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ANTIAGING PRODUCTS: MAGNESIUM

 

Magnesium protects the cardiovascular system by supporting heart function and preventing vascular spasms. It also reduces nervous tension, thereby promoting relaxation. Magnesium is also necessary for amino acid metabolism and energy (ATP) production.

Magnesium is involved in energy production, the functioning of the heart, nerves, and muscles, bone health, and the clotting of blood.

It has shown to be effective in lowering the risk of heart disease and stroke, helping to prevent or treat diabetes, and strengthen bones.

Many older people do not get sufficient magnesium, due to not consuming enough magnesium containing foods and because, with age, the body absorbs and retains less of it. A supplement is therefore recommended to maintain a daily level of magnesium of 310 to 420 milligrams.

Deficiency Results in: irregular heart beats, nervous tension, muscle cramps.

NOTE: Excessive magnesium can cause diarrhoea, nausea, cramps, muscle weakness, and heart abnormalities.

 

Magnesium for the Heart

Adequate magnesium levels aid healthy activity of the heart muscle and the nerves that initiate the heartbeat, preventing arrhythmias, as well as keep blood vessels healthy and prevent spasms of coronary arteries that cause angina. It also helps regulate blood pressure.

A magnesium deficiency can thus lead to cardiovascular abnormalities that increase the risk of heart attack and stroke. Whilst a diet rich in magnesium may lower the risk of heart disease and stroke, other studies have found that supplemental magnesium doesn’t help people already with heart disease live longer.

 

Diabetes Prevention

Magnesium is known to be essential in the body’s use of insulin and the burning of carbohydrates. Diets with insufficient amounts of magnesium increase the risk of both types of diabetes as well as insulin resistance [which often leads to diabetes].

 


Bone Strength

Magnesium works in conjunction with calcium and vitamin D to help form and maintain bones and teeth, thereby helping to prevent osteoporosis. Look for supplements which contain magnesium along with calcium and vitamin D.

 

Optimal Daily Dosage

Women - 400 mg of magnesium per day

Men - 333 mg of magnesium per day from food or supplements.

Consult your physician about your magnesium intake if you’re pregnant or lactating, have kidney disease or diabetes, are on a low-calorie diet, or are taking digitalis preparations or diuretics.

Magnesium Containing Foods

Hard water, whole grains, nuts, beans, seeds, fish, avocados, and leafy green vegetables all contain healthy quantities of magnesium, for example, milligrams of magnesium found in 1 oz of the following:

  • sunflower seeds - 100
  • almonds - 85
  • cashews - 75
  • wheat germ - 70
  • brazil nuts - 65
  • dark chocolate - 35

A half cup of cooked spinach, Swiss chard, or cooked beans contains 60 to 80 milligrams.

Three ounces of many kinds of fish has 50 to 90 milligrams.

Next: Zinc

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