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.
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