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Magnesium
DESCRIPTION/FUNCTION
- Magnesium is classified as a macromineral. It is required for many coenzyme
oxidation-phosphorylation reactions; nerve impulse transmissions; muscle
relaxation; component of bone structure.
DRI (RDA or AI for Adults)
- Males: 19-30 (400 mg); 31 and older (420 mg).
- Females: 19-30 (310 mg); 31 and older (320 mg).
- Pregnancy: 19-30 (350 mg); 31 and older (360 mg).
- Lactation: 19-30 (310 mg); 31 and older (320 mg).
MAJOR SOURCES
- Green leafy vegetables, legumes, nuts, seeds.
- Specifically: pumpkin seeds, almonds, soynuts, filberts, Brazil nuts, cashews, tofu,
peanuts, walnuts, pistachios, molasses, sunflower seeds, unsweetened
chocolate, macadamia nuts, pecans, Swiss chard, artichoke, spinach.
MAINTENANCE/THERAPEUTIC RANGE
POSSIBLE THERAPEUTIC APPLICATIONS
- Asthma
- Cardiac arrhythmias
- Chronic fatigue syndrome
- Constipation
- Coronary
heart disease
- Diabetes
- Fibromyalgia
- Headache (cluster, migraine)
- High blood
pressure
- High cholesterol
- Kidney stones
- Mitral valve prolapse
- Multiple
sclerosis
- Osteoporosis
- Premenstrual syndrome
- Stroke
COMMENTS
- Women are urged to take large amounts of calcium for osteoporosis. Large
amounts of calcium can reduce magnesium absorption if taken at the same time.
Magnesium deficiency can cause coronary artery spasm (vasospasm). Women are more
likely than men to get a heart attack caused by vasospasm. Something to think
about. Alcoholism increases the need for magnesium.
CAUTIONS
- Consult with your health practitioner if you have kidney disease. High doses can
cause diarrhea.
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