Feb 1 2011, 10:33 AM
QUOTE
How to Take Magnesium for Cramps
According to the National Institutes of Health, many Americans fail to get recommended amounts of magnesium in their diets. The UMMC recommends supplementation for menstrual cramps in the form of 360mg, once daily, for three days. If possible, begin one or two days before bleeding starts.
Research
A series of studies reported by the NIH show that adding magnesium decreases cramps and other painful symptoms. One of these double-blind studies looked at 50 women suffering from dysmenorrhea. Of the 25 that received magnesium, 21 reported significant improvement after six months; four reported no improvement.
The Benefits of Magnesium
Magnesium is a versatile mineral, which helps create more than 300 biochemical reactions in the body, according to the UMMC. Magnesium promotes good muscle tone and healthy nerve function. It helps the heart remain steady, boosts immunity, keeps bones strong and helps to regulate blood sugar. In addition, the NIH reports that people with adequate magnesium stored in the body may be protecting themselves against disorders such as cardiovascular disease and immune dysfunction. Magnesium is thought to relieve cramping in many different ways, such as by helping relax muscles and increasing the absorption of calcium.
Magnesium in the Diet
Foods high in magnesium include halibut, mixed nuts, soybeans and yogurt. Dark-green leafy vegetables such as spinach are another good source of magnesium, as are whole grain breads, cereals and brown rice.
Types of Magnesium Supplements
According to the NIH, a study that compared four forms of magnesium preparations suggests that magnesium oxide is more difficult for the body to absorb than other preparations. The absorption of magnesium chloride and magnesium lactate was found to be higher than that of magnesium oxide, therefore these types of supplements may be more beneficial.
Read more: http://www.livestrong.com/article/264715-m.../#ixzz1CfdXmpJ7
According to the National Institutes of Health, many Americans fail to get recommended amounts of magnesium in their diets. The UMMC recommends supplementation for menstrual cramps in the form of 360mg, once daily, for three days. If possible, begin one or two days before bleeding starts.
Research
A series of studies reported by the NIH show that adding magnesium decreases cramps and other painful symptoms. One of these double-blind studies looked at 50 women suffering from dysmenorrhea. Of the 25 that received magnesium, 21 reported significant improvement after six months; four reported no improvement.
The Benefits of Magnesium
Magnesium is a versatile mineral, which helps create more than 300 biochemical reactions in the body, according to the UMMC. Magnesium promotes good muscle tone and healthy nerve function. It helps the heart remain steady, boosts immunity, keeps bones strong and helps to regulate blood sugar. In addition, the NIH reports that people with adequate magnesium stored in the body may be protecting themselves against disorders such as cardiovascular disease and immune dysfunction. Magnesium is thought to relieve cramping in many different ways, such as by helping relax muscles and increasing the absorption of calcium.
Magnesium in the Diet
Foods high in magnesium include halibut, mixed nuts, soybeans and yogurt. Dark-green leafy vegetables such as spinach are another good source of magnesium, as are whole grain breads, cereals and brown rice.
Types of Magnesium Supplements
According to the NIH, a study that compared four forms of magnesium preparations suggests that magnesium oxide is more difficult for the body to absorb than other preparations. The absorption of magnesium chloride and magnesium lactate was found to be higher than that of magnesium oxide, therefore these types of supplements may be more beneficial.
Read more: http://www.livestrong.com/article/264715-m.../#ixzz1CfdXmpJ7
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