Magnesium

Magnesium is one of the 8 major minerals and just like other mineral and vitamins essential for the human body. It is the fourth most abundant mineral in the human body and most of this amount is found in bones. Magnesium benefits for the human ody include help in maintaining normal muscle and nerve function, keeping the heart in rhythm, support for the immune system and especially helps with strong bones. Other important roles magnesium plays in the human body are helping regulating blood sugar levels, help with normal blood pressure and is also needed for normal metabolism and protein synthesis. Usually magnesium is absorbed in the intestinal tract, to be more precise in the small intestine and excreted over the kidneys.

Magnesium facts if you are looking for more and specific data can be found in the current mineral list available at the International Mineralogical Association.

Magnesium sources for the human body are primarily as with all other minerals and vitamins foods high in magnesium. Foods rich in magnesium are green vegetables such as spinach, beans, peas, nuts and seeds. Other magnesium rich foods are also whole unrefined grains. Another source for magnesium can be tap water, especially so-called hard water that contains more magnesium than soft water.

Magnesium supplements are another way of filling the bodies needs for magnesium. Though through a healthy balanced diet a magnesium supplement should not be needed.

Magnesium deficiency is very rare in the United States and Western Europe. Excessive vomiting and diarrhea are symptoms of magnesium deficiency and can also lead to magnesium depletion in the body. Healthy kidneys can help in limiting the loss of magnesium through the urine and therefore compensate for a low dietary intake. Early magnesium deficiency symptoms include nausea, loss of appetite, fatigue, vomiting and weakness. In more severe deficiency cases numbness, muscle contractions, cramps, seizures, abnormal heart rhythms and coronary problems can occur.

Good magnesium uses are against cardiovascular disease and immune dysfunction.

What happens if magnesium is taken in big amounts? Magnesium overdoses from food sources, dietary intake usually does not pose a health risk for the human body, but doses given via medication and supplements can lead to diarrhea and abdominal cramps. Magnesium toxicity is even more likely if a condition of kidney failure exists. In general magnesium deficiency symptoms can be very similar to overdose symptoms.

Not mentioned so far is the fact about magnesium, that a magnesium deficiency can also cause a change in behavior and personality changes. Therefore in some cases magnesium and depression might go hand in hand and if treated with magnesium supplements the depression might disappear within as little as two weeks.