Magnesium is a mineral needed by every cell in the human body and is required for more than 300 biochemical reactions that take place within each and every one of us. Around half of the body's magnesium is found inside the cells of body tissues and organs, and half is combined with calcium and phosphorus in bone. Only a very small amount, approximately 1%, is found in the blood. The human body regulates the level of magnesium in the blood to keep it at a fairly constant level.

Magnesium plays a vital role in the formation of bones and teeth. It is also involved with transmitting nerve signals and causing muscle contractions. Magnesium helps the body process fat and protein, and is important for the secretion of parathyroid hormones.

7 out of 10 women in the UK are reported as having an inadequate intake of this important mineral. Along with zinc this is the most frequent mineral deficiency found in the UK population. Symptoms for magnesium deficiency include tiredness, weakness, loss of appetite, arrhythmia, anaemia, cramps, mood swings, irritability, lethargy and depression

However, our fast-paced modern lifestyles and reliance on many refined foods (which tend to have a low magnesium content) mean that many of us are not getting enough magnesium in our diet. For athletes and sportsmen and women in particular this can be extremely important as magnesium has a pivotal role in both anaerobic and aerobic energy production, particularly in the metabolism of adenosine triphosphate (ATP), the 'energy currency' of the body. For the rest of us a deficiency of magnesium may just lead to regular feelings of tiredness or fatigue.

Magnesium and blood pressure

It also seems that Magnesium may play an important role in regulating blood pressure. Diets that provide plenty of fruits and vegetables, which are good sources of potassium as well as magnesium, are consistently associated with lower blood pressure. Studies have suggested that high blood pressure could be significantly lowered by a diet high in magnesium, potassium, and calcium, and low in sodium and fat. In one study, the effect of various nutritional factors on incidence of high blood pressure was examined in over 30,000 male health professionals in the USA. After four years, it was found that a greater magnesium intake was associated with a significantly lower risk of high blood pressure.

In addition, some dietary surveys have suggested that a higher magnesium intake is associated with a lower risk of stroke. Further studies are needed to understand the complex relationships between levels of magnesium and heart disease.

Magnesium and osteoporosis

Magnesium deficiency may be a risk factor for postmenopausal osteoporosis. This may be due to the fact that magnesium deficiency alters the metabolism of calcium within the body and the hormone that regulates calcium. Several studies have suggested that magnesium supplementation may improve bone mineral density and research into the role of magnesium in bone metabolism and osteoporosis is ongoing.

Finally, you should consult your doctor first if you are already being treated for arrhythmia (irregular heart rhythm.)

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