Magnesium

Overview:

Magnesium is an essential mineral involved in over 300 enzymatic reactions in the body. It is crucial for muscle and nerve function, energy production, and bone health.

Sources:

Magnesium is found in green leafy vegetables, nuts, seeds, whole grains, and legumes. It is also available in various supplemental forms, including magnesium oxide, magnesium citrate, and magnesium chloride.

Functions:

Muscle and Nerve Function: Magnesium helps regulate muscle contractions and supports nerve signaling.

Energy Production: It plays a role in the conversion of food into energy.

Bone Health: Magnesium contributes to the structural development of bones and aids in the absorption of calcium.

Deficiency:

Magnesium deficiency can lead to muscle cramps, fatigue, weakness, and irregular heart rhythms. It may also contribute to osteoporosis and hypertension.

Toxicity:

High doses of magnesium supplements can cause diarrhea, nausea, and abdominal cramping. Severe toxicity can lead to heart problems and difficulty breathing, especially in individuals with kidney issues.