Benefits of Magnesium in Women
May 23, 2011
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Magnesium, the fourth most
plentiful element in your body, is involved in more than 300 different
chemical reactions, according to the Office of Dietary Supplements. For
example, it helps with muscle and nerve function, steadies your heart
rate, assists in immune system function and works in bone health. As if
that weren't enough multitasking, the wonder mineral also regulates
blood sugar, encourages healthy blood pressure and helps with building
protein. The National Institutes of Health is promoting research using
magnesium in the treatment of various health issues such as
hypertension, heart disease and diabetes.
Magnesium Facts
Every
organ in your body, but especially your heart and kidneys, requires
magnesium. Moreover, the formation of your lean muscle mass, teeth and
bones involves using the nutrient. Magnesium also regulates the activity
of other nutrients, including copper, zinc, potassium and vitamin D.
Adults have on average 25 g of magnesium stored in their bodies, with
most of it in the skeletal system. Just 1 percent of it is circulating
in your bloodstream, but various systems work to keep the level
constant. Green leafy vegetables, bran, brown rice and almonds are rich
sources of magnesium. Adult men need 400 to 420 mg of magnesium daily,
and women need 310 to 320 mg daily.
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Lowers Blood Pressure
Eating
foods rich in magnesium is associated with lower blood pressure. The
University of Maryland Medical Center, reporting on the results of a
large clinical study, states that higher dietary intake of magnesium
decreases the risk of hypertension in women. Magnesium is thought to
play a role in relaxing blood vessels, which helps to lower blood
pressure. This is good news for pregnant women who have blood pressure
disorders known as preeclampsia and eclampsia. Both conditions involve a
sharp spike in blood pressure during the third trimester, and
intravenous magnesium effectively treats them and prevents worsening
symptoms, which may involve seizures.
Lowers Premenstrual Symptoms and Osteoporosis Risk
Magnesium
also relieves symptoms of premenstrual syndrome. It's particularly
helpful for bloating, insomnia, swelling of legs, weight gain and
tenderness of breasts. Combining magnesium with vitamin B-6 boosts its
effectiveness. Scientists also know that a deficiency in magnesium, in
addition to low calcium and vitamin D, plays a role in the development
of osteoporosis. By consuming these nutrients more often and doing
weight-bearing exercises, you can lower your risk.
Lowers Risk of Diabetes
In
a longitudinal investigation originally meant to discern the link of
low-dose aspirin and vitamin E on heart disease and cancer risk in
women, scientists discovered that overweight women who consumed too
little magnesium had a higher risk of developing Type 2 diabetes. The
study involved nearly 40,000 participants between 1993 and 1996. The
study supports widespread recommendations that women consume more food
sources of magnesium.
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References
- University of Maryland Medical Center; Magnesium; Steven Ehrlich; June 2009
- NIH Office of Dietary Supplements: Dietary Supplement Fact Sheet: Magnesium
- Linus Pauling Institute; Magnesium; Jane Higdon; April 2003
- Institute of Medicine: Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Elements
- Science Daily; Magnesium Supplements May Help Lower High Blood Pressure; August 1998
- "Diabetes Care"; Dietary Magnesium Intake in Relation to Plasma Insulin Levels and Risk of Type 2 Diabetes in Women; Yiqing Song, et al.; January 2004
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