• All human tissues contain small amounts of magnesium. The Adult human body contains about 25 gms. of this mineral.
• The greater part of this amount is present in bones in  combination with phosphate and carbonate.

• Bone ashes contain less than one per cent magnesium.
• About one-fifty of the total magnesium in the body is present in the soft tissues,  where it is mainly bound to protein.

• Next to potassium, magnesium is the predominant  metallic action in living cells.
• The bones seem to provide a reserve supply of this mineral in  case of shortage elsewhere in the body.

• Biochemists call magnesium the ” cool, alkaline, refreshing, sleep-promoting mineral”.
• Magnesium helps one keep calm and cool during the sweltering summer months.

• It aids in  keeping nerves relaxed and normally balanced. It is necessary for all muscular activity.
• This  mineral is in activator for most of the enzyme system involving carbohydrate, fat and protein  in energy-producing reactions.

• It is involved in the production of lecithin which prevents  building up of cholesterol and consequent atheros-clerosis.
• Magnesium promotes a healthier cardiovascular system and aids in fighting depression.
• It helps prevent calcium deposits in kidneys and gallstones and also brings relief from indigestion.
•   Magnesium is widely distributed in foods. It is a part of the chlorophyll in green vegetables.

• Other good sources of this mineral are nuts, soyabeans, alfalfa, apples, figs, lemons, peaches,  almonds, whole grains, brown rice, sunflower seeds and sesame seeds.

• The recommended  dietary allowances for magnesium are 350 mg. per day for adult man, 300 mg. for women  and 450 me. during pregnancy and lactation.
• Deficiency can lead to kidney damage and kidney stones, muscle cramps, arteriosclerosis, heart attack, epileptic seizures, nervous  irritability, marked depression and confusion, impaired protein metabolism and premature  wrinkle.

• Chronic alcoholics often show a low plasma magnesium concentration and a high urinary  output.
• They may, therefore, require magnesium therapy especially in an acute attack of delirium  tremens.
• Magnesium has also proved useful in bladder and urinary problems and in epileptic  seizure.

• This mineral together with vitamin B6 or pyridoxine has also been found effective inNthe prevention and treatment of kidney stones.
• Magnesium can be taken in therapeutic doses  upto 700 mg a day.

CATHERINE SHALINI RAJA
M.P.T.,MIAP.,PGDYN
CARDIO RESPIRATORY PHYSICAL THERAPIST
FITNESS & SPORTS REHABILITATION SPECIALIST.