus ensures a constant presence in the body, regardless of changes in dietary intake. Losses tend to increase with the use of diuretics and with the consumption of alcohol.

Dosage and Toxicity

The National Research Council (U.S.) recommends a daily intake of magnesium, 350 milligrams for adult men and 280 milligrams for women. The amount will be increased to 320 milligrams and 355 milligrams during pregnancy for the first six months of breastfeeding and 340 mg for another six months. Babies up to six months a requirement of 40 mg and those from six months to a year of 60 mg. Children from one to three years have a requirement of 80 mg, and 4 to 6 requirement is 120 mg and 170 mg of 7 to 10. Children aged 11 to 14 years old must retain 270 mg and 400 mg 15 to 18 years. The needs of girls aged 11 to 14 years of age is 180 mg and 15 to 18 years of age is 300 mg. It is estimated that the typical American diet will provide 120 milligrams per 1000 kilocalories, a level that barely covers the amount of recommended daily intake.

Some studies have shown the importance of the balance between calcium and magnesium. If calcium consumption is high, even magnesium intake should be high otherwise it will create a shortage. The need for magnesium is also influenced by the amount of protein, phosphorus and vitamin D in the diet. The need for magnesium increases when the levels of cholesterol in the blood are high and when you consume plenty of protein. The toxicity is minimal, thanks to the ability of the kidneys to eliminate the excess magnesium (up to 60 g per day). Poisoning by magnesium (hypermagnesemia) is rare, but can occur in different circumstances: when the urinary function is abnormally diminished, when they were taken high amounts of mineral or sometime after intramuscular injections.

Effects of deficiency and symptoms

Magnesium deficiency is a very common phenomenon. The processing and cooking food causes, very often, the elimination. The oxalic acid in spinach and phytic acid present in the cereals, form salts that secure the body's magnesium.
Magnesium deficiency can occur in patients with diabetes, in people taking diuretics or digitalis preparations, in the elderly, in people who suffer from pancreatitis, chronic alcoholism, kidney dysfunction, kwashiorkor, liver cirrhosis, arteriosclerosis, in pregnant women in people who follow a diet low calorie or high carbohydrate content, or due to a serious lack of absorption caused by chronic diarrhea or vomiting. Some hormones, if taken as medications, can disrupt your metabolism and cause local shortages. The fluorine, high levels of zinc, high levels of vitamin D, diuretics and diarrhea cause magnesium deficiency.
It is believed that magnesium deficiency is linked to coronary heart disease, including myocardial necrosis. Insufficient intake of this mineral can lead to the formation of clots in the circulatory system and brain, and can facilitate calcium deposits in the kidneys, blood vessels and heart. Heart failure and atrial fibrillation caused by lesions of small arteries is linked to magnesium deficiency, as well as vasodilation, followed by hyperkinetic behavior and fatal convulsions. The symptoms of magnesium deficiency can include gastrointestinal disturbances, lack of coordination, weakness, personality changes, anxiety, muscle spasms, tremors, confusion, uneven heart rate, depression, irritability, and disorientation. The shortage hinders the transmission of nerve impulses and muscle. The long-term deficiency can lead to tetany, as in the case of calcium deficiency, alcoholic hallucinations, abnormal movements of the face and eyes, alopecia (baldness), swelling and injury to the gums. Some studies have shown that women painful uterine contractions get to the end of pregnancy were linked to a magnesium deficiency.

Beneficial effects in malatti

Magnesium is essential in the prevention of heart attacks and coronary thrombosis. Magnesium supplements may protect against cardiac ischemia (lack of oxygen in the heart muscle caused by spasms or narrowing or blockage of the coronary arteries). The people who took magnesium supplements after a heart attack have a higher survival rate and a lower incidence of dangerous arrhythmias. It seems to have some importance in controlling the way in which electric charges are used by the body to induce passage of nutrients into and out of cells. It 'been used successfully to treat polio. It has proved effective in the treatment of neuromuscular disorders, nervousness, tantrums, noise sensitivity, depression, and hand tremors. The pre-menstrual syndrome is relieved by magnesium. In patients with oxalate stones were administered 200 mg per day of magnesium together with 10 mg of vitamin B6; also can be administered only 300 mg of magnesium, but the presence of vitamin B6 tends to further reduce the calculations. Magnesium helps to prevent the buildup of calcium deposits in the urinary tract. Makes soluble in urine calcium and phosphorus preventing its transformation into hard calculations.
In alcoholics magnesium levels in the blood and muscles are low. The treatments based on magnesium help the body to retain the magnesium and often contribute to control the delirium tremens. Magnesium helps to control dizziness, weakness, and muscle spasms, heart disease and hypertension and establishes a proper pH balance. Right doses of magnesium may help reduce the level of cholesterol in the blood and keep arteries healthy. And 'magnesium, and calcium, responsible for the formation of the tooth enamel that resists decay. Regardless of the amount of calcium that is ingested in the absence of magnesium is not will have the formation of a glaze resistant. The magnesium-based therapy has proved effective in the treatment of diarrhea, vomiting, nervousness, and kwashiorkor. The diarrhea can be prevented by taking magnesium gluconate. Since magnesium helps maintain the health of the nervous system, it has been used successfully in the control of seizures in pregnant women, premature labor and in patients with epilepsy. The magnesium being very alkaline, acts as an antacid and can be used to replace common antacid products.

Research carried out on humans

Magnesium and kidney stones. A pregnant woman of 33 years had had from eight to twelve calculations during previous pregnancies. The were administered from 500 to 1500 milligrams of magnesium per day for a period of six weeks.
Results. Pregnancy during which they were given oral doses of magnesium was the first in which not only had a kidney stone.

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asked Jul 2, 2014 by Lancomega Level (10,245 points)