Magnesium The Anti-Stress Mineral
One of the most important roles of magnesium is to help the muscles relax (including the heart). It also plays a role in energy production, and in the proper functioning of the heart, muscles, nerves and in the clotting of blood. Magnesium is being studied for a possible role in lowering the risk of heart disease and stroke, as well as preventing and treating diabetes and as a way to strengthen bone. Magnesium is an important mineral for everyone, and every person should be sure to get enough of this important nutrient. Older people in particular often suffer from a deficiency of this mineral so supplementing is especially important for that age group. Those people starting or continuing an exercise program will appreciate the effects magnesium has on producing energy and keeping the heart and muscles functioning at peak efficiency.
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Food Sources Fish, meat, seafood, avocados, apples, nuts, and cocoa.Recommended Dosage The Reference Daily Intake (RDI) is 400 mg.Supplements The potency of magnesium supplements is determined by the amount of pure or elemental magnesium. Magnesium carbonate and magnesium oxide have the greatest potency, with magnesium oxide containing the greatest percentage of magnesium. Combines well with calcium, zinc, iron, the B-complex vitamins, and vitamin E. Side Effects & Toxicity There is no real danger toxicity, but those with kidney or heart problems should refrain from taking excessive amounts of magnesium.Symptoms of Deficiency Symptoms of a deficiency of magnesium include irritability, depression, memory problems, hypertension (high blood pressure), confusion, and incontinence.
