Benefits of Magnesium Supplements

Most people don’t get enough magnesium from their diets. and that is why it is so important to take a magnesium supplement, there are so many benefits of magnesium supplements.  Magnesium activates enzymes that contribute to energy production and helps regulate the levels of important nutrients like calcium, copper, zinc, potassium and vitamin D. While you can get magnesium from foods like whole grains, nuts and leafy green vegetables, most Americans need a supplement to reach the recommended daily value: 400 mg magnesium with 600 mg calcium.

Magnesium helps keep blood pressure normal, bones strong, and the heart rhythm steady.

People who don't have enough magnesium are more likely to:

• Have kidney disease
• Have Crohn's disease or other conditions that affect digestion
• Have parathyroid problems
• Take antibiotics or drugs for diabetes and cancer
• Are older adults
• Abuse alcohol

After calcium, the second most abundant element in bone is magnesium – probably the most overlooked mineral in human nutrition. In addition to being absolutely essential to healthy bones, magnesium is a natural muscle relaxer; helps maintain normal blood pressure; prevents type II diabetes; and is essential for a healthy heart and blood vessels. Over 300 different essential chemical reactions in the body are dependent on magnesium. You, and your bones, can’t be healthy without an adequate supply of magnesium. Among the best dietary sources of magnesium are whole grains, nuts, beans, and green leafy vegetables. Canned fish with bones, like canned salmon, is an excellent source of both calcium and magnesium.

The recommended dietary allowance includes the magnesium you get from both the food you eat and any supplements you take.

Category	Recommended Dietary Allowance (RDA)
CHILDREN
1-3 years	80 mg/day
4-8 years	130 mg/day
9-13 years	240 mg/day
FEMALES
14-18 years	360 mg/day
19-30 years	310 mg/day
31 years and over	320 mg/day
Pregnant	Under 19 years: 400 mg/day 19 to 30 years: 350 mg/day 31 years and up: 360 mg/day
Breastfeeding	Under 19 years: 360 mg/day 19 to 30 years: 310 mg/day 31 years and up: 320 mg/day
MALES
14-18 years	410 mg/day
19-30 years	400 mg/day
31 years and up	420 mg/day

It's safe to get high levels of magnesium from food. But excessive use of magnesium supplements can be toxic. The upper limit -- the highest dose a person can take -- of magnesium supplements is

• 65 mg/day for children ages 1-3
• 110 mg/day for children ages 4-8
• 350 mg/day for adults and children ages 9 and up.

Do you feel irritable, weak and exhausted all the time? You may be suffering from a magnesium deficiency. Magnesium is a crucial, but frequently overlooked, part of a balanced diet. It’s crucial in more than 300 bodily functions – many of which give you energy. Get your daily dose of this fatigue-fighting mineral by eating five servings of these magnesium-rich foods a day.

Do not take any product or supplement without consulting your doctor or health care provider. Use the information you learn on the Dr Oz Show to start a dialogue with your doctor on what you should take. This is especially important if you have any medical condition and if you are currently taking any prescriptions or supplements.