By Dominic Londesborough
Magnesium is one of the seven major minerals your body needs in order to function healthily. It has the smallest presence of the major minerals by weight; a typical 60kg (132lb) person has around 30g of magnesium present. It exists in every cell of the body. Over half resides in the bones, and the rest is found mainly in the muscles, heart and liver.
Functions
One of the main functions of magnesium is in the production of energy in the cells. ATP (adenosine triphosphate) is the body's main source of energy production at the cellular level, and it requires magnesium in order for the process to work.
Magnesium is also needed for muscular contractions, or to be precise it works with calcium, which triggers the muscle to contract, and magnesium enables the muscle to relax.
Over 300 enzymes require magnesium in order to function as catalysts, to speed up biochemical processes in the body.
Another key role is the transmission of nerve impulses, vital if the mind and body are to function in unison. Magnesium is able to assist nerve impulse transmission because it is an electrolyte, which means it is a strong conductor of electricity when dissolved in water. The other three electrolytes in the body are the major minerals chloride, potassium, and sodium. But unique to magnesium is that athletes lose it at the same rate as the normal population when sweating through physical exertion. With the other three electrolytes, the body adapts to physical exercise, and is increasingly able to conserve chloride, potassium and sodium during sweating.
And on a structural level, magnesium works with calcium to form strong and healthy bones and teeth, by holding calcium in the enamel of teeth and the cells of bones. When your diet is low on calcium, or you are not absorbing calcium sufficiently, the body is able to release some magnesium from the bones and into the muscles.
Magnesium deficiency
Studies have shown that over 60% of the US population is magnesium deficient. There are three major causes of this trend. One is the increased intake of junk food, ready meals and takeaways, which are mostly devoid of magnesium. Another is the reduced concentration of magnesium in vegetables, whole grains and legumes, due to large scale modern farming methods which deplete the soil of magnesium. And the third cause is modern water filtration methods, which have reduced the magnesium levels of tap water in soft-water areas.
Other causes include alcohol abuse, poorly controlled diabetes, and chronic vomiting/diarrhoea.
A whole range of health problems are linked to magnesium deficiency. These include apathy, muscle weakness, muscle twitches, loss of appetite, irregular heartbeat, high blood pressure, and in children impeded growth.
Sources
Food sources include green leafy vegetables (primarily spinach with its high concentration of chlorophyll molecules), cashew nuts, almonds, pumpkin seeds, whole grains, bran cereal, oats, legumes (ie beans and pulses), and soy milk.
It is almost impossible to overdose on magnesium through food sources, but it is possible for the body to accumulate excess levels through mis-use of medication high in magnesium such as laxitives. The body is able to excrete excess levels in the urine. Acute excess can lead to lack of muscle co-ordination, loss of balance, and mental confusion.
If you are magnesium deficient, one supplement worth discussing with your doctor is magnesium hexahydrate (also known as magnesium oil), which is concentrated magnesium chloride in a water base, contained in a spray bottle, and sprayed directly onto the skin (most effective on the arms, feet, and just behind the knees). This is known as transdermal therapy, and has the benefit of passing directly into the bloodstream, unlike oral supplements which can cause diarrhoea and result in limited absorption.
So the main message is that magnesium is vital for your health, yet another reason to eat plenty of fresh green vegetables, nuts and seeds, and legumes.
Dominic Londesborough is a top Personal Trainer in London
Article Source: http://EzineArticles.com/?expert=Dominic_Londesborough
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