Magnesium Helpful for Many Conditions.

Magnesium is a mineral involved in over 500 reactions in the body.  Magnesium in the diet is found in many foods including green leafy vegetables, nuts, legumes and whole grains. Magnesium is also available in inexpensive food supplements.

 A typical US diet rich in sugar, fats and white flour tends to be low in magnesium.  Various studies in the US have reported that about 75% of children and adults do not consume the recommended amounts of magnesium (400 milligrams daily for adults).  Among US adults over age 70 years, over 90% do not meet the recommended levels of magnesium in their diets.

Numerous published studies have found that supplemental magnesium is useful for many conditions including asthma, migraine headaches, and improving blood sugar control in type 2 diabetics.   Magnesium has also been shown to reduce the risk of some forms of irregular heartbeats (arrhythmia).   Magnesium supplements are often given to pregnant woman and have been shown to significantly reduce risk of seizures in preeclampsia and also significantly reduce risk of leg cramps during pregnancy.  Magnesium supplements have also provided significant relief for chronic fatigue and fibromyalgia patients.   High doses of magnesium supplements can be used to treat constipation.

Many experts recommend taking 200 to 400 milligrams of magnesium supplements daily- in addition to eating a good diet.  Taking too much magnesium orally can cause diarrhea and can be hard on kidney failure patients. 

A good review of the health effects of magnesium can be found in the July 15, 2009 American Family Physician.