Magnesium, the master mineral
Magnesium is an essential mineral for good health and optimal biological function. Not only does magnesium play a vital role in mitochondrial health, but it also benefits more than 300 enzymes and more than 3,750 magnesium binding sites on human proteins.
Magnesium’s primary role is to create ATP (Adenosine Triphosphate), the body’s energy currency. It also relaxes blood vessels, supports muscle and nerve function, and the proper formation of bones and teeth.
FOOD SOURCES OF MAGNESIUM:
Although it is recommended taking supplements, the best way to ensure an optimal magnesium level is to eat healthy food. A diet full of refined sugar, processed food, and flour is guaranteed to be deficient in this vital mineral.
Although some good magnesium sources include dark leafy greens, nuts, seeds, beans, avocados, oily fish, dried fruit, and dark chocolate, you can’t get enough of this mineral from within your diet. Even if you do eat these foods, it is wise to supplement with magnesium.
Five reasons bones need magnesium:
1. Magnesium is an essential building block of our bodies and makes up to close to 1% of bodyweight.
2. More than 50% of magnesium is in our bones
3. Magnesium is necessary for proper calcium absorption.
4. Higher magnesium intake is associated with greater bone mineral density
5. Magnesium helps to neutralize the acid in our bodies, which would otherwise cause bone loss.
It would help if you had magnesium for a reliable and healthy nervous system. It supports optimal heart health and increases cellular energy production; it regulates blood sugar and glucose levels; it calms anxiety, relaxes muscles, and deepens sleep patterns.
When your body is given abundant magnesium:
-muscles are less likely to cramp
-your heart beats perfectly
-your body moves more smoothly
-The mind is calm and collected
-you produce more energy
-your blood vessels become relaxed
When you become richly supplied with magnesium, every cell in your body works more smoothly, cleaner, and more powerfully. Muscle tension melts away, your restless heart relaxes, and your whole body enjoys true peace.
Magnesium uses the circulatory system and your blood to bring benefits to every cell and function essential for life.
When the body is magnesium deficient, it can deteriorate cellular metabolic function, resulting in serious health problems. Some of these health problems include anxiety and depression, migraine headaches, cardiovascular disease, fibromyalgia, and sudden cardiac death, amongst other issues.
Low magnesium is an underlying factor in:
– High blood pressure
and many other diseases. Most people don’t get nearly enough of it.
It also speeds up the ageing process by shrinking bones, making people shorter and more hunched as they get older and more likely to suffer from a disabling fracture.
Every cell in the human body requires magnesium to survive because this mineral is necessary to produce ATP. ATP is a unique molecule that stores energy in our bodies.
So many people suffer from magnesium deficiency because most of us eat a diet lacking in this vital mineral, which comes from eating processed foods rather than fresh, wholesome ingredients.
A magnesium deficiency will negatively impact your nervous system ranging from mild effects such as daytime fatigue and poor sleep to the severe impacts such as fibromyalgia and depression.
When magnesium is low, you have a higher risk of:
-high blood pressure
Symptoms associated with low Magnesium levels in the body:
-hardening of joints and blood vessels
-restless leg syndrome
-varicose spider veins
MAGNESIUM AND CALCIUM:
We have all been told how essential calcium is for supporting healthy bones and cartilage and joint health. While this is true, people do not realize that calcium cannot be absorbed and put to fair use in your body without magnesium. Our body is very good at expending the available magnesium daily, which results in being unable to absorb the available calcium effectively. We then have the problem of used calcium floating ‘free-form’ in our system, eventually collecting in areas where it isn’t needed and can’t be used.
An accumulation of non-bioavailable calcium manifests in aching joints, knee and hip problems, arthritis, and cartilage deterioration. It can also clog the arteries and cause endless physical ailments until enough magnesium can bring excess calcium into balance.
MAGNESIUM AND THE HEART:
Magnesium supplementation can relieve coronary artery spasms, as well as spasms of other muscles. There are many studies supporting magnesium benefits for the heart. For example, among animals given an atherogenic diet (which promotes plaque in the arteries), those given magnesium supplements have less chance of developing atherosclerosis. Besides, multiple studies have shown that intravenous (IV) magnesium, presented at the time of an acute heart attack, reduces both the rate of death and disability.
Your sleep/wake cycle is regulated by melatonin, and this hormone is required to assist the magnesium in functioning correctly. This is why magnesium is needed as it also plays an essential role in controlling stress hormones and reducing stress levels while promoting a better performance throughout the day.
It is crucial to use unrefined salt. This type of salt contains an absorbable form of magnesium. Refined salt, on the other, hand contains no magnesium. Also, coarse salt is the source of more than 80 essential minerals.
MAGNESIUM AND DETOXIFICATION:
Magnesium also has a vital role in the detoxification process and in minimizing any damage from toxic exposure. Also, it has the unique ability to optimize mitochondria and potentially prevent cancer, while being great for general energy levels and athletic performance.
MAGNESIUM AND ENERGY:
Magnesium is your body’s trustworthy energy source. With increased magnesium levels, your body can better deal with the ups and downs of everyday life and give your adrenal glands the fuel they need to keep your body to function smoothly. Magnesium is your body’s energy currency, and it activates the enzymes that control digestions, absorption, and the utilization of the food you eat. Magnesium enhances your body’s healing rate by dramatically increasing your energy supply.
Modern living requires lots of energy. Many people make the mistake of thinking that eating more will give them the power they need. Unfortunately, many of the foods you turn to can deplete the amount of energy you have. Therefore, many people turn to other stimulants such as coffee, energy drinks, (which are laden with sugar), over-the-counter stimulant drugs and anything filled with sugar to give them the energy boost they are craving.
This is not a recipe for sustained healthy living. Your body gets a quick and damaging burst of high energy followed by a crash, which often sends you looking for another quick fix.
This constant up-and-down will eventually burn out your adrenal glands – the more you force your adrenal glands to work in overdrive, the faster magnesium is depleted from your body. It is a vicious cycle. So, skip the coffee and other stimulants and load up on magnesium and just watch your energy levels boost.
DIFFERENT FORMS OF MAGNESIUM SUPPLEMENTATION:
There are many varieties of magnesium supplementation available with varying degrees of quality and therapeutic benefits.
Some of the most common are Magnesium powder, pill, and oils. Magnesium Bath flakes/ Epsom salt has long been used as a relaxing and rejuvenating substance in the bathtub. This form of magnesium is absorbed relatively quickly into the body; however, it does not have the same long-lasting effect as other magnesium forms.
DIFFERENT FORMS OF MAGNESIUM:
Specialized forms of magnesium can be better absorbed than others and are better suited for different situations. Most magnesium supplements are blends of various ways, and often contain other minerals such as calcium or potassium. The most basic magnesium supplements are magnesium glycinate, magnesium malate, magnesium taurate, magnesium Threonate, and magnesium citrate. There are certainly more types of this mineral available, but these are the most commonly seen in supplements.
If you have few high magnesium foods in your diet, you’d likely be best served with a magnesium citrate supplement. Or, if you suffer from conditions such as SIBO or parasites, you would probably benefit the most from a magnesium glycinate supplement. If your interest in magnesium supplements is more focused on the neurological benefits, magnesium Threonate would likely be the best magnesium supplement for you. Each of these forms of magnesium is used by your body in different ways, and to understand which one may be the best magnesium supplement for you, it’s advised to learn more about the benefits of each.
If you want to be sure you get enough magnesium—magnesium supplements offer a significant benefit in achieving optimal magnesium levels. Different types of magnesium supplements provide other services and are optimized for different circumstances.
Below, you’ll find a brief overview of the most common types of magnesium, and which situations they are best suited for.
Magnesium Glycinate is the magnesium salt of a compound called glycine—which is an amino acid. These magnesium forms are commonly found in ‘chelated’ magnesium products and are the all-around most easily absorbable for your body. Health professionals often recommend magnesium Glycinate to patients seeking to raise magnesium serum levels to treat hypomagnesemia—the clinical term for magnesium deficiency.
Magnesium Glycinate is much less dependent on the stomach’s acidity levels and is thought to be absorbed by the body through channels utilized by amino acid absorption. If you suffer from a known magnesium deficiency, magnesium glycinate is usually the best option to help correct that quickly, since it has a reasonably high bowel tolerance level. If you’re looking for a magnesium type that doesn’t cause diarrhoea, this is likely your best option for oral use.
Magnesium oxide is a less bioavailable form of magnesium typically used to treat acid reflux and sour stomachs. The low bioavailability of magnesium oxide makes it an ideal candidate for those seeking to alleviate constipation. This form of magnesium is commonly referred to as milk of magnesia and has been a common home remedy for centuries. This remedy is taken as an oral solution for treating heartburn, indigestion, and stomach aches. When magnesium oxide reacts with water, it becomes magnesium hydroxide. Strictly speaking, milk of magnesia supplements and solutions is magnesium hydroxide—but that means that magnesium oxide has been mixed with water. This type of magnesium supplement isn’t recommended for those with magnesium deficiencies. You would likely hit your bowel tolerance long before you were able to add enough absorbable magnesium with this supplement.
Magnesium citrate is a combined form of magnesium and citric acid. Unlike most other magnesium supplements, magnesium citrate has an acidic pH and is often used as a food additive to regulate overall acidity. Magnesium citrate is only ~13% magnesium by weight—the rest being citric acid. When taken, this form of magnesium can attract water inside your body, pulling it towards your colon through a process known as osmosis. This use of magnesium citrate is often utilized by doctors preparing patients for a colonoscopy—since overhydration of the colour will lead to bowel evacuation. Magnesium citrate is an acceptable form of magnesium if you are looking to help maintain healthy serum magnesium levels. It offers your body access to an increased amount of magnesium, while at the same time helps to regulate healthy bowel cycles.
Magnesium Malate is a type of magnesium supplement that is found paired with malic acid. Malic acid is commonly found in fruits and is regarded as ideal for targeted fatigue-specific conditions. Magnesium Malate has been used in several studies investigating magnesium’s ability to treat conditions such as depression, diabetes, and cardiovascular disease. Malic acid is known to be integrally involved in your body’s Krebs Cycle, which is where much of your cellular energy is generated. With this in mind, it’s very conceivable how Magnesium malate supplements would help address issues such as chronic fatigue syndrome or depression. In recent years Magnesium malate has become a much more popular form of magnesium, and high-quality magnesium malate supplements are available on the consumer market.
Magnesium taurate is a form of elemental magnesium that has been combined with an amino acid called Taurine. Taurine is thought to be one of the most beneficial elements in helping to promote longer lifespans. Research has shown that Taurine in itself has been able to reduce the risk of heart attacks by up to 80%, balance electrolyte levels, and promote healthy immune function. Additionally, magnesium taurate supplements have demonstrated the ability to treat cases of depression, vascular health, and the prevention of neurodegenerative disorders and migraines in clinical settings.
Magnesium Taurate can be slightly more difficult to find than other magnesium forms, but with the rising demand among health-conscious buyers—it is becoming more available. L-Taurine is also considered to be a powerful nootropic compound capable of improving overall cognitive function and memory. This close association of magnesium taurate and Taurine. Taurine lead many to believe magnesium taurate to be one of the better-suited magnesium supplements for brain health.
Magnesium Threonate is a relatively new form of magnesium that is very effective in treating neurodegenerative conditions such as Alzheimer’s disease.
Magnesium Threonate is a compound that is considered synthetic, meaning someone holds a patent restricting the ability of other companies to manufacture it. For this reason, Magnesium Threonate is often seen to be more expensive than other forms of the mineral.
As with many compounds in the body, magnesium’s ability to be utilized by the body is co-dependent on several other compounds—most notably calcium, vitamin D, and vitamin K2.
BIOAVAILABILITY OF MAGNESIUM:
Bioavailability is a pseudo-scientific term that describes your body’s ability to utilize it. This attribute is best illustrated through the magnesium found in foods. Many foods are high in magnesium, but your digestive system has to first ‘unlock’ it. The magnesium found in many plants is often locked away tightly inside the cell structures of the plant. It requires complex enzymatic processes to make it available for your body to use. Magnesium supplements, on the other hand, come in already isolated forms.
HOW MUCH MAGNESIUM DO I NEED:
It’s recommended to get 310-420mg of magnesium daily for best results, although some suggest requiring as much as 600-900mg/day for best health depending on your age, sex, and overall health requirements.
Many of us aren’t getting enough magnesium as the soil where food is grown severely depleted of nutrients. Therefore many magnesium experts suggest taking a magnesium supplement to ensure you’re getting enough.
Athletes lose more essential electrolytes than more sedentary or moderately active individuals. In the hot weather, this is especially the case, and vigorous exercise can result in excessive amounts of lactic acid, resulting in lower performance and increased muscle weakness and pain. Taking the mineral regularly can help with reducing or even eliminating these issues.
CAN YOU OVERDOSE ON MAGNESIUM?
Magnesium is considered a very safe compound, with only a few very mild side effects with magnesium supplements. The signs of a magnesium overdose include excessive urination, diarrhoea, and fatigue. The chances of accidental magnesium overdose are minimal— and are usually only seen when testing for your bowel tolerance of magnesium. There is no practical way that you would ever have an overdose of magnesium from eating too many high magnesium foods. The only real way to experience a magnesium overdose is to take an excessive amount of magnesium supplements purposefully. In some cases of kidney dysfunction, magnesium overdoses can present—but in these cases, much more significant issues are likely at hand.
Magnesium is also known to have undesirable interactions with certain drugs, such as antibiotics, antacids, insulin, diuretics, and some hormonal replacement therapies. It is recommended that you consult your doctor if you are on any of these medications and plan on starting a magnesium supplement.
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I recommend you to read:
– Dr. Carolyn Dean’s best-selling book, «The Magnesium Miracle.»
– Dr. Caolyn Dean/Video: « Why we are all Magnesium deficient» https://www.youtube.com/watch?v=WdnBj_Cm-fI
– Dr. David Brownstein; Natural way to health. December 2012 issue.
– Dr. Axe /Video: « 8 warning signs of Magnesium Deficiency.»
– Dr. Alan Christianson:
Jon Barron: Naturally Healthy News: