Magnesium is a vital mineral that is involved in
over 300 enzymatic reactions in the body and shown to be beneficial
for heart disease, brain health, hormone production, hypertension,
and helps stabilize blood sugar. Magnesium is found in all bodily
tissues, but mainly in the bones, muscles and brain. It’s
considered the anti-stress and relaxation mineral.
Magnesium takes part in the transmission of
hormones such as insulin, thyroid, estrogen, testosterone, DHEA, and
neurotransmitters such as dopamine, serotonin, GABA, and minerals and
electrolytes.
Magnesium deficiency is an epidemic in men, women
and children and especially in the elderly. Diabetics and individuals
who use alcohol, caffeine, blood pressure drugs, diuretics,
antibiotics, oral contraceptives and sleep meds are highly
susceptible to magnesium deficiency.
Magnesium depletion is very common due to diets
high in carbohydrates, sugar, soda and processed, packaged foods.
Also, individuals who sweat excessively, experience high stress
lifestyle and adrenal fatigue suffer from magnesium insufficiency. On
top of that, food levels of magnesium have declined drastically in
recent years due to mineral depleted soil.
Individuals often think they’re deficient in
calcium, when in reality it’s magnesium they’re deficient in.
Magnesium is a synergist for calcium and vitamin D absorption. No
matter how much vitamin D you take, your body cannot properly use it
if you’re deficient in magnesium. And, without adequate magnesium
extra calcium collects in the soft tissues instead of bone and causes
calcium deposits and arthritis. In two separate studies published in
the American Journal of Clinical Nutrition, magnesium
deficiency was found to be associated with abnormal bone
calcification. Both studies revealed that the higher the intake of
magnesium, the higher the level of bone mineral density.
Magnesium deficiency is linked to causing numerous
chronic health problems. Circulating and dietary magnesium are
inversely associated with cardiovascular risk. Insufficient levels of
magnesium increase inflammation and exacerbate age-related diseases
such as cardiovascular disease, diabetes and hypertension. Low levels
of magnesium can contribute to a heavy metal deposition in the brain
that may be responsible for Alzheimer’s, Parkinson’s and MS.
Common Symptoms and Conditions related to
Magnesium deficiencies
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Abnormal heart rhythms
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Muscle cramps, spasms &
weakness
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Vertigo
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Irritable bowel syndrome (IBS)
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Kidney stones
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Psychological stress
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Persistent eye-twitching
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Restless leg syndrome
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Tension & migraine
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Sensitivity to noises
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Asthma
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Anxiety, irritability &
agitation
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Hyperactivity / ADD
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Chronic fatigue
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Panic attacks
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Fibromyalgia
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PMS
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Routine blood testing is not an accurate
or effective marker to detect magnesium levels since less than two
percent of magnesium is in the blood. The majority of magnesium, 99%
is in the cells and in the fluid around the cells, in muscle and in
the bone. Lab values that are within normal limits give a false sense
of security of the actual magnesium status.
Magnesium is beneficial for:
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Brain function
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Atherosclerosis
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Arterial fibrillation
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Kidney stones
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Fibromyalgia
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PMS
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Calming the nervous system
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Chronic fatigue
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Cell protection from heavy metals
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Reducing risk of colon cancer
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Healthy aging, longevity
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Muscle cramps & spasms
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Food sources of magnesium include
chlorophyll-rich leafy greens, seaweed, unsweetened cocoa, nuts,
seeds, parsley, cilantro, avocado, fish, shrimp and wild salmon.
Magnesium supplementation is an inexpensive
and worthwhile investment. A highly-absorbed, bioavailable, chelated
form of magnesium is important. These include magnesium taurate,
citrate, aspartate, orotate, fumerate, threonate malate and
glycinate. Magnesium oxide is a non-chelated, lower quality form of
magnesium that is poorly absorbed.
Although the RDA recommends 300-400mg/day, most
individuals benefit from 400-1000mg/daily or up to bowel tolerance. A
side effect of too much magnesium is loose stools, which can be
alleviated by supplementing with magnesium glycinate.
A phosphorylated B-6 taken with magnesium can be
helpful since the level of vitamin B6 in the body determines how much
magnesium will be absorbed into the cells.
Supplementing with magnesium is best taken between
meals, after exercising or before bedtime when little or no fat is
present in the gut (fat binds to magnesium and prevents absorption).
Individuals with kidney disease or heart disease should consult with
their doctor prior to supplementing with magnesium.
