Magnesium is one of the most important minerals for human health and is required throughout the body; but by far the largest quantities are found in the bones and muscles.
Almost all the body's enzymes are dependent to some degree on adequate supplies of magnesium, and these enzymes are essential for several hundred vital metabolic reactions; amongst the most important being the production of energy within cells through the metabolism of dietary proteins, carbohydrates and fats. Magnesium is also needed for the synthesis of protein, the activation of genes and the transmission of impulses between nerve cells.
In addition to the above general functions, magnesium is a vital element in the complex of nutrients required for the production of glutathione, one of the body's most important fat-soluble anti-oxidant enzymes. Glutathione protects those parts of the body's cells which are composed of fat, such …show more content…
A serving of oats or bran, for example, may typically provide as much as 90 mg or more of magnesium per serving; a cup of brown rice a little less, and a serving of wheat cereal perhaps 60 mg or so. Dark green vegetables such as spinach may provide up to 80 mg; and beans and nuts are also a useful source, a single ounce of hazelnuts or peanuts, for example, supplying almost 50 mg of magnesium. Milk may also supply around 30 mg.
But despite these apparently widespread and rich sources, there is evidence that many people do not obtain sufficient dietary magnesium and that the diets of older people, in particular, are likely to be inadequate. The European Recommended Dietary Allowance (RDA) for magnesium is 300 mg, but in the US higher levels of 420 mg for men and 320 mg for women have been prescribed. Given the importance of magnesium within the body, these findings are a cause for concern, and indicate that most adults should be considering supplementing with
Almost all the body's enzymes are dependent to some degree on adequate supplies of magnesium, and these enzymes are essential for several hundred vital metabolic reactions; amongst the most important being the production of energy within cells through the metabolism of dietary proteins, carbohydrates and fats. Magnesium is also needed for the synthesis of protein, the activation of genes and the transmission of impulses between nerve cells.
In addition to the above general functions, magnesium is a vital element in the complex of nutrients required for the production of glutathione, one of the body's most important fat-soluble anti-oxidant enzymes. Glutathione protects those parts of the body's cells which are composed of fat, such …show more content…
A serving of oats or bran, for example, may typically provide as much as 90 mg or more of magnesium per serving; a cup of brown rice a little less, and a serving of wheat cereal perhaps 60 mg or so. Dark green vegetables such as spinach may provide up to 80 mg; and beans and nuts are also a useful source, a single ounce of hazelnuts or peanuts, for example, supplying almost 50 mg of magnesium. Milk may also supply around 30 mg.
But despite these apparently widespread and rich sources, there is evidence that many people do not obtain sufficient dietary magnesium and that the diets of older people, in particular, are likely to be inadequate. The European Recommended Dietary Allowance (RDA) for magnesium is 300 mg, but in the US higher levels of 420 mg for men and 320 mg for women have been prescribed. Given the importance of magnesium within the body, these findings are a cause for concern, and indicate that most adults should be considering supplementing with