Multitasking Magnesium Covers All Bases

Spinach (Photo credit: Wikipedia)

Lower magnesium levels have been linked to higher risk of death from stroke for men and higher risk of death from cardiovascular disease for women according to results from a fourteen and a half year study entitled, “Associations of dietary magnesium intake with mortality from cardiovascular disease: The JACC study”, appearing in, “Atherosclerosis”, volume 221, issue 2, page 587-595, April 2012.
Magnesium, like other minerals, is a multitasking mineral involved in heart, brain, bone and gut health just to name a few. Maintaining magnesium levels supports each of these body systems and their function.
Within heart function, magnesium works to regulate blood pressure and heart rhythm, lower risk factors for heart attacks by lowering LDL (low density lipoproteins) and increasing HDL (high density lipoprotein), and for some people it may even help to reduce chest pain.
Calcium is usually the mineral associated with bones and bone growth but healthy bones need more than just calcium and vitamin D. They are: Vit. K and K2, phosphorous, boron and magnesium . Magnesium is required for bone growth and maintenance. A bone care supplement should contain all these contributors but most importantly it should contain a calcium: magnesium ratio of 1:.5 or for example, 1000mg:500mg
Magnesium also helps relieve constipation, migraine headaches and muscle spasms.
With all the good it does, it still has its enemies. Medications, stress, and what you eat can deplete magnesium levels in the body, these include:

hormone replacement therapy, asthma and heart medications
any diuretic including alcohol or over-the-counter medications
soda (phosphorous)
sugar and processed foods

So when magnesium levels are not optimal, body systems will not function as they should. It does not stop there, vitamins and minerals are synergistic. When a mineral, like magnesium is low it offsets the balance of other minerals (like calcium) creating a domino effect with other nutrients.
Eat and live to maintain magnesium levels and supplement, if needed. Practice stress management techniques and eat foods that contain magnesium. Try to avoid magnesium depleting events.
Good sources of magnesium containing food include: spinach, avocado, almond butter, seaweed, pumpkin seeds and halibut.
Daily supplementation recommendation for magnesium is about 500 mg/day for healthy adults. If you are interested in additional recommendations you can see them here, http://www.webmd.com/vitamins-supplements/ingredientmono-998-MAGNESIUM.aspx?activeIngredientId=998&activeIngredientName=MAGNESIUM.
Keeping magnesium levels in the normal range is important for your whole body to function. Too much or too little is no good keep your body in balance.
When you make food choices, eat a variety of foods to cover the multitude of nutrients that make your body work. Think about what will fuel your body beyond calories. Calories are associated with energy or fat (stored energy) but there are additional nutrients, micronutrients, that are involved in fueling your body to help it do what it is supposed to do and function as it should.
Magnesium is important for good health. Shed the focus on calories and gear up to maintaining body levels of vitamins and minerals. Give magnesium the attention it deserves.
How will you get your magnesium today?