Shout it from the mountaintops the vast majority of Americans are not getting enough magnesium. Studies have consistently shown Americans are not getting enough magnesium in their foods (78% don’t get the RDA.) In the meantime there are a host of conditions and diseases associated with magnesium that are on the rise, hypertension, diabetes, and migraines, just to name a few. Magnesium is an essential mineral that I have been concerned about for a long time. Almost daily I see at least one person with signs of obvious magnesium deficiency. Magnesium is well studied and has well defined roles for at least three common medical conditions and yet routine medical care rarely includes use of magnesium.
Magnesium deficiencies have recently been linked with an increased risk of developing Type II diabetes. Magnesium improves insulin receptors activity, and so can help prevent insulin resistance, the condition that precedes and contributes to both diabetes and hypertension. Another well-known role for magnesium is in fibromyalgia. Because it helps cellular energy production and relaxes muscles, magnesium, in particular magnesium malate, has a tremendous benefit for fibromyalgia patients. While the role of magnesium deficiency in heart diseases and fibromyalgia has been well defined and is becoming increasingly well known, it is still dramatically underutilized for these conditions. There are other conditions that magnesium has application in. For instance, studies have shown magnesium can help ease migraine headache pain (probably by relaxing head and neck muscles.) It is also needed for better utilization of calcium so it can to help prevent osteoporosis and kidney stones. From clinical experience, I also find magnesium to be invaluable for constipation. With magnesium deficits, intestinal tract muscles can’t relax enough to move stool out of the body. So it is retained too long in the GI tract, water from the stool reabsorbs and the stool becomes very hard. Magnesium deficiencies are probably also playing a role in Alzheimer’s disease and Parkinson’s disease. How do you know if you have a magnesium deficiency? Blood tests (red blood cell levels are better than testing serum levels) are available, but symptoms alone will often tell the story. If you have any of the warning signs of deficiency, muscle tension or fatigue, leg cramps or restlessness, constipation, rapid heartbeat or arrhythmias, menstrual cramps, headaches or irritability, you need more magnesium. Magnesium is a mineral that is easily obtained in the diet; nuts and seeds and beans are all good sources of magnesium, but magnesium supplements can help make up deficits and prevent the terrible consequences of inadequate magnesium intake. Magnesium salts in the form of taurate, malate, citrate and glycinate are the best forms. Make sure you are getting in at least 500 mg per day through your diet and supplement use. If you drink alcohol or are on magnesium depleting drugs like hydochlorothiazide, you will need more. Physically activity is also estimated to increase magnesium requirements by about 10 to 20%, because magnesium is lost in the sweat and urine during intense physical exercise. Magnesium can help you feel more relaxed while increasing energy so don't hesitate to replenish this much-needed nutrient. References: Abbot, et al. Frequency of bowel movements and the future risk of Parkinson’s disease Neurology 2001;57:456-462 Mineral and Metal Neurotoxicology, ed. M. Yasui, M .J. Strong, K. Ota, & M. A. Verity, CRC Press: Boca Raton, New York, London, Tokyo, 1997 Brain and CSF magnesium concentrations during magnesium deficit in animals and humans: neurological symptoms.Magnes Res (1992) 5: 303-13. Oral Magnesium Supplementation Improves Insulin Sensitivity and Metabolic Control in Type 2 Diabetic Subjects Diabetes Care 26:1147-1152, 2003 Hypomagnesemia in Patients with Type 2 Diabetes Clin. J. Am. Soc. Nephrol., March 1, 2007; 2(2): 366 - 373 |
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