Magnesium

What is Magnesium?

Magnesium is a multi-functional mineral that the body contains only a small amount of - approximately one ounce. Nevertheless, many experts believe the majority of people in the Western world are deficient and need to take a magnesium supplement because of the high amount of processed and refined foods consumed. Such foods contain little to none of this vital mineral. Moreover, like some other key nutrients, magnesium can be easily drained from the body due to a variety of factors, including stress, physical exertion, and medications.

How can Magnesium Supplements benefit you?

Magnesium plays a role in a variety of crucial bodily functions, including the production of energy, proper nerve development, and lung health. However, it is most noted as a highly powerful antioxidant for the heart and circulatory system. Magnesium supplements may help prevent arrhythmias (irregular heart beating), and have been shown to reduce platelet aggregation. Consequently, it will help inhibit the formation of blood clots, allowing blood to flow easier, and thereby reduce the chance of having a heart attack.

Magnesium supplements may also help lower blood pressure, and, along with calcium, help increase bone density, fighting off the devastating condition osteoporosis. Women who exhibit premenstrual syndrome (PMS) also find relief with magnesium.

Lastly, magnesium supplements may be beneficial to asthmatics due to its ability to expand airways.

Precautions

People with kidney disease should avoid magnesium supplements, and it has been known to interfere with some prescription drugs, so consult your physician before adding it to your supplement regimen. Other possible side effects include diarrhea and nausea, but these tend to only happen if the dosage taken is too high.

Tips on Choosing a Magnesium Supplement

Magnesium needs to be balanced with calcium to be beneficial. Calcium, in turn, needs vitamin D to be absorbed. As such, we believe you should take your magnesium supplement as part of a comprehensive, scientifically balanced formula.
Do not buy a magnesium supplement that uses magnesium oxide. This is the cheapest form, but also has the poorest absorption.

What is Magnesium?

Magnesium is metallic element that is related to calcium and zinc. It is silvery-white in color.

Why is it needed?

It is present in every major biological process in the body. It is involved in the production of energy from sugar. It is used in nerve conduction and muscle contraction and to ensure a good tone in the blood vessels, it also controls how much calcium enters the cells that govern functions like the heartbeat.

It is needed for bone, protein, and fatty acid formation. It helps make new cells, it activates B Vitamins, facilitates clotting of blood and it is also involved in the secretion of insulin.

Where is it found?

Nuts and grains, beans, avocados, dark green vegetables, fish and meat also contain magnesium.

What happens if you are deficient?  

Taking too many laxatives can interfere with magnesium levels, so those with eating disorders where they abuse laxatives can be at great risk. (See Anorexia, Bulimia).

The same is true for those who have a bout of severe diarrhoea.

Alcoholics are often deficient, as too are severe burns victims, diabetics, and those who experience heart failure.

The symptoms of low magnesium levels are depression, fatigue, muscle weakness, and abnormal heart rhythms.

When deficiencies are this low you need to supplement with magnesium administered by intravenous drip.

What conditions has it been used to treat?

It is used when someone has a heart attack, as it is very successful at preventing a condition where the heartbeat is irregular.

Primary: 

• Coeliac disease (if deficient)
• Congestive heart failure
• Diabetes
• Mitral valve prolapse
• Chronic fatigue syndrome - sufferers of this condition are often found to be deficient in this mineral.

 
Secondary: 

• Attention Deficit Disorder (ADD/ADHD)
• Migraine headaches
• Osteoporosis
• PMS

How much is normally taken?

Recommended dose is 250-300mg per day for adults.

Are there any contraindications or side effects?

Too much magnesium can lead to diarrhoea.

People with kidney disease should not take magnesium without consulting their doctor.

Vitamin B6 increases the amount of magnesium that enters the cells so consider taking these two vitamins together.

Magnesium is also found in antacids, so be sure you are not taking too much magnesium already if you regularly take this form of medication.