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Wellness Words Detail Page
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Word: Magnesium
Short Definition:
A natural element vital to human cell functioning
Definition:
Magnesium is an important element critical to bone development, and the proper development and maintenance of organs, tissues, and blood. It is the fourth most abundant mineral in the body. Found in bones, teeth, and red blood cells, magnesium is an essential element required for proper functioning of the nervous, muscular and cardiovascular systems.
Magnesium plays a major role in manipulating important biological polyphosphate compounds like ATP, DNA, and RNA. Hundreds of enzymes require magnesium ions to properly function in the human body
Lowering Blood Pressure
Magnesium is an important component of the DASH (Dietary Approaches to Stop Hypertension) diet for lowering blood pressure. There are direct correlations of higher magnesium leading to lower systolic and diastolic blood pressure.
According to the National institutes of Health (NIH), the recommended dietary allowances (RDAs) for adult males is 270-400 mg; adult females is 280-300 mg.
Leafy vegetables, cereals, milk products, nuts, legumes, and fruits are all good food sources of magnesium, specifically:
- Spinach
- Halibut fish
- Peanuts
- Brown Rice
- Almonds Raw
- Swiss Chard
- Avocado
- Cocoa
To supplement with magnesium, look for magnesium citrate, chelate, or glycinate. Avoid magnesium oxide, which can be irritating. Magnesium citrate has been reported as most bioavailable.
Be careful, high doses will cause a laxative effect or diarrhea. Magnesium compounds are used medicinally as common laxatives, antacids, and Milk of Magnesia.
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