” Magnesium, a mineral, is essential for hundreds of biochemical reactions in your body. It helps keep bones strong, nerves and muscles working properly, and blood sugar under control. Magnesium is also necessary for maintaining a steady heartbeat and normal blood pressure…
The Framingham heart study, publishing in January 2013, indicated that low levels of magnesium in the blood are associated with the most common heart rate disorder, atrial fibrillation (afib)…
Not Enough Magnesium? Your Heart May Suffer
A review of 22 studies, published in the European Journal of Clinical Nutrition in 2012, suggested that magnesium supplementation could help lower blood pressure. Another report published in the Journal of Clinical Hypertension in 2014 showed that low levels of magnesium were associated with hypertension. Research also has demonstrated that low levels of magnesium in the blood are linked with risks for heart disease, particularly heart attack, as shown in a June 2014 PLoS One report…
How Much Magnesium Is Enough?
The recommended dietary allowance (RDA) for Mg — meaning the amount you should take in each day — varies depending on your age and sex. On average, the RDA is 400 milligrams (mg) for men ages 19 to 30, and lower (310 mg) for women of the same age. For those 31 and older, men should get 420 mg of Mg daily, and women should get 320 mg daily. If your healthcare provider suspects Mg deficiency, a blood test will show the levels in your body. Normal blood levels of Mg range from 1.7 to 2.3 mg/dL. Mg deficiency symptoms occur when your levels drop below 1 mg/dL…
Opt for Foods Rich in Magnesium
Although Mg is added to some foods, like breakfast cereal, excellent natural sources of this mineral include almonds, soy products like tofu, and green leafy vegetables, such as spinach. Just 1 ounce of dry roasted almonds provides 80 mg of Mg, and a half-cup of boiled spinach provides 78 mg. Other great sources of Mg include legumes, cashews, soy milk, black beans, avocado, and whole grains. One medium banana provides 32 mg of Mg…
Too much Mg from food isn’t a danger because the kidneys excrete what the body doesn’t need. But high doses of Mg from supplements can cause diarrhea, nausea, and stomach cramping. Extreme doses of Mg, over 5,000 mg daily, can be fatal.”
