In one study, people who took mg per day experienced a significant decrease in systolic and diastolic blood pressure Another study found that magnesium lowered blood pressure in people with high blood pressure but had no effect on those with normal levels Magnesium helps lower blood pressure in people with elevated levels but does not seem to have the same effect in those with normal levels.
Low magnesium intake is linked to chronic inflammation, which is one of the drivers of aging, obesity and chronic disease 29 , 30 , In one study, children with the lowest blood magnesium levels were found to have the highest levels of the inflammatory marker CRP. They also had higher blood sugar, insulin and triglyceride levels Magnesium supplements can reduce CRP and other markers of inflammation in older adults, overweight people and those with prediabetes 33 , 34 , In the same way, high-magnesium foods — such as fatty fish and dark chocolate — can reduce inflammation.
Magnesium has been shown to help fight inflammation. It reduces the inflammatory marker CRP and provides several other benefits. Migraine headaches are painful and debilitating. Nausea, vomiting and sensitivity to light and noise often occur. Some researchers believe that people who suffer from migraines are more likely than others to be magnesium deficient In fact, a few encouraging studies suggest that magnesium can prevent and even help treat migraines 37 , In one study, supplementing with 1 gram of magnesium provided relief from an acute migraine attack more quickly and effectively than a common medication Additionally, magnesium-rich foods may help reduce migraine symptoms People with frequent migraines may have low magnesium levels.
Some studies show that supplementing with this mineral can provide relief from migraines. Insulin resistance is one of the leading causes of metabolic syndrome and type 2 diabetes.
Magnesium plays a crucial role in this process, and many people with metabolic syndrome are deficient 3. Fortunately, increasing magnesium intake can help 42 , 43 , One study found that supplementing with this mineral reduced insulin resistance and blood sugar levels, even in people with normal blood levels Magnesium supplements may improve insulin resistance in people with metabolic syndrome and type 2 diabetes.
Its symptoms include water retention , abdominal cramps, tiredness and irritability. Interestingly, magnesium has been shown to improve mood, reduce water retention and other symptoms in women with PMS 46 , Magnesium is absolutely essential for good health.
The recommended daily intake is — mg per day for men and — mg per day for women The following foods are good to excellent sources of magnesium 49 :. Though these are generally well-tolerated, they may not be safe for people who take certain diuretics, heart medications or antibiotics.
Supplement forms that are absorbed well include magnesium citrate, glycinate, orotate and carbonate. Reserve distribution The percentage of the world reserves located in the country with the largest reserves. Political stability of top producer A percentile rank for the political stability of the top producing country, derived from World Bank governance indicators.
Political stability of top reserve holder A percentile rank for the political stability of the country with the largest reserves, derived from World Bank governance indicators. Supply risk. Relative supply risk 7. Young's modulus A measure of the stiffness of a substance. Shear modulus A measure of how difficult it is to deform a material.
Bulk modulus A measure of how difficult it is to compress a substance. Vapour pressure A measure of the propensity of a substance to evaporate. Pressure and temperature data — advanced. Listen to Magnesium Podcast Transcript :. You're listening to Chemistry in its element brought to you by Chemistry World , the magazine of the Royal Society of Chemistry.
Hello, this week we meet the substance whose chemical claim to fame is that its quite literally hit a bum note in the past as a cure for constipation. But its explosive role isn't just confined to the colon because it's also the basis of incendriary bombs and even the existence of life on earth.
And to tell the story of Magnesium, here's John Emsley. The summer of saw England gripped by drought, but as Henry Wicker walked across Epsom Common he was came across a pool of water from which thirsty cattle refused to drink. He found that the water tasted bitter and on evaporation it yielded a salt which had a remarkable effect: it acted as a laxative.
This became the famous Epsom's salt magnesium sulfate, MgSO 4 and became a treatment for constipation for the next years. The first person to propose that magnesium was an element was Joseph Black of Edinburgh in , and an impure form of metallic magnesium was produced in by Anton Rupprecht who heated magnesia magnesium oxide, MgO with charcoal.
He named the element austrium after his native Austria. A small sample of the pure metal was isolated by Humphry Davy in , by the electrolysis of moist MgO, and he proposed the name magnium based on the mineral magnesite MgCO 3 which came from Magnesia in Greece. Neither name survived and eventually it was called magnesium. Magnesium is essential to almost all life on Earth - it is at the heart of the chlorophyll molecule, which plants use to convert carbon dioxide into glucose, and then to cellulose, starch, and many other molecules which pass along the food chain.
Humans take in around mg of magnesium per day and we need at least mg, but the body has a store of around 25 g of this element in its skeleton so there is rarely a deficiency. Almonds, brazil nuts, cashew nuts, soybeans, parsnips, bran, and even chocolate are all rich in magnesium.
Some brands of beer contain a lot, such as Webster's Yorkshire Bitter - it may owe some of its flavour to the high levels of magnesium sulfate in the water used to brew it. Magnesium is the seventh most abundant element in the Earth's crust, and third most abundant if the Earth's mantle is also taken into consideration because this consists largely of olivine and pyroxene, which are magnesium silicates.
It is also abundant in sea water p. The metal itself was produced by the electrolysis of the molten chloride. Once magnesium starts to burn it is almost impossible to extinguish, because it reacts exothermically with oxygen, nitrogen and water. It burns with a bright light and was used for photographic flash bulbs It made an ideal incendiary agent and in some air raids during World War II as many as half a million 2 kg magnesium bombs would be scattered over a city in the space of an hour.
The result was massive conflagrations and firestorms. Bulk magnesium metal is not easily ignited so this had to be done by a thermite reaction at the heart of the bomb. The thermite reaction, between aluminium powder and iron oxide, releases more than enough heat to cause the magnesium casing of the bomb to burn fiercely.
Many minerals are known which contain magnesium; but the main ones are dolomite calcium magnesium carbonate, CaMg CO 3 2 and magnesite which are mined to the extent of 10 million tonnes per year. Magnesite is heated to convert it to magnesia MgO , and this has several applications: fertilizers; cattle feed supplement; a bulking agent in plastics; and for heat-resistant bricks for fireplaces and furnaces.
The metal itself is being produced in increasing amounts. It was originally introduced for racing bicycles which were the first vehicles to use pure magnesium frames, giving a better combination of strength and lightness than other metals. A steel frame is nearly five times heavier than a magnesium one. For use as a metal, magnesium is alloyed with a few percent of aluminium, plus traces of zinc and manganese, to improve strength, corrosion resistance and welding qualities, and this alloy is used to save energy by making things lighter.
It is found in car and aircraft seats, lightweight luggage, lawn mowers, power tools, disc drives and cameras. At the end of its useful life the magnesium in all these products can be recycled at very little cost. Because it is an electropositive metal, magnesium can be act as a 'sacrificial' electrode to protect iron and steel structures because it corrodes away preferentially when they are exposed to water which otherwise would cause rusting.
So better bikes, better bombs and better bums. Thank you very much to science writer John Emsley for telling the tale of Magnesium. Next week the illuminating story of the element that spawned a light bulb but really needs to work on its image. If any element needs a change of PR this is the one. It's brittle, prone to ponginess and arguably the dunce of the periodic table. Even the man who discovered osmium treated it rather sniffily. It reeked - or at least some of its compounds did.
Tennant described the "pungent and penetrating smell" as one of the new element's "most distinguishing characters". So he called it osmium - osme being the Greek for odour.
That's Quentin Cooper who will be undressing osmium for us in next week's Chemistry in its element, I hope you can join us. I'm Chris Smith, thank you for listening, see you next time. Chemistry in its element is brought to you by the Royal Society of Chemistry and produced by thenakedscientists. There's more information and other episodes of Chemistry in its element on our website at chemistryworld.
Click here to view videos about Magnesium. View videos about. Help Text. Learn Chemistry : Your single route to hundreds of free-to-access chemistry teaching resources. We hope that you enjoy your visit to this Site. We welcome your feedback. Data W. Haynes, ed.
Version 1. Coursey, D. Schwab, J. Tsai, and R. Dragoset, Atomic Weights and Isotopic Compositions version 4. Periodic Table of Videos , accessed December Podcasts Produced by The Naked Scientists. Download our free Periodic Table app for mobile phones and tablets. Explore all elements. D Dysprosium Dubnium Darmstadtium. E Europium Erbium Einsteinium. F Fluorine Francium Fermium Flerovium. G Gallium Germanium Gadolinium Gold. I Iron Indium Iodine Iridium. K Krypton. O Oxygen Osmium Oganesson.
U Uranium. V Vanadium. In addition, a systematic review from suggests that taking magnesium supplements can also improve insulin sensitivity in people with low magnesium levels. However, researchers need to gather more evidence before doctors can routinely use magnesium for glycemic control in people with diabetes. The body needs magnesium to maintain the health of muscles, including the heart. Research has found that magnesium plays an important role in heart health.
This is partly due to its roles on a cellular level. The authors observe that magnesium deficiency is common in people with congestive heart failure and can worsen their clinical outcomes. People who receive magnesium soon after a heart attack have a lower risk of mortality. Doctors sometimes use magnesium during treatment for congestive heart failure CHF to reduce the risk of arrhythmia , or abnormal heart rhythm.
Some research also suggests that magnesium plays a role in hypertension. Magnesium therapy may help prevent or relieve headaches. This is because a magnesium deficiency can affect neurotransmitters and restrict blood vessel constriction, which are factors doctors link to migraine. People who experience migraines may have lower levels of magnesium in their blood and body tissues compared with others.
A systematic review from states that magnesium therapy may be useful for preventing migraine. The authors suggest that taking mg of magnesium citrate appears to be a safe and effective prevention strategy. The American Migraine Foundation report that people frequently use doses of — mg per day for migraine prevention. The amounts that may have an affect are likely to be high, and people should only use this therapy under the guidance of their doctor.
Read more about magnesium for migraine. Magnesium may also play a role in premenstrual syndrome PMS. Small-scale studies, including a article , suggest that taking magnesium supplements along with vitamin B-6 can improve PMS symptoms.
However, a more recent review reports that the research is mixed, and further studies are needed. The American College of Obstetricians and Gynecologists suggest that taking magnesium supplements could help to reduce bloating, mood symptoms, and breast tenderness in PMS.
Magnesium levels may play a role in mood disorders, including depression and anxiety. According to a systematic review from , low magnesium levels may have links with higher levels of anxiety. However, the review points out that the quality of evidence is poor, and that researchers need to do high quality studies to find out how well magnesium supplements might work for reducing anxiety.
The following table shows the recommended daily allowance RDA for magnesium intake by age and sex, according to the ODS. Many foods contain high levels of magnesium, including nuts and seeds, dark green vegetables, whole grains, and legumes.
Manufacturers also add magnesium to some breakfast cereals and other fortified foods. The best sources of magnesium include :. Wheat products lose magnesium when the wheat is refined, so it is best to choose cereals and bread products made with whole grains. Most common fruits, meat, and fish contain low in magnesium. Read more about 10 healthful high magnesium foods here.
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