How Does Magnesium Absorb Into the Body?

Function

Magnesium is one of the top five essential minerals needed by the body to promote good health. The body stores about half of its total magnesium intake in the bones, and the rest resides in the body tissues, organs, and blood. What makes magnesium an essential mineral is its involvement in over 300 biochemical processes throughout the body.

Processes affected by magnesium include -
-energy metabolism
-blood sugar levels
-protein synthesis
-blood pressure levels
-muscle, nerve and bone health
-immune system health

As of yet, researchers are still discovering the effects of magnesium within the body. Because of this mineral's far-reaching benefits, research is currently underway on how to use it to treat chronic conditions such as diabetes, hypertension, and cardiovascular disease.

Sources

Magnesium is found in all different types of vegetables, nuts, seafood and grains in varied amounts. The highest concentrations are found in green leafy vegetables simply because magnesium is the central atom within a plant's chlorophyll structure. Tap water is also a source, though the amount depends on where the water supply comes from. Refined and processed foods, such as grains, breads and flours, are lower in magnesium content.

The Food and Drug Administration recommends a daily intake of 80-400 milligrams depending on age and sex with specific dosage recommendations for pregnant and lactating women. The body only actually absorbs 40 to 50 percent of this daily intake depending on stomach acid levels, stress, and what is needed by the body at the time.

Absorption

The body absorbs magnesium in the lower intestines, and excretes it through the kidneys. This mineral is an alkaline-based substance so it's best absorbed when the stomach is empty. Acid levels in the stomach are highest when empty, which is the type of environment needed for proper absorption. The absorption process is hampered when alcohol, sugar, caffeine or diuretic drugs are consumed on a regular basis.

Magnesium plays a large part in the enzyme reactions responsible for energy and cardiovascular function. It works together with calcium to maintain the body's chemical balance. Taking magnesium with calcium is the best way to get the full benefits of both these essential nutrients. The recommended intake ratio is 2:1, calcium to magnesium.

Precautions

The likelihood of ingesting too much magnesium is low due to the stressors of everyday life, and the body's tendency to excrete any excess. However, if high levels of magnesium and low levels of calcium are ingested, this does pose a risk of toxicity. The reason for this is these two nutrients work together to keep the body's chemical levels in balance. Too much of one, and not enough of the other will cause adverse effects in the body.

Symptoms of magnesium toxicity include weakness, sleepiness, fatigue, and depression. Hyper-excitability is another possible symptom. Extreme levels can even result in death. However, it's more probable that magnesium levels will be lower than needed, rather than higher. Dietary habits which include mainly processed foods, cooked vegetables and sugars cause low levels. Fatigue, irritability, insomnia, muscle tremors, poor concentration are all possible symptoms of magnesium deficiency. As with any other health concern, always discuss your symptoms with a doctor.