Forms of Magnesium (Mg):   Magnesium Aspartate, Carbonate, Gluconate, Oxide and Sulfate

Magnesium Facts
Magnesium, a mineral, is a white metal that is abundantly found in nature, and the human body contains approximately one ounce of magnesium, mostly in its bones and muscles. Magnesium is found in both plant and animal sources, but plants provide a richer source of this mineral. It may be one of the most important anti-aging minerals, and magnesium is essential for calcium and vitamin C absorption, as well as helping the metabolism of phosphorus, sodium, and potassium. Overall, magnesium helps convert blood sugar into energy and it is necessary for effective nerve and muscle functioning. It is often referred to as the anti-stress mineral. Many people are deficient in this mineral because of reliance on processed foods and because magnesium is easily depleted by stress, some diseases and medicines, and intense physical activity. Alcoholics are also usually deficient in this mineral.

How Magnesium Works
Magnesium is an important mineral to promote health because it enhances around 300 enzyme-related processes. This mineral converts blood sugar into energy, facilitates effective nerve and muscle functioning (transmissions of impulses among nerve cells and muscle cells), and it is involved in bone and tooth formation. Magnesium (along with calcium and potassium) regulates heart rhythm, clots blood, and assists the body in producing and using insulin. Magnesium's role as a cofactor in calcium utilization is very important, for without it the enzyme that facilitates the passage of calcium across cell membranes fails to act, resulting in both calcium and magnesium deficiencies.

Possible Benefits

• Aids effective nerve and muscle functioning
• Converts blood sugar into energy
• Acts as an anti-stress mineral and helps with fighting depression
• Lowers high blood pressure
• Works as a natural tranquilizer along with calcium
• Promotes healthy cardiovascular system to prevent heart disease and arrhythmia
• Improves or eases PMS and fibromyalgia symptoms
• Helps prevent calcium deposits, kidney stones, and gallstones
• Gives relief from indigestion
• Inhibits blood clots and widens arteries
• May help prevent diabetes
• Relaxes muscles and reduces severity of asthma by widening the airways

Usage Guidelines
The RDA for magnesium is 280-350 mg and recommended amounts range from 300-450 mg. Toxicity is rare in high dosages because the intestine automatically decreases absorption with higher intakes of magnesium, and the kidneys excrete excess amounts at a rapid pace. The most common side effect of too much magnesium is diarrhea or nausea, although severe side effects of muscle weakness, lethargy, confusion and breathing difficulties can occur. A deficiency in magnesium can result in symptoms of muscle spasms, irregular heartbeat, convulsions, confusion, irritability, nervousness and personality changes. Take magnesium with a meal for best absorption.

Some Natural Sources
Whole grains, nuts, legumes, dark leafy vegetables, shellfish, figs, lemons, grapefruit, yellow corn, almonds, seeds, apples, lentils, split peas, tofu, black-eyed peas, lima beans, peanuts, cashews, wild rice, wheat germ, bean sprouts, spinach, milk, cheddar cheese, American cheese, chicken, beef, and pork