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Although epidemiological studies show that higher magnesium diets are associated with lower rates of disease, results are mixed from clinical trials showing that magnesium supplementation can correct these conditions.
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This is summarized in research, which finds that a magnesium deficiency or low magnesium diet leads to health problems. Without enough magnesium, these areas malfunction. Magnesium is a key factor in making several parts of the body run smoothly: the heart, bones, muscles, nerves, and others. Extra magnesium from food is safe because the kidneys will eliminate excess amounts in urine. High-dose supplements can lead to diarrhea, nausea, and cramping in some people. The UL for magnesium is 350 milligrams from supplements only. UL: The Tolerable Upper Intake Level is the maximum daily intake unlikely to cause harmful effects on health. Pregnancy requires about 350-360 mg daily and lactation, 310-320 mg. RDA: The Recommended Dietary Allowance (RDA) for adults 19-51+ years is 400-420 mg daily for men and 310-320 mg for women. More than half of the magnesium in our body is stored in bones, and the remaining in various tissues throughout the body. Magnesium also acts an electrical conductor that contracts muscles and makes the heart beat steadily. The mineral plays an important role in assisting more than 300 enzymes to carry out various chemical reactions in the body such as building proteins and strong bones, and regulating blood sugar, blood pressure, and muscle and nerve functions. Magnesium is naturally present in a variety of foods, available as a supplement, and an ingredient in antacids and laxatives.