MAGNESIUM – The Importance of, by Janet Nagel, 1Life1Health.com

Magnesium is low in our South African soils and over 80% of people in this country could be deficient. The body needs magnesium to absorb and use many nutrients. In fact, without magnesium the body cannot efficiently utilize the fats, protein and carbohydrates that we eat.

It is the prime substance for pain management and is needed for all muscle function and recovery. It is indicated where there is where there is muscle tension, tririlations, cramps, spasms, spastic colon, sciatica, convulsions, pain, restless/aching legs, neck, shoulder and back tension and headaches/migraines (It is a muscle relaxant - Nature’s Voltarin). It is important to maintain the pH of the blood.

Magnesium is needed to catalyze enzyme production and digestion as well as mitochondrial activity. In other words, it is needed for cell communications and energy (ATP) release and to convert glucose to energy. It is therefore very important to assist chronic fatigue. It is also important for calcium and zinc absorption (bone health, osteoporosis) and to break down calcifications, such as spurs, atherosclerosis (blocked arteries), bladder gravel, kidney and gall stones and frozen shoulder etc). It is needed for the eyes, especially with eye floaters, cataracts, dry or burning eyes, macular degeneration, glaucoma (pressure on the eye), for the retina and optic nerves and eyesight generally. Magnesium is vital to make the happy destress hormone – serotonin.

It is also indicated for conditions such as multiple sclerosis, tics and Tourette’s, epilepsy, high cholesterol (for fat metabolism), blood sugar balance and PMT (premenstrual tension), fibromyalgia, heart beat (such as fibrillation, arrhythmias and palpitations), to prevent heart attacks and high blood pressure, for constipation or diarrhea (IBS), bladder muscle control, cancerous growths, throat constriction, and asthma. Also where there is low serotonin (causing stress and depression) which is then converted to melatonin (needed for deep sleep and to refresh the cells). It is important for balancing cholesterol LDL and HDL in the body and helps to detox the liver and balance histamine release and therefore help allergies.

Magnesium blocks calcium channel uptake (to prevent heart attacks), inhibits blood clots, thins blood, relaxes blood vessels and transmits nerve impulses, so important for the heart beat and to prevent hypertension.

A shortage may also show with cramping, sore or burning mouth or feet (or reduced feeling in feet), restless legs, anxiety, foggy brain, excess adrenal output (it will block excess cortisol) and acidity (gout, arthritis, etc) where there is body odor or excess sweating, infections, incontinence, foot odor, grinding of teeth, sore jaws, tingling or burning mouth or tongue, eye twitching, restless legs, sleeplessness and fatigue. Low magnesium levels may lead to improper functioning of the sphincter that prevents acid from escaping causing acid reflux.

 

MAGNESIUM SUPPLEMENTS AND DOSAGE:

Although needed for calcium absorption, if it is to be used for therapeutic causes, it must be taken away from other Calcium/magnesium supplements.

Types of Magnesium:

1 Magnesium Citrate Naturally found in citrus fruit, used to treat constipation for stool softening, migraines, pain management. Normally short term. This kind of magnesium possesses a solid bioavailability and is quickly absorbed during the digestion. It is easily found in many food products and it can be a great source of magnesium.

2 Magnesium Aspartate for Fatigue and Muscle Sensitivity,
Magnesium Aspartate neutralizes fatigues, ATP energy production and keeps the muscles in shape. Magnesium and aspartic acid play a key role in giving out cellular energy.

3 Magnesium Glycinate is highly absorbent and used for for sleep, relaxation, inflammation, PMS, anxiety, depression, stress, focus. This is an amino acid that is quite familiar among people. It does not act as a laxative due to the glycine content but it acts in a very calming manner.

4 Magnesium Malate occurs naturally in fruit and wine; well absorbed by the digestive tract and can help raise mag levels; recommended for fibromyalgia, chronic fatigue, Muscle Pain/stiffness & Tender Points, ATP (energy).

This mixture is used and studied mostly for fibromyalgia. It enables ATP production and gives the cells energy. Also, some studies support the claim that the combination annihilates muscle pain and tender soreness in fibromyalgia patients. It can help increase stomach acid.

5 Magnesium Orotate helps keep DNA healthy; may promote heart health, boost physical performance, and promote energy. Used for Heart failure, Angina, Exercise and cholesterol
The good thing about this type is that orotates enter the cell membranes and provide great dosage of magnesium even to the deepest layers of the cells. It is formed by magnesium combined with orotic acid. It is easily absorbed and does not have strong laxative effects. Magnesium Orotate promotes a healthy heart, and blood vessels, improves energy production, and is widely used by athletes. (6) Is excellent for aiding in muscle regeneration. Caution: can increase uric acid so only take it in small doses temporarily.

Orotates are also engaged in the formation of RNA and DNA and are known to improve their structure. This combination is also favorable for preventing heart failure, angina other diseases.

6 Magnesium Taurate for Cardiovascular, Insulin Sensitivity, Calming
This magnesium type regulates the blood sugar and blood easily absorbed; may increase mag concentrations in brain cells and may help with mood and age-related memory loss pressure, is calming and relaxes the nerve cells and improves the heart muscle performance, while preventing blood clots.

7 Magnesium-L Threonate easily absorbed; may increase mag concentrations in brain cells and may help with mood and age-related memory loss and epilepsy, helps concentrate magnesium in the brain and can improve cognition, memory, strokes, migraines, mood ADD/ADHD, autism. 
The brain gets greatly affected by this type of magnesium, which improves its function and memory as well. This form of magnesium has recently been studied to improve memory and brain function and prevention of migraines.

8 Magnesium Chloride
It is formed from magnesium and chlorine (not the same as what’s in a chlorine pool). It can be found in liquid form and is helpful to use in a nebulizer. It is well absorbed by the skin and digestive tract; often used in lotions and ointments; excellent to soothe sore muscles; gently boosts magnesium levels

This form is helpful for the reduction of histamines, improved allergies, reduction in MCAS, improvement of inflammation, and aids in detoxification and healthy skin. It can be applied topically in oil form to reduce muscle soreness.
In a trial study, it was concluded that this type of magnesium benefits both short-term and long-term memory, and gives a strong boost results by 15% for short-term memory and 54% for long-term memory.

9 Magnesium Gluconate for relaxation, reducing stress, improves mood and energy, as well as better sleep. This magnesium is combined with gluconic acid which is a non-toxic organic acid. It is absorbable but contains less magnesium per gram than citrate. Caution: use away from medications.

10. Magnesium Hydroxide. Heartburn. This is magnesium combined with hydroxide. It is also known as milk of magnesia and has an antacid effect. It reduces stomach acid (not always a good thing). This is not necessarily used to increase magnesium levels in the body to prevent deficiency and is poorly absorbed.

11 Magnesium Lactate used as a food preservative and flavoring agent; gentle on your digestive tract and may benefit those who don’t tolerate other forms; may help with stress and anxiety, nervousness. It is formed from magnesium bound with lactic acid. It is easily absorbed and gentler on the digestive system. Caution: don’t take it long term as it can cause lactic acid build-up.

12 Magnesium Oxide/Peroxide. poorly absorbed by the intestinal tract and not the best to treat deficiencies; best for heartburn and indigestion relief, kidney stones and constipation

It’s made by burning pure magnesium with oxygen making it bond to oxygen. It contains a high amount of magnesium and, even though poorly absorbed, it can help with deficiency. Caution:  It can lower essential stomach acid (HCI). Use only in short term Oxide/peroxide for oxygenation, heartburn, muscle relaxation, and constipation

13. Magnesium chelate for good absorption, bone density. Chelate – This is not a type of magnesium by itself. Instead, it refers to a group of chelated types of magnesium. That is magnesium that is bound to a carrier by two or more points. Chelated magnesium are: ascorbate, carbonate, citrate, fumarate, gluconate, lactate, malate, orotate, aspartate, glycinate, taurate, and l-threonate. Non-chelated forms of magnesium are magnesium chloride and magnesium oxide.

14. Magnesium Sulphate - commonly known as Epsom salts; best used in a bath to soothe sore muscles & relieve stress; not the best oral form of magnesiumDosage: Take 400mg 2 to 4 times a day depending on the severity of symptoms. Reduce when symptoms lesson to 1-2, but take for at least 3 months to correct a deficiency. Magnesium is relatively safe in high doses without side effects with almost no side effects.

FOUND IN FOLLOWING FOODS: Highest to lowest:

Raw (highest in organic) oysters, spinach and leafy dark greens (dark green leafy, dark lettuce, rocket, raw spinach, watercress, green herbs, bok choi, sprouted beans and seeds, alfalfa, dandelion leaves, parsley, nasturtium leaves, all raw, endive and chicory, radishes, cilantro, sage, spearmint, sesame seeds, chives, bananas, kale, Barley/Wheat grasses, Spirulina, blue-green Algae (Green Food powders), Quinoa, Almonds, buckwheat, cashews, wheat bran, wholegrains, organic dark chocolate, organic soybeans, wheatgerm, peanuts, baked beans, beet greens, halibut, lima and black beans, black eyed peas, brown rice, chickpeas, artichokes, raisons, avos, sprouted almonds/pumpkin seeds, bananas, sprouted oats and barley. Also found in Epsom Salts (in bath).

DEPLETED by heat (cooking), processing, sugar, alcohol, sweating, strenuous sports, blood sugar imbalance, acidity, coffee and emotional trauma or stress. Medical treatments that cause excessive loss of magnesium include many cancer drugs (such as Cisplatinum and Chemotherapy), Corticosteroids (asthma and RA), Digoxin (heart), Diuretics, Glucocorticord therapy (inflammation), Anti-inflammatories, pain killers, Radiation exposure, Sodium Fluoride, Thyroid medication and calcium when used without magnesium.

 

Compiled by: Janet Nagel

www.1life1health.com

Email: Janet.1life1health@gmail.com

Wellness Counsellor using Live Blood Analysis, Online BodySonic MRA biofeedback testing, Herbal Medicines, Nutrition and Lifestyle Management.