What is magnesium?
Magnesium is an essential mineral for the human body. The plant's chlorophyll contains magnesium for about two percent. Magnesium plays an important role for the muscle contractions and the nerves.
Which food contains magnesium?
The reccomended daily amount of about 300mg is generally gained by a healthy nutrition with whole-grain bred, nuts, vegetables (spinach, turnip cabbage, etc), fruits (bananas, berries), meat and milk products.
Functions of magnesium
Magnesium operates extracellularly as an calcium channel blocker, by suppressing calcium ions competitively from the receptors (for example the neuromuscular junction). It delays the production of norepinephrine and adrenaline and helps to decrease stress. By the cooperation with phospholipids, magnesium contributes to the stabilisation of the biological cell membrane and decreases the membrane fluidity. Magnesium activates more than 300 enzymes and modulates the functions of ion transporters. It has also great importance for the synthesis of proteins and nucleic acids. Thanks to its relaxing effect on the vase musculature, magnesium can release cramps of the coronary arteries and lower the blood pressure. The reduction of the calcium influx into the heart and the release of catecholamine reduces the hearts exposure during angina pectoris and heart attacks.
Magnesium deficiency
A magnesium deficiency is caused by an insufficient supply of natural magnesium, by high losses during sportive activities or by the renals (acute renal failure, taking of medicine). A magnesium deficiency causes a loss of potassium in the body's cells interspace and leads to a cells overload with sodium and calcium. Magnesium reduces the consumption of oxygen in the heart and prevents cardiac arrhythmia. A few, but often very unspecific symptoms could indicate a magnesium deficiency:
• Diarrhoea
• Disturbance of concentration
• Headaches
• Insomnia, nervousness, restlessness
• Cramps of muscles and nerves
Additionally to a balanced nutrition, a daily supply of maximum 250 mg of magnesium is recommended.
The additional taking of magnesium can have a positive effect:
• Magnesium contributes to the electrolytes balance
• Magnesium contributes to a normal energy metabolism
• Magnesium contributes to a normal muscle function including the myocardal muscle
• Magnesium contributes to a normal function of the nerves (synapse)
• Magnesium contributes to the cell division
• Magnesium contributes to the maintenance of the bones
• Magnesium contributes to the maintenance of healthy teeth
• Magnesium contributes to the protein biosynthesis
Connected literature:
Römpp chemistry encyclopaedia, Georg Thieme Publisher 1995
Descussion Paper on the setting of maximum and minimum amounts for vitamins and minerals in foodstuffs, European Commission Directorate E - Safety of the food chain, June 2006
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