About 50% of the body’s total magnesium is found in the bones. It is essential for the growth and maintenance of healthy bones and teeth. It also assists the absorption of calcium and potassium. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system and controls blood pressure.
Magnesium serves several important metabolic functions and it plays a role in the production and transport of energy. Magnesium also helps regulate blood sugar levels and is known to be involved in protein synthesis.
Symptoms of deficiency include irritability, anorexia, fatigue, insomnia, muscle twitching, poor memory, apathy, confusion, reduced ability to learn and rapid heartbeat. A severe deficiency of magnesium could lead to tingling, numbness, sustained contraction of the muscles, hallucinations and delirium.
The main food sources of magnesium are eggs, seeds, milk, carbonated soft drinks, broccoli, apples, carrots, asparagus, bran, brewer's yeast and corn.
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