Magnesium

BACKGROUND: Magnesium is another mineral that is necessary for many functions of our body. It is used for hundreds of different enzymatic processes which, in turn, regulate normal, everyday, metabolic functions. The body does not produce it. As supplements, it can be extracted from the minerals dolomite and magnesite; it can be extracted from seawater and lakes, and numerous supplements are produced synthetically in a lab. Magnesium is also found in our diet, but nearly half of all people do not get enough from their diets. A significant number of our population is magnesium deficient (approximately 10 to 30 percent of the population). It is stored in bones and the soft tissues of the body.

What Does Magnesium Do for the Body?

General: Antiinflammatory, antioxidant

Respiratory: Asthma, hayfever

Ears: Hearing loss prevention

Cardiovascular: Partially responsible for heart contractions, reduces heart disease, prevents clogged arteries, regulates heartbeat, helps maintain normal BP, relaxes blood vessel walls, may help stabilize some arrhythmias.

Gastrointestinal: Laxative effects, helps keep the pancreas healthy, aids digestion, helps prevent cirrhosis

Genitourinary: Decreases incidence of kidney stones, sometimes decreases urinary incontinence, premenstrual syndrome (PMS).

Musculoskeletal: Helps maintain normal muscle function (including heart muscle), improvement in Lyme disease symptoms, fibromyalgia symptoms, Restless legs syndrome (RLS), bone growth (strengthens bones), athletic endurance and energy, and anti-inflammatory, may help reduce chronic pain.

Neurologic: Important in maintaining proper nerve function. It may help with chronic fatigue syndrome (CFS), fatigue, migraine prevention, multiple sclerosis (MS), seizures, delirium, and age-related dementia.

Skin: Used topically: Boils, skin ulcers, carbuncles, helps wound healing, jellyfish stings

Mental Health: ADHD, anxiety, mania, depression, irritability, insomnia, delirium

Glucose: Helps regulate blood sugar (optimizes insulin utilization)

Cholesterol: Helps regulate cholesterol, increases good cholesterol (HDL)

Immunity: Promotes immunity

Cancer: Prevention, chemotherapy side effects

Other: It decreases the incidence of stroke, alcoholism, altitude sickness, weight loss, and sickle cell and increases energy. Helps prevent tetanus. Also helps regulate levels of calcium, zinc, potassium, copper and vitamin D

Symptoms of a Magnesium Deficiency (Hypomagnesia)

Low magnesium levels in the body can cause many metabolic problems. These problems can manifest in the following: Calcium imbalances, vitamin D metabolic issues (and consequently, bone problems - like osteoporosis). Hypomagnesia can cause sodium retention, fatigue, weakness, high blood pressure, heart problems, arrhythmias (sometimes severe), type 2 diabetes, migraine headaches, some cancers, asthma, neuropathy, spasms or muscle cramping (cramping in the legs, calves, soles of the feet, leg cramps, facial muscles), tremors, vertigo, sleep disorders, decreased memory, mood changes (i.e. anxiety or depression), loss of appetite, stomach problems (constipation, nausea, vomiting) dysmenorrhea and, sometimes, even seizures.

Magnesium levels are maintained by magnesium absorption in the gastrointestinal tract, bones (storage), and magnesium reabsorption by the kidneys. This is why chronic stomach and kidney problems can cause magnesium imbalances. Other issues that can contribute to magnesium deficiency include parathyroid issues, chemotherapy, alcoholism, and aging (lower absorption rates due to decreased kidney function)

Symptoms of Magnesium Excess (Hypermagnesia)

Too much magnesium can cause nausea, vomiting, diarrhea, muscle weakness, fatigue, and decreased blood pressure. Excessive doses can cause heart problems, shortness of breath, and shock, among other things.

Side Effects: Upset stomach

Caution/Contraindications:

Avoid in heart block, bowel obstruction, kidney failure, myaesthenia gravis. It may interact with the following medications: Some antibiotics, medications for Parkinson's, and some osteoporosis medications.

FORMS: Injection, IV, liquid, salts, tablets, capsules, creams, oils, lotions, sprays, foams

DOSAGE: As directed

The following are reported doses and may NOT be supported by evidence (reported by various sources, i.e., WebMD, RxList, Epocrates, ConsumerLabs, German Commission E, NIH publications, and others). Read dosages and instructions carefully when available on the label.

As recommended by the NIH:

14–18 years    410 mg daily (boys)    360 mg daily (girls)

Men   400–420 mg

Women 310–320 mg

WebMd: 400-1200 mg by mouth of magnesium hydroxide up to four times daily. See site.

Note: Magnesium blood levels can be measured to determine whether you are in a normal range.

Note: Different forms of magnesium claim to have other actions. For example, magnesium chloride may help digestion, bones and may create physical and mental calm; it may help with sleep. Magnesium sulfate (also known as Epsom Salts) helps soothe sore muscles when added to bath water. Magnesium Citrate generally supports good digestion and may relieve constipation (this is a notorious preparation used prior to a colonoscopy). Magnesium Oxide is also used to support digestion (Milk of Magnesia); Magnesium Glycinate reportedly helps soothe muscles and may have a calming effect. Magnaesium Orotate claims to support stamina and physical performance in addition to arthritis symptoms; reportedly helps with memory deficits

• Studies show that magnesium in the aspartate, citrate, lactate, and chloride forms are absorbed more completely and are more bioavailable than magnesium oxide and magnesium sulfate

• Don't take calcium, zinc and magnesium at the same time

Dietary Sources

Sweet corn, tofu, vegetables (avocado, broccoli, squash, green leafy vegetables like kale, spinach, collard greens), nuts (especially almonds, cashews, Brazil nuts) dairy products, meats, dark chocolate, and coffee, legumes (including lentils, beans, peas, black beans, chickpeas and soybeans); seeds including chia flax, pumpkin and sunflower; whole grains (wheat, barley, oats, brown rice), fatty fish like salmon, halibut, mackerel, bananas.