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Magnesium is a widespread deficiency in the United States and being deficient in magnesium can have far-reaching health effects.  

Magnesium is needed for hundreds of biochemical reactions in the body.  It is critically important in muscle (including heart muscle) and nerve function.  It is involved in the functioning of the immune system and is necessary for healthy bones.  Magnesium is also important in blood sugar regulation and deficiency is likely involved in the development of Type II diabetes.  Magnesium acts through several mechanisms to protect cardiovascular health, such as helping to prevent congestive heart failure, preventing arrhythmias, lowering elevated blood pressure, and decreasing C-reactive protein (an inflammatory marker associated with atherosclerosis).  Deficiency is associated with ADHD and other behavior disorders.  Preliminary studies also indicate that magnesium helps prevent age-related memory loss.

 Good sources of magnesium include most nuts, green leafy vegetables, whole grains, beans, and some fish (interestingly, fish that are high in omega-3 fatty acids also are high in magnesium).  Drinking water in some areas can also be a good source of magnesium, but because many people use bottled or softened water, the magnesium content is often reduced. 

Officially, the U.S. Recommended Daily Intake for magnesium is 420 mg per day for adult men and 320 mg per day for women, but many experts recommend at least 500 mg per day for all adults.  The exception to this rule would be those individuals with kidney failure, as they are unable to remove excess magnesium from the blood and toxicity can result (blood monitoring of magnesium levels in cases of kidney failure is advised). 

Certain health conditions and medications can increase the need for magnesium, and in these cases, supplementation is recommended.  In particular, individuals with Chron’s disease, celiac disease, and alcoholism, and those taking diuretic medications can benefit from magnesium supplementation.

 Stay tuned for more information from my natural remedies blog.
 

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