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The Role of Magnesium

Magnesium is a crucial mineral in the body. It is naturally present in many foods, it can be added to other food products, it is available as a dietary supplement, and it is present in many medicines (antacids and laxatives). Magnesium is essential in muscle and nerve function, blood glucose control, and blood pressure regulation. Magnesium is required for energy production, oxidative phosphorylation, and glycolysis. In addition, Magnesium plays a valuable role in carrying calcium and potassium ions across cell membranes. This crucial process is important to nerve impulse conduction, muscle contraction, and normal heart rhythm.

Sources of Magnesium


Magnesium is widely distributed in plant and animal foods and in beverages. Some of these sources include:

  • Green, leafy vegetables such as: spinach, collards, turnips, cabbage, lettuce, etc.
  • Nuts
  • Beans, peas, and soybeans
  • Whole-grain cereals

In general, foods containing dietary fiber provide magnesium. Magnesium is also added to some breakfast cereals and other fortified foods.

Tap, mineral, and bottled waters can also be sources of magnesium, but the amount of magnesium in water varies by source and brand.

Approximately 30% to 40% of the dietary magnesium consumed is typically absorbed by the body.

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Primary Advantages of Magnesium

  1. It helps in loosening muscles by counteracting the effect of calcium, which tightens muscles. As people age, excess calcium accumulates in the muscles, causing cramps.
  2. It increases the absorption of potassium, which is critical for proper muscle function.
  3. It decreases pain by blocking pain receptors in the brain and nervous system.
  4. It dampens inflammation in the muscles and the entire body.
  5. It relaxes blood vessels and decreases blood pressure, which restores healthy circulation.
  6. It increases the production of serotonin, GABA, and melatonin, which helps you relax and fall asleep.


As you can see, Magnesium is a crucial mineral for your body’s development. I take Magnesium daily with a host of other vitamins and supplements. I recommend taking Magnesium 400 mg by Twinlab.  Your body will absorb it quickly and go right to work.






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