Magnesium Supplements

Magnesium is needed by our body to carry out normal body functions. It is the fourth most abundant element found in the bones, teeth and in the red blood cells of the body. You can take magnesium from food sources or in the form of magnesium supplements.

The good sources of magnesium include green leafy vegetables, Brazil nut, almonds, peanuts, oatmeal, chocolate, fennel seeds, whole wheat bread, baked potatoes, soybean flour and more. But sometimes, magnesium needed by the body is not met by food sources and in this case, magnesium supplements should be taken for proper functioning of the body.

Magnesium supplements are available in many forms including magnesium chloride, magnesium oxide, magnesium hydroxide, magnesium arginate, magnesium gluconate and others. On an average adult, it is required to have 270-400 mg of magnesium intake in a day taken in small doses with water. You need supplements during certain medical conditions due to magnesium deficiency caused by excessive loss or due to improper magnesium absorption. You should always take magnesium supplements after your doctor's prescription as they know the benefits and side effects of these supplements to the body.

You can have several health benefits by taking magnesium supplements. If you are diabetic, then magnesium supplements can help in improving the insulin level and glucose intolerance by maintaining adequate level of magnesium in the body.

Magnesium deficiency in your body can result in various heart diseases. Magnesium supplements helps in treating high blood pressure, high cholesterol level, coronary artery disease, abnormal heart arrhythmias and heart attack by maintaining blood level of magnesium and relaxing heart muscles. Women need magnesium supplements to maintain their health. It helps in combating symptoms of premenstrual syndrome and at the time of menopause. If you are pregnant, then you can avoid complications during pregnancy and delivery such as premature labor, pre-eclampsia, eclampsia and placenta previa. They are also needed for building healthy bones and preventing osteoporosis by helping in enhancing bone mass.

Magnesium also helps in calcium, sodium and potassium absorption in the blood stream needed by body. If you are suffering from asthma attacks, then magnesium supplements can help you in achieving normal breathing by helping to relax the bronchial muscles.

Magnesium supplements should not be taken in over doses as they can cause certain side effects that harm your body. You can suffer from symptoms like tiredness, weakness, cramps in abdomen and legs, diarrhea, and nausea with vomiting and low blood pressure. They can be very harmful to your heart sometimes causing death. They can cause difficulty in breathing, loss of appetite, flashes of heat and fainting. Overdose of magnesium can disrupt the calcium level of the body resulting in muscle contractions and hindering normal functioning of hormone secretion and functioning of central nervous system.

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Foods High in Magnesium - Top Five Choices

When making a healthy meal plan, not everyone is thinking about how much magnesium is in their diet. It is not a commonly understood mineral, but rest assured that foods high in magnesium help your body produce and transport energy, as well as assist in the synthesizing of proteins. In this article, I'll cover the five best sources of magnesium. You might first be a little worried that these foods might be strange and scary, but odds are you're probably already eating most of them!

1. Spinach

Popeye had it right all those years ago: if you want healthy muscles and a healthy nervous system, you need to eat spinach. Not only does it have one of the highest concentrations of the stuff, but it also contains high doses of calcium, vitamin C, and carotenoids (which acts as antioxidants).

2. Black Beans

Although they are far more popular in Asia than in North America, the black bean is a power food; not only is it a great source of magnesium and dietary fiber, but it also acts as an antioxidant, and is one of the best sources of protein. It can also help regulate blood sugar, which makes it an ideal food for anyone suffering from diabetes.

3. Pumpkin Seeds

If you've been looking for a healthy snack, you might want to try pumpkin seeds. Beyond the health benefits of its high magnesium content, these little miracles help prevent osteoporosis, improve the functioning of the prostate, and can even lower Cholesterol (note that a great trick for making them tasty without compromising the health benefits is to sprinkle soy sauce on them and roast the seeds in the oven).

4. Whole Wheat Bread

When choosing what type of bread to eat, it is recommended that you stay away from any form of refined flower, since the process robs wheat of its nutrients. That's why whole wheat bread is healthier, providing not only magnesium to your diet, but also fiber, niacin, and omega 3's. The added benefit of whole wheat bread is the fact that it also regulates your body's blood glucose level, an important trait for anyone trying to lose weight.

5. Bananas

Although this delicious fruit may not have as much magnesium as some of the other power foods, it still makes the list because of the other health benefits it offers. They are a good source of fiber, vitamin C, potassium, and vitamin B6 (which helps fight insomnia and chronic fatigue). Some studies have also found that eating bananas can help individuals who suffer with depression.

The quest to eat healthy food can often seem overwhelming and confusing, but in truth it can be easy so long as you remember what types of foods give you the most nutritional "bang" for your buck. Foods high in magnesium offer more than this essential mineral, and you'll find that once you add them to your diet, you'll be wondering what life was like without them?

For even more free tips and advice on foods high in magnesium, come check out what's inside the number one site for health and fitness on the net:

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