This kind of mineral is one that has important role in our metabolism. Why does body need magnesium? Because this mineral has multi function and is really needed by every cell to produce energy. Lack of magnesium effects the metabolism.

Magnesium is needed by body to produce 300 kinds of enzymes, and also take parts in the message sending through nerve system, keeps the muscle flexible and relax, and maintain the strength of bone and teeth. The other important function is to keep the consistency of heart beat/rythm as well as keeping the blood pressure normal.

In many research, magnesium is needed in taking care several disease such as asthma and diabetes. This mineral is also proven really important in taking care some heart rythm disorder. Magnesium effects the absorbance and using of several vitamins and other minerals. For instance,Vitamin C and calcium will work perfectly in the body if the need of magnesium is fulfilled.

The need of Man and Woman

In human body, the total amount of magnesium reaches about 25 gr. Most of them are concentrated in bones and teeth, but it abides in muscle and blood as well. The sufficient amount in the body is very important to keep the balance of body metabolism.

To keep the concentration of mineral in our body ideal, the magnesium can be efforted through daily meals or some additional supplements for them who need. The Dietary Referance Intake (DRI) of magnesium is different based on gender and age period. Adult men between 13-30 years old need for about 400 mg magnesium each day, while adult women between 19-30 need 310 mg each day.

The research about the need of magnesium keep increasing. Many experts believe that DRI is too low for the disease preventive action. That is why some nutrition experts and doctors suggest the adult to take 500 mg of magnesium every day. They believe this amount can help to keep the tention normal and avoid the heart disturbance.

To get enough intake, you can consume food with high magnesium concentration such as beans, stringbean, dark-green coloured vegetables, pure wheat and seafood. We can get natural magnesium from these foods. The need of magnesium can also be fulfilled from milk because in each glass of milk contains 34 mg magnesium. The soybean is also rich of natural magnesium.

Eventhough the magnesium sources are various, it’s not easy to fulfill the minimal amount of this mineral that is required by the body everyday. However, consuming those kind of foods are the best way to get the magnesium and vitamin or other kind of minerals for our body.

Even if you want to get additional supply from supplements, one thing that should be remembered is you don’t need the magnesium in large amount. Maybe, Supplements is only permitted to give 10 - 50 mg, because if it is too many (over 600 mg), you have risk to get diarhea.

It must be noticed that magnesium supplements are usually combined with several dangerous substances. The available choices vary from magnesium oxide, magnesium ototate, magnesium gluconate, magnesium aspartate, magnesium glycinate, or magnesium citrate. Choose magnesium aspartate, glycinate and citrate because they are easily-absorbed by the body, while the oxide must be put away because the body is difficult to tolerate that kinds.

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