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Functions
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Magnesium is a critical mineral in the operation of hundreds of enzymes in the body. It is necessary for the release of energy, protein synthesis, removal of toxic substances from the body, smooth muscle relaxation, and also holds calcium in the tooth enamel. It also plays a role in hormone action and nerve transmission. |
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Uses
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Magnesium may be useful in cardiovascular disease (heart attack, angina, arrythmia, hypertension), diabetes, osteoporosis, migraine, premenstrual syndrome, asthma, kidney stones, HIV |
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Deficiency
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Magnesium deficiency may be caused by vomiting and diarrhea, alcohol abuse, prolonged muscle contractions and protein malnutrition, and diuretic use. The deficiency of magnesium causes hallucinations in alcohol withdrawal. Other signs of deficiency include irritability, personality changes, anorexia, weakness, tiredness, vertigo, convulsions, nervousness, muscle cramps and tremors, involuntary movements, irregular heartbeat, low blood sugar, loss of hair, damage to arteries resembling atherosclerosis. |
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Antagonists |
Low protein foods or high phosphorus foods can reduce magnesium absorption, as can oxalates in leafy greens (although greens are high in magnesium, so this effect may be counterbalances). Supplements of magnesium shouldn't be taken with meals because they neutralize stomach acid. |
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Co-
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Calcium interacts with magnesium in many processes. Magnesium requires an acidic environment for absorption. The kidney is the main regulator of magnesium in the body. |
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Drug Interactions
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None known.
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Dose
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RDA Men under 30- Supplementation may be high doses and should include calcium at a 2calcium to 1 magnesium ratio.
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Toxicity
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Creates osmotic diarrhea in high doses. |
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Sources
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Magnesium sources include green leafy vegetables, nuts, legumes, whole grains, and seafood. Meat also contains magnesium, but other compounds decrease the absorption from this source. Drinking water is an important source, especially hard water. |
