Magnesium Magnesium is an essential mineral in biological systems. It is the fourth most abundant mineral in the human body. Approximately 50% of total body Magnesium is found in bones.The balance of minerals in the human body is vital, as there is a complex relationship between Calcium, Magnesium and Potassium. For example, too much Magnesium makes the Calcium absorption more difficult. Magnesium also regulates the movement of Potassium in and out of body's cells.
Magnesium and MenopauseBone loss is a major menopause symptom. The decrease in estrogen levels causes a decrease in bone loss which may lead to Osteoporosis, or "thinning of the bones".Bone health is supported by many factors, most notably Calcium and Vitamin D. Some evidence suggests that Magnesium deficiency is an additional risk factor for postmenopausal Osteoporosis. This is because Magnesium deficiency alters Calcium metabolism. Several human studies have suggested that Magnesium supplementation may improve bone mineral density. In a study of older adults, a greater Magnesium intake maintained bone mineral density to a greater degree than a lower Magnesium intake. Magnesium deficiency has been also associated with cardiovascular disease, anxiety disorders, migraines, insomnia, which are other menopause symptoms. Foods Rich in Magnesium Pumpkin seeds, sesame seeds, flax seeds, sunflower seeds, cashew nuts, spinach, chard, basil, squash, coriander, broccoli, turnips, cucumber, cloves, string beans, celery, collard greens, kale, ginger root, all beans, tomatoes, beets, Brussels sprouts, soybeans, green peas, eggplant, asparagus, mushrooms, cauliflower, cabbage, carrots, watermelon, kiwi, strawberries, raspberries, rye whole grain, oats whole grain, wheat, bulgur, brown rice, baked halibut, salmon, tuna, shrimp, soy and tofu.Although many foods contain Magnesium, it is usually found in low levels. As with most nutrients, daily needs for Magnesium can not be met by one serving of any single food. Eating a wide variety of fruits, vegetables, and grains will help ensure adequate intake of Magnesium. Dietary Magnesium SupplementsThe Recommended Dietary Allowances (RDA) for women 31+ is 320mg/day. (Institute of Medicine of the National Academy of Sciences) Don't forget! Like vitamins, excess minerals can produce toxic effects. The toxic ranges do not apply to each individual. Dosage must be prescribed individually, because some people may be able to absorb more than others.Ask your doctor before taking any supplements. Reference: Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride. National Academy Press. Washington, DC, 1999. Return from Magnesium to Minerals
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