Vital Wellness

Some doctors who treat people with allergies recommend that their patients get the Daily Value of magnesium, which is 400 milligrams.

That’s because population-based studies have suggested that low levels of dietary magnesium are associated with an increased risk of airway reactivity and respiratory symptoms. Research also indicates that high intake cf this essential mineral can improve lung function and reduce the risk of wheez­ing.

In a 2-month study of 37 children and adolescents, Brazilian research­ers found that those taking 300 milligrams of magnesium a day had on average 28 percent fewer days of severe asthma reactions. The participants taking the supplements also used their inhaled medication 40 percent less.

It’s possible that magnesium’s ability to relax body and blood vessels is what’s at work here, but more large-scale studies are still needed to fully understand the respiratory effects of magnesium.

Studies show that most men and women don’t get adequate amounts of magnesium in their diets. Adults over the age of 70 usually take in far less magnesium than younger adults. The very best sources of magnesium are nuts, beans, and whole grains. Green vegetables are another good source, as are bananas. Most processed foods contain very little of this essential min­eral.

Fortunately, you don’t need to load up on magnesium to get healthful benefits. If you do, you’ll soon find your maximum tolerable dose: You’ll end up with diarrhea. (That’s why milk of magnesia is such a good laxative!) People with kidney disease, kidney failure, or heart block and those who have had an ileostomy should not take magnesium.