Friday, February 5, 2010

Magnesium

Magnesium: The “iron” of the plant world

Magnesium - Mg is the central atom of chlorophyll
It is an important intracellular mineral, involved in hundreds of enzymatic reactions.

Helpful for:
PMS
Stress
Tension (relaxes skeletal and smooth muscles)
Migraines
Asthma
Prevention of coronary artery spasm (angina) and MI (Myocardial Infarction)

Deficiency leads to:
Insomnia
Cramping
Palpitations
Headaches
Hypertension
Osteoporosis
Poor fatty acid metabolism
Kidney and/or gall stones

Negative Interactions:
Oral contraceptives, diuretics, excess trans and saturated fat, too much calcium, chocolate, alcohol, sugar and caffeine all deplete magnesium.

Dosage:
Supplement usually a 2:1 ratio of calcium to magnesium

For best absorption, use Magnesium Citrate, Aspartate or Glycinate, or chelated to amino acids.

Avoid Carbonate or Sulfate forms as too much may lead to diarrhea

Sources:
Dark leafy greens
Nuts
Seeds
Legumes
Whole grains
Avocado
Apricot

Mg can leach into cooking water so use it for your soups...

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