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Magnesium
Although little heralded, magnesium may be one of the most important minerals for good health.
Studies suggest that, besides enhancing some 300 enzyme-related processes in the body, magnesium may help to prevent or combat many chronic diseases.
What it is
The average person’s body contains just 28 grams of magnesium, but this small amount is vital to a number of bodily functions. Many people do not have adequate stores of magnesium, often because they consume processed foods, which contain very little of this mineral.
Magnesium levels are easily depleted by stress, by certain diseases or medications, and by intense physical activity. For this reason, nutritional supplements may be necessary for optimal health.
They are available in several forms, including magnesium aspartate, magnesium carbonate, magnesium diglycinate, magnesium gluconate and magnesium oxide. Magnesium sulphate (Epsom salts) is a well-known laxative.
What it Does
Magnesium is involved in energy production, nerve function, muscle relaxation, and bone and tooth formation.
In conjunction with calcium and potassium, magnesium regulates heart rhythm; it also plays a role in the production and use of insulin.
Prevention
Recent studies indicates that magnesium helps to prevent and treat heart disease. Studies show that the risk of dying of a heart attack is lower in areas with ‘hard’ water, which contains high levels of magnesium.
Some researchers speculate that, if everyone drank hard water, the number of deaths from heart attacks might decline by 19%. Magnesium appears to lower blood pressure, and has also been found to aid recovery after a heart attack by inhibiting blood clots, widening arteries and normalising dangerous arrhythmias.
Preliminary studies suggest that an adequate intake of magnesium may prevent non-insulin-dependent (type 2) diabetes. Researchers at Johns Hopkins University in Baltimore measured magnesium levels in more than 12 000 people who did not have diabetes and tracked them for six years to see who developed the disease.
Those with the lowest magnesium levels had a 94% greater chance of developing the disease than those with the highest levels. (These results apply only to Caucasians.
Magnesium levels don’t seem to affect diabetes in African-americans, while other groups have not been studied.) More research is needed to see if magnesium supplements can prevent the disease.
Additional benefits
Because magnesium relaxes muscles, it’s useful for sports injuries and fibromyalgia. It also seems to ease PMS and menstrual cramps, and may increase bone density in postmenopausal women, helping to prevent or delay the onset of osteoporosis.
In addition, magnesium expands the airways, which is helpful in treating asthma and bronchitis. Studies are inconclusive about magnesium’s rolein preventing or treating migraines, but one study suggests that it may enhance the effect of sumatriptan, a prescription drug used for migraines.
Common uses
- Reduces spasms and cramps.
- Helps to protect against heart disease and irregular heartbeat (arrhythmia).
- Eases fibromyalgia symptoms.
- Lowers high blood pressure.
- May reduce the severity of asthma attacks.
- Improves symptoms of premenstrual syndrme (PMS).
- Helps to prevent the complications of diabetes.
Forms
- Capsule.
- Tablet.
- Powder.
How much you need
The RDI for magnesium is 320 mg for men and 270 mg for women daily. Higher doses are required to prevent or treat specific diseases, as well as for women who take oral contraceptives.
If you get too little: Even moderate deficiencies can raise the risk of heart disease and diabetes. Severe deficiencies can results in irregular heartbeat, fatigue, muscle spasms, irritability, nervousnes and confusion.
If you get too much: Magnesium (particularly as Epsom salts) may cause diarrhoea and nausea. More serious side effects – muscle weakness, lethargy, confusion and difficulty breathing – can develop if the body can’t process high doses. But overdosing on magnesium is rare because the kidneys are usually efficient at eliminating excess amounts.
How to take it
Dosage
To prevent heart disease: Take 400 mg a day. For arrthymias, congestive heart failure and asthma: Take 400 mg twice a day. For fibromyalgia: take 150 mg of magnesium with 600 mg of malic acid twice a day. For high blood pressure: Try 500 mg a day. For diabetes: Take 500 mg daily.
Guidelines for use
Magnesium is best absorbed when taken with each meal. If supplements cause diarrhoea, lower the dose or use magnesium diglycinate or gluconate, which are easier on the digestive tract.
Other sources
Good food sources of magnesium are whole grains, nuts, legumes, dark green leafy vegetables and shellfish.
Caution
- People with kidney disease should consult their physicians before taking magnesium.
- Magnesium can make tetra-cycline antibiotics less effective. Consult your doctor.
- Reminder: If you have a medical condition, talk to your doctor before taking supplements.
Supplementing with Magnesium
Absorption of Magnesium - what to consider when choosing a supplement.
Magnesium is absorbed along the entire small intestine. It comes in many forms and some are more easily absorbed by the body than others.
Because Magnesium levels can be adversely affected by many conditions care must be taken to keep levels up to the body to avoid deficiencies which can lead to serious and chronic diseases. Supplementation can ensure that there is enough Magnesium in your system to keep your body running in top condition at all times.
Magnesium Helps Prevent Osteoporosis
How Magnesium helps the elderly avoid osteoporosis was shown in a recent study in the US which found that Magnesium may be just as important as Calcium with regard to bone mineral density.
In this study, more than 2,000 older men and women (between the ages of 70 and 79) filled out food questionnaires and forms that tracked their intake of Magnesium either through food or from supplements
Bone Mineral Density (BMD) was then measured in each participant, along with other information such as physical activity levels and body mass index.
Are You Magnesium Deficient?
Suffer from leg cramps, insomnia, fatigue, migraines, high blood pressure or PMS?
You are probably magnesium deficient.
Often overlooked, magnesium is one of the most important minerals for good health.
Studies suggest that, besides enhancing some 300 enzyme-related processes in the body, magnesium may help to prevent or combat many chronic diseases.
Read on to discover how this mineral can get you back on the road to health.
Magnesium for Asthma Relief
There are around 2 million asthmatics in Australia, with most knowing of the terrible risks and ailments that can accompany this inflammatory condition.
In the past, the only treatment option for asthma revolved around inhalers and pumps, however as each have their own side-effects, such treatment is often undesirable.
New research is now showing the benefits of magnesium for asthma relief, and with many other amazing advantages like improved energy levels, less muscular cramps and pain relief, magnesium is one supplement that should be utilised by everyone.
Are You Game?
One brave man + Giant water slide = Extremely painful result.
This video may not have much to do with natural medicine, and may be fake, but it's still worth a look…
Study Links Magnesium Deficiency to Faster Ageing
When we think of premature aging; wrinkles, age spots and theendless array of ‘anti-aging’ creams and formulations come to mind.
Butwhat if we were to say that you could stop premature aging at acellular level – without needing another beauty product?
Arecent study has shown that magnesium deficiency is linked to fasteraging. Magnesium is responsible for hundreds of bodily processes – andas the new research shows, you can stay young inside and out with smartsupplementation.
Magnesium Supplements Boost Brainpower
A recent study from China has found that an increase in brain magnesium improves learning and memory in young and old rats.
The study, published in the renowned journal ‘Neuron’, suggests that increasing magnesium intake may be a valid strategy to enhance cognitive abilities.
These results support the theory that inadequate levels of magnesium impairs cognitive ability – leading to faster deterioration of memory and thought process in the aging population.
Can Magnesium benefit 2 Million Australians set to Develop Diabetes by 2025?
11 per cent or about two million Australians are expected todevelop diabetes by 2025 according to latest forecasts from the Australian Diabetes, Obesity and Lifestyle study.
A recent study has shown that a diet with adequate magnesium could help to prevent diabetes
Many instances of type 2 diabetes can be prevented with good diet and exercise, and now this study adds to the increasing list of research showing the positive effects of natural medicine for diabetes prevention.
Not All Magnesium Supplements Are The Same
With so many magnesium supplements on the market it is hard to know which one is right for you.
Common supermarket brands of magnesium are poorly absorbed and will often cause a night on the toilet.
Emed explains the different forms of magnesium and helps you decide which one is best for you.
Your Guide to Magnesium – Free E-Book
Magnesium, because of its’ ability to relax muscle tissue, as well as the role it plays in managing the absorption of Calcium (which causes muscles to contract) is proving to be a vital tool in the treatment of all musculoskeletal conditions that are caused by muscle stiffness or muscle spasm.
Lost when it comes to choosing which magnesium is best for you? Read Emed’s Free Magnesium E-Book to find out about this vital nutrient and tips on choosing the right supplement for you.
