Magnesium

Scientific studies (review articles) on the relationship between magnesium and disease prevention:
A review article (a collection of scientific studies on a specific topic) of randomized, placebo-controlled double blind clinical trials (RCTs) will answer the following question:
"Do taking dietary supplements make sense?" Yes for a positive conclusion and no for a negative conclusion.

A review article (a collection of scientific studies on a specific topic) of cohort studies or case-control studies will answer the following question:
"Should I change my diet?".

• Lower serum magnesium concentrations increase fractures
• Oral magnesium supplementation does not reduce leg cramps during pregnancy
• Supplementation with 320-729 mg/d magnesium may improve sleep in older adults with insomnia
• 100 mg/d dietary magnesium intakes reduce cancer mortality
• Hypomagnesemia increases all-cause mortality in end-stage renal disease patients
• Magnesium deficiency increases risk of ADHD
• 320 to 1500 mg/day magnesium supplementation decreases CRP levels
• 100mg magnesium dietary intake reduce type 2 diabetes
• Magnesium supplementation reduces risk of cardiovascular disease among type 2 diabetes
• 240 mg magnesium per day decrease systolic blood pressure
• 100 mg/day dietary magnesium intake is associated with lower risk of hypertension

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• Magnesium is the fourth most abundant cation in the human body.
• Most green vegetables, legume seeds, beans and nuts are rich in magnesium.
  Green vegetables such as spinach are good sources of magnesium because the center of the chlorophyll molecule (which gives green vegetables their color) contains magnesium.
• Magnesium is involved in more than 300 enzymatic reactions in the human body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system and keeps bones strong.
  Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis.
  Magnesium also acts as a calcium antagonist.
• The RDA for magnesium is 300-400 mg per day or 6 mg per kg body weight.
  The RDA recommends the average daily intake that is sufficient to meet the nutrient requirements of nearly all (97%-98%) healthy people.
• Muscle potassium is restored to normal by 42 mg magnesium per day but higher intakes of dietary magnesium, up to 160 mg per day, is needed to restore muscle magnesium to normal.
• Magnesium deficiency has been linked to cardiovascular, skeletal, gastrointestinal and central nervous system disorders.
• Magnesium absorption appears to be greatest within the duodenum and ileum and occurs by both passive and active processes.
• High intakes of dietary fibre (40-50 g/day) lower magnesium absorption.
• High intakes of zinc (142 mg/day) decrease magnesium absorption.
• Absorption of magnesium from the diet and from magnesium taurinate is approximately 50%, while from magnesium oxide is only 5%.
• The human body contains about 760 mg of magnesium at birth, approximately 5 g at age 4-5 months and 25 g when adult.
  Of the body’s magnesium, 30-40% is found in muscles and soft tissues, 1% is found in extracellular fluid and the remainder is in the skeleton, where it accounts for up to 1% of bone ash.
• 1 mmol magnesium = 24 mg magnesium. 
• Magnesium oxide is a form of magnesium commonly taken as a dietary supplement.