What is Magnesium- the history-
Magnesium is a mineral that is a vital regulator of basic
health. Magnesium is a macro-mineral and is needed by the body in large
amounts. Magnesium is the second most abundant element inside human cells and
the fourth most abundant positively charged ion in the human body. In nature,
magnesium can be found in many different forms, bonded with other atoms, such
as: Magnesium chloride, found naturally in the sea, Magnesite, the insoluble
rock salt also known as magnesium carbonate, and in plant matter the central
element in chlorophyll. Unstable in its pure state, magnesium typically forms a
white coating of magnesium oxide. In nature, most of its compounds appear as
white crystals. Approximately 320,000 tons of magnesium are extracted every
year for commercial use. Magnesium is
commonly extracted from seawater, where it is the third most common component.
Magnesium was first discovered outside of the Greek city of
Magnesia. In 1808, Sire Humphrey Davy first isolated several of the alkaline
earth metals, naming them after their oxides as barium, strontium, calcium, and
magnium. Davy derived the term “magnium”
from the common name for magnesium oxide: magnesia. Eventually the term
magnesium replaced the term magnium. Magnesium was
used as a curative as early as ancient times, in the form of laxatives and
Epsom salts.
What is the role of magnesium in our health?
Magnesium is found throughout your body and every cell in
your body contains this mineral and needs it to function. 60% of the magnesium
in your body is in bone, while the rest is in muscles, soft tissues, and
fluids, including blood. https://pubmed.ncbi.nlm.nih.gov/26404370/ It
act as a cofactor or helper molecule in the biochemical reactions performed by
enzymes. It’s involved in more than 600 reactions in your body, including
-Energy creation: converting food into energy
-Protein formation: creating new proteins from amino acids
-Gene maintenance: helping create and repair DNA and RNA
-Muscle movements: aiding in muscle contraction and
relaxation- by playing a role in the active transport of calcium and potassium
ions across cell membranes. This process is important to nerve impulse
conduction, muscle contraction, and normal heart rhythm.
-Nervous system regulation: regulating neurotransmitters,
which send messages throughout your brain and nervous system
--Many studies are looking at the role of magnesium in those
with high blood pressure, heart disease, type 2 diabetes and people who suffer
with migraines. Several population-based studies have found positive
associations between magnesium intake and bone mineral density in both men and
women. Other research has found that women with osteoporosis have lower serum
magnesium levels than women who do not have osteoporosis or osteopenia (The
medical condition of having low bone density, but not low enough to be
considered osteoporosis). These and other findings indicate that magnesium
deficiency might be a risk factor for osteoporosis. https://pubmed.ncbi.nlm.nih.gov/19968914/
-Magnesium supplements are often used as a natural remedy
for sleep issues such as insomnia. This is because magnesium regulates several
neurotransmitters involved in sleep, such as gamma aminobutyric acid. One
review in older adults with insomnia found that magnesium supplements lowered
the amount of time it took people to fall asleep by an average of 17 . https://pubmed.ncbi.nlm.nih.gov/33865376/ study
in nearly 4,000 adults linked increased intake of this mineral to improvements
in sleep quality and duration. https://pubmed.ncbi.nlm.nih.gov/34883514/ Furthermore, another study associated higher
magnesium intake in women with a reduced likelihood of falling asleep during
the daytime.
- There are so many more benefits but I must move on!
What do I need daily?
The US RDA for magnesium in adults:
Male Female Preg lactating
9–13 years 240
mg 240 mg
14–18 years 410
mg 360 mg
19–30 years 400
mg 310
mg 350 mg 310 mg
31–50 years 420
mg 320 mg 360 mg
320 mg
51+ years 420
mg 320 mg
Approximately 50%- 75% of U.S. adults get less than the
recommended daily amount of magnesium. We need to focus on improving our diets
to meet our magnesium need daily.
Where do we get magnesium?
Food sources:
Magnesium is widely distributed in plant and animal foods
and in beverages. Green leafy vegetables, such as spinach, legumes, nuts,
seeds, and whole grains, are good sources. Foods containing dietary fiber
provide magnesium. Magnesium is also added to some breakfast cereals and other
fortified foods. When grains are refined it removes the nutrient-rich germ and
bran, lowering the magnesium content substantially. Whole grains are always
best! Avoid white and wheat breads all together! Tap, mineral, and bottled
waters can also be sources of magnesium The amount of magnesium in water varies
by source and brand (ranging from 1 mg/L to more than 120 mg/L). Check your
labels but from my research, it is hard to find.
Specific great food sources: Pumpkin seeds, roasted, 1-ounce 156mg 37%
DV, Almonds, dry roasted, 1-ounce (23) 80mg 19% DV, Spinach, boiled, ½ cup 78mg 19%
dv, Cashews, dry roasted, 1-ounce (16-18) 74mg 18% DV,
Peanuts, oil roasted, ¼ cup 63mg 15% dV, Peanut
butter, smooth, 2 tablespoons 49mg 12%DV, Potato, baked with skin, 3.5 ounces 43mg 10%
DV, Rice, brown, cooked, ½ cup 42mg 10%DV
You can see it is very easy to get your requirements daily
but you have to incorporate, whole grains, nuts and leafy greens!
Dietary supplements
Magnesium supplements are available in a variety of forms,
including magnesium oxide, citrate, and chloride. Absorption of magnesium from
different kinds of magnesium supplements varies. Forms of magnesium that
dissolve well in liquid are more completely absorbed in the gut than less
soluble forms. Studies have found that magnesium in the aspartate, citrate,
lactate, glycinate, orotate, carbonate and chloride forms is absorbed more
completely and is more bioavailable than magnesium oxide and magnesium sulfate.,https://pubmed.ncbi.nlm.nih.gov/11550076/, https://pubmed.ncbi.nlm.nih.gov/2050185/, https://pubmed.ncbi.nlm.nih.gov/2050185/ Check
your supplement label.
Medicines
Magnesium is a primary ingredient in some laxatives.
Phillips’ Milk of Magnesia®, for example, provides 500 mg elemental magnesium
(as magnesium hydroxide) per tablespoon; the directions advise taking up to 4
tablespoons/day for adolescents and adults. (Although such a dose of magnesium
is well above the safe upper level, some of the magnesium is not absorbed
because of the medication’s laxative effect.) Magnesium is also included in
some remedies for heartburn and upset stomach due to acid indigestion.
Extra-strength Rolaids®, for example, provides 55 mg elemental magnesium (as
magnesium hydroxide) per tablet, although Tums® is magnesium free.
Magnesium Deficiency
Low intakes or excessive losses of magnesium due to certain
health conditions, chronic alcoholism or the use of certain medications can
lead to magnesium deficiency. The early
signs of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue,
and weakness. As magnesium deficiency worsens, numbness, tingling, muscle
contractions and cramps, seizures, personality changes, abnormal heart rhythms,
and coronary spasms can occur. Severe magnesium deficiency can result in
hypocalcemia- low serum calcium or hypokalemia -low potassium levels, because
mineral homeostasis is disrupted.
FACTS:
Over three dozen prescription medications interfere with
magnesium absorption and retention in the body, including some antibiotics,
diuretics, allergy and asthma medications, and chemotherapy treatments. Check
with your pharmacist for info on your medications.
Health Risks from Excessive Magnesium
Too much magnesium from food does not pose a health risk in
healthy individuals because the kidneys eliminate excess amounts in the urine.
But, high doses of magnesium from dietary supplements or medications often
result in diarrhea that can be accompanied by nausea and abdominal cramping.
Very large doses of magnesium-containing laxatives and antacids (typically providing
more than 5,000 mg/day magnesium) have been associated with magnesium toxicity
and can be fatal. Always consult your health care provider if you use magnesium
containing laxatives and antacids daily!
Do not supplement if your kidneys don't work well. The kidneys will have trouble clearing magnesium from the body. Taking extra magnesium can cause magnesium to build up to dangerous levels. Key: Don’t take magnesium if you have kidney problems.