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Magnesium
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The Importance
Of Magnesium
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Magnesium is an essential mineral
for optimal metabolic function.
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Studies have shown the effectiveness of
magnesium in eclampsia and preeclampsia, arrhythmia, asthma and
migraines. Other areas that have shown promising results include lowering
the risk of metabolic syndrome, improving glucose and insulin metabolism,
relieving symptoms of dysmenorrhea, and alleviating leg cramps in women who are
pregnant.
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The use of
magnesium for constipation and dyspepsia are accepted as standard care
despite limited evidence.
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Food sources of magnesium include green leafy
vegetables, nuts, legumes, and whole grains.
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Magnesium is the fourth most abundant
essential mineral in the body. It is distributed approximately one half
in the bone and one half in the muscle and other soft tissues; less than one
percent is in the blood.
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Studies
estimate that 75 percent of Americans do not meet the recommended dietary
allowance of magnesium, which has raised concern about the health effects of
magnesium deficiency.
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Magnesium is required for more than 300 biochemical reactions in the body.
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It is essential for the neurotransmission that
orchestrates mood, cognition, memory, sleep, relaxation and overall emotional
well-being.
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Two thirds of American men and women fail to consume the recommended dietary
intakes of 320 and 420 mg, respectively.
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The neurological mechanisms of this nutrient are diverse and include
interactions with neurotransmitters and receptors.
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Magnesium is a cofactor for the synthesis of
dopamine and serotonin,
neurotransmitters that maintain healthy mood, behavior, appetite, cognitive
function, sleep patterns and stress responses.
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Magnesium
levels in the body are not easy to measure because only 1% of the body’s stores
circulate in the bloodstream, and serum values do not reflect tissue levels.
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Mental health is contingent on healthy management of daily stress. The relationship between stress and magnesium is reciprocal—while this
nutrient maintains healthy responses to life’s daily adversities, stress itself
affects the body’s retention of magnesium. Everyday stress can
activate the hypothalamic-pituitary-adrenal (HPA) axis, stimulating the release
of cortisol. By acting at both the pituitary and adrenal levels, magnesium helps
to maintain homeostasis of the entire axis.
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How To Do a Magnesium Flush -
Magnesium Flush Directions:
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Over a 3 day period, you give 200 mg Magnesium citrate (not
carbonate) supplement
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Day 1: Give Magnesium citrate
every 2 hours, until a bowel movement or loose stool occurs.
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Add up how many doses it took to induce the
stool as milligrams.
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Day 2:
The next day you repeat.
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On this next day, it may take less
magnesium to induce the stool.
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Add up the total magnesium for this day.
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Day 3: On the third day you repeat again.
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Add up day 1 + day 2 + day then
subtract 200 mg and divide by 3.
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This is your RDA (recommended daily
dose) for that body, this year, to maintain good stools.
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Take this amount daily divided doses
ongoing.
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Reduce by 200 mg on any day if stool too
mushy or loose.
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Make sure to have adequate fiber,
adequate water consumption (1/2 your weight in ounces of water per day)
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Take ½ tsp sea salt on food daily,
spread out.
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This will keep the bowels active, moving
and your body detoxing on a daily basis!
Table
Of The Various Magnesium Supplement Forms and Their Benefits
Table courtesy of Gabrielle Traub,
CCH,
HD (Hon)
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Magnesium Supplement |
Characteristics and Benefits |
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Magnesium glycinate |
A chelated form of magnesium that tends to provide
effective levels of absorption and bioavailability. |
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Magnesium oxide |
A non-chelated form of magnesium bound to an organic
acid or fatty acid. Contains up to 60% elemental magnesium and has
stool-softening properties. |
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Magnesium chloride/Magnesium lactate |
Contains only about 12% elemental magnesium but tends
to have better absorption capabilities than magnesium oxide which
has 5 times the magnesium. |
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Magnesium sulfate/Magnesium hydroxide |
These are typically used as laxatives. Milk of
Magnesia is an example of this type of magnesium. Since magnesium
hydroxide can have up to 42% elemental magnesium, caution is
required here not to take too much. |
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Magnesium carbonate |
This form of magnesium has antacid properties and can
contain from 29-45% elemental magnesium. |
|
Magnesium taurate |
This contains a combination of magnesium and taurine
(an amino acid) that together may provide a calming effect on the
body and mind. |
|
Magnesium citrate |
This is a form of magnesium with citric acid which
has laxative properties. This can contain up to 16% elemental
magnesium. |
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Magnesium threonate |
This newer, emerging type of magnesium supplement has
shown great promise in absorption, as well as potential tissue and
cell membrane penetration. |
Magnesium-Rich Foods
Magnesium rich
foods include
Raw, green organic vegetables, such as spinach, are excellent
choices. Juicing green leafy vegetables can provide an excellent source of
magnesium.
|
Food
(100 grams) |
Magnesium Content (mg) |
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Seaweed,
agar, dried |
770 mg |
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Coriander
leaf (spice), dried |
694 mg |
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Pumpkin
seeds, dried |
535 mg |
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Cocoa, dry
powder, unsweetened |
499 mg |
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Basil,
dried |
422 mg |
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Flaxseed |
392 mg |
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Cumin seed
(spice) |
366 mg |
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Brazil
nuts, dried |
376 mg |
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Parsley,
freeze dried |
372 mg |
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Almond
butter |
303 mg |
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Cashew
nuts, roasted |
273 mg |
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Whey,
sweet, dried |
176 mg |
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Leeks,
freeze dried |
156 mg |
|
Kale,
scotch, raw |
88 mg |
Video on Signs and Symptoms of Magnesium Deficiency
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