Magnesium in dietary supplements can be find in one of two fundamental forms: chelated or non-chelated. The word 'chelated' means connected with another molecule. About magnesium we mean mainly the category of amino acid chelates. In these supplements, magnesium is attached to a building block of protein (called an amino acid). From them we use general - magnesium glycinate, magnesium aspartate, and magnesium taurate.
Magnesium can also be attached to an organic acid. The other form includes magnesium oxide, magnesium sulfate, and magnesium carbonate. Some researches show that chelated forms of magnesium
are better absorbed than the non-chelated forms.
Institute of Medicine of the National Academy of Sciences is recommended magnesium in the Dietary Reference Intakes (DRIs). It is the general term for looking and getting from foods only the needed and healthy parts and ingredients. The Recommended Dietary Allowances (RDAs) recommends the average daily intake that is sufficient to meet the nutrient requirements of nearly all (97-98%) healthy individuals in each age and gender group. It is important not only the age but gender and other specific cases.
Magnesium deficiency often gets with dietary. Symptoms of magnesium deficiency are rarely seen in the US because of dietary surveys which suggest to Americans to consume enough magnesium. For many people, dietary can produce problems because of magnesium deficiency. Not enough magnesium can drive to disorders such as cardiovascular disease and immune dysfunction. Chronic or excessive vomiting and diarrhea may also result in magnesium depletion. Magnesium is absorbed in the intestines and then transported through the blood to cells and tissues. Approximately one-third to one-half of dietary magnesium is absorbed into the body. Healthy kidneys are able to limit urinary excretion of magnesium to compensate for low dietary intake.
For good or bad there are some signs of magnesium deficiency. They can be loss of appetite, vomiting, nausea, fatigue, and weakness. When that deficiency become bigger things getting worse - you can fill numbness, personality changes, muscle contractions and cramps, seizures, tingling, abnormal heart rhythms, and coronary spasms. Magnesium deficiency is also associated with low levels of potassium in the blood (hypokalemia). Those conditions are not good for people's health and can damage unpleasant results, other than magnesium deficiency. It is important to have a physician evaluate health complaints and problems so that appropriate care can be given.
Magnesium Deficiency Possible In A Vegetarian Diet
Those-Who-Know say that magnesium deficiency is uncommon in North America. I suspect that it's more common than supposed, given it's critical importance, and the sad state of the American diet. However, I've written this article, not to scare you into running out and buying expensive dietary supplements, but simply to help increase awareness of magnesium in your diet. At Savvy vegetarian, we believe that if you take care of your diet, your food will give you most of what you need.
Magnesium has always been there, and has always been critically important to our health, lately it's the hot topic in dietary supplements.
Magnesium is a critical factor in hundreds of bodily functions - we don't do well at all with a magnesium deficient diet. It may seem that a vegetarian diet shouldn't be as vulnerable to mineral deficiencies, but we can't afford to take that for granted.
Because of poor diet, depleted soils, and environmental pollution, mineral deficiencies have steadily increased. A few perceptive souls have been aware of the problem since the early days of the last century. Recently, some conventional medical doctors have become aware, and interested in using magnesium to treat serious and chronic disorders.
What are the symptoms of magnesium deficiency?
I don't want to foster health obsessions, but really, it's possible to blame a lack of magnesium for just about any physical or mental symptom, from muscle cramp to heart failure, from PMS to chronic fatigue. I've read that calcium deficiency is really magnesium deficiency, since the body can only absorb calcium in the presence of magnesium. Thus magnesium deficiency may be implicated in osteoporosis, for example.
Magnesium affects every part of the body - the nervous system, organs, skeletal system, all the muscles, the reproductive system, digestion and elimination, cardiovascular, vision -have I left anything out? For a more detailed discussion of this topic, see the article by Michael Schachter M.D: The Importance of Magnesium to Human Nutrition. Magnesium defiency has been associated with the use of diuretics, malabsorption of nutrients, excessive vomiting and diarrhea poorly controlled diabetes, alcoholism, and long-term consumption of distilled or RO treated water. (No, I'm not kidding! More on this to follow)
The good news is that a high quality vegetarian diet provides abundant magnesium. For a list of magnesium rich foods, go to Table of Food Sources at: Facts About Magnesium It's interesting that all but one of the sources of magnesium, listed in the above article, are vegetarian. Which leads to the obvious conclusion that vegetarians don't need to wory about magnesium deficiency. That's not quite accurate.
Health conscious vegetarians are often inclined to drink lots of water, and herbal teas, made with water. They are generally concerned with the quality of drinking water, as are sensible people everywhere. That may lead to the use of distilled or Reverse Osmosis treated water, both of which strip all minerals from the water. The mineral deficient water that you drink, or cook with, pulls minerals from your food and your body, instead of adding them.
**More than 85,000 women in Harvard's Nurses' Health Study, almost 43,000 men in its Health Professionals Follow-Up Study, and some 40,000 women in the Iowa Women's Health Study-all suggest that people with the highest levels of the mineral magnesium in their diets have the lowest risk for developing diabetes. Katherine Tucker, PhD, director of Tufts's Dietary Assessment and Epidemiology Research program, says magnesium increases the ability of the body to make use of the hormone insulin, which helps keep blood sugar from rising too high-the hallmark of diabetes. People with the disease tend to have reduced stores of the mineral and lose more than others in urine.
Magnesium intake is not adequate in a large proportion of the population, Dr. Tucker has found in her own research. The Daily Value is 400 milligrams. But, she says, "people eat less than they used to because we eat more and more processed foods, which are stripped of magnesium as well as other nutrients." Consider that a slice of whole-wheat bread has 24 milligrams of the mineral, while a slice of white bread has only 6. The reason is that when whole grains are refined and made into white flour, certain nutrients are added back, but magnesium is not among them.
Magnesium is found not only in whole-grain foods like bread and cereal. It's also in other unprocessed items-fruits, vegetables, beans, and nuts. Check out the following text:
To consume the recommended 400 milligrams of magnesium, you have to eat an all-around healthful diet; no one food has a large amount of the mineral.
1 oz dry roasted almonds - 86 mg magnesium
2 shredded wheat biscuits - 80 mg
1/2 cup cooked spinach - 78 mg
1 medium baked potato with skin - 55 mg
1 cup plain, low-fat yogurt - 43 mg
1/2 cup cooked brown rice - 42 mg
1/2 cup vegetarian baked beans - 40 mg
1 banana - 32 mg
1 cup skim milk - 28 mg
3 oz grilled salmon - 28 mg
1 (1-oz) slice whole-wheat bread - 24 mg
"Magnesium-rich foods are also rich in other nutrients, which may also be important for reducing risk," he says. "
These foods have long been recognized as being healthy foods that may protect people from disease," researcher Ka He, MD, ScD, tells WebMD. "Magnesium could play an important role in this, but it is just one component of diet -- and diet is just one component of a healthy lifestyle."