EveryBody Needs Magnesium!
Only 30% of Americans Get Enough Magnesium. How About You?
• Why Is Magnesium Essential?
• What Are Its Effects On Our Health?
• How Much Magnesium Do We Need?
• Why Do We Need Magnesium Supplements?
Is Magnesium The Next Vitamin D3? It Should Be. Look Inside….
TOPIC: MAGNESIUM
Need more energy? Probably you’re not getting enough magnesium. Inadequate magnesium interferes with energy metabolism. A USDA study has shown a link between decreased magnesium and the need for increased oxygen during exercise. Lukaski and Nielsen, et al, found that people with low magnesium levels used more energy during moderate activity, causing them to tire more quickly than those with adequate levels.
EveryBody Needs Magnesium!
But 70% of American bodies are not getting enough! Vital to energy production and involved in some 300 different enzyme systems, magnesium protects against a host of degenerative diseases. These are cardiovascular problems, diabetes, cancer, women’s health concerns, and others such as asthma and fibromyalgia.
Long overshadowed by calcium, magnesium actually regulates the absorption of calcium and reinforces the integrity of bones and teeth. It activates the B vitamins; plays a role in protein synthesis; and is required for the proper transmission of nerve impulses. This directly affects muscle function, especially our hearts.
Insufficient magnesium accelerates aging while adequate amounts increase longevity. As we learn in this issue, magnesium supplements are the only way to ensure healthy magnesium levels. Luckily, supplements are inexpensive and readily available.
Affairs Of The Heart
Studies show people suffering from heart attack have up to 42 percent less magnesium in their heart muscles than people of the same age dying from other causes. Some researchers believe that low magnesium levels are a major cause of heart attacks. In fact, intravenous magnesium therapy is a standard treatment for heart attack in many parts of the world.
Magnesium can:
• Improve energy production in the heart.
• Dilate the arteries, bringing more oxygen and other nutrients to the heart.
• Improve blood flow.
• Regulate heartbeat.
• Strengthen heart muscle contraction.
• Inhibit sticky blood.
The last item, sticky blood (platelet aggregation), is a risk factor for both heart disease and stroke. Sticky platelets promote the formation of plaque and increase the risk of clot formation. Clots can block small arteries, causing a heart attack or, if in the brain, a stroke.
When the blood vessels of the brain spasm, the result can be stroke or TIA. 1
Vascular spasm is the result of low magnesium levels. Not only does sufficient magnesium have a healthy effect on the blood vessels, its ability to inhibit “sticky” blood reduces the possibility of clot-related events.
Magnesium also keeps blood lipids at normal levels. The lipids are triglycerides (fat carried in the blood) and cholesterol. Studies have shown that magnesium can reduce total cholesterol while raising HDL. (High density lipoprotein is “good” cholesterol.)
High blood pressure (HBP) is another risk factor for heart disease. At least ten independent clinical studies show that patients with high blood pressure (hypertension) exhibit low levels of magnesium. On the average, patients with longterm HBP have at least a 15 percent deficit in total magnesium.
Inversely, there is a strong link between high magnesium intake and healthy low blood pressure. Researchers involved in the classic Honolulu Heart Study examined 61 different dietary factors among the nearly 4000 men who participated. Men who ingested 330-1429 mg of magnesium per day had the lowest blood pressure.
Other dysfunctions of the heart helped by magnesium are angina and intermittent claudication, cardiomyopathy, congestive heart failure, and mitral valve prolapse.
Angina
Angina (angina pectoris) is defined as a strangling pain in the center of the chest due to diminished blood flow to the heart. Much like angina, intermittent claudication, which occurs in the leg when walking, is also caused by a lack of oxygen.
Arrhythmia
Arrhythmia is an irregular heart beat. The body needs magnesium to use potassium. Both of these minerals are electrolytes used for muscle firing. The condition occurs when either or both of these minerals is lacking.
Cardiomyopathy
Cardiomyopathy is any disease of the heart that causes a reduction in the force of heart contractions. Magnesium strengthens heart muscle contractions.
Congestive Heart Failure
Congestive heart failure (CHF) is a decrease in the heart’s ability to pump blood effectively. Usually the result of chronic high blood pressure, it can also reflect a heart valve problem or cardiomyopathy (above). Adequate magnesium addresses this condition.
Mitral Valve Prolapse
Mitral valve prolapse (MVP) is the most common heart valve abnormality. Here, the mitral valve does not close properly. MVP occurs in up to 20 percent of the population, and is more commonly found in women than men. Since symptoms usually do not occur until adolescence or even adulthood, it can go undetected for years. MVP produces a heart murmur which can be heard with a stethoscope. Studies show that 85 percent of MVP patients have chronic magnesium deficiency.
Affairs Of The Heart
Footnote
1 TIA, a transient ischemic attack, is a stroke that lasts only a few minutes. It occurs when the blood supply to part of the brain is briefly interrupted. Symptoms, which usually occur suddenly, are similar to those of stroke but do not last as long. Most disappear within an hour, but may persist for up to 24 hours.
Beyond A Healthy Heart
Diabetes, bone health, several women’s problems, and a number of other specific conditions can be improved by the addition of magnesium to the diet.
Diabetes
Magnesium plays an important role in the secretion and action of insulin. Blood sugar levels cannot be controlled without sufficient insulin. This means that not only people suffering from diabetes but those with hypoglycemia need to be sure they are getting adequate magnesium. In addition, magnesium protects against the complications of diabetes, including retinopathy and heart disease.2
Persons with diabetes are commonly low in magnesium. Worse, prescription insulin increases magnesium excretion. Michael T. Murray, well-known naturopathic physician and author, has said that those with diabetes need twice the recommended daily amount of magnesium.
Further, in the few studies published on this topic, the addition of magnesium has improved control of both insulin-dependent and non-insulin dependent diabetes.
Considering that diabetes is frequently associated with high blood pressure, bad cholesterol profiles, and heart disease, the need for extra magnesium becomes obvious.
Beyond A Healthy Heart
Footnote
2 Retinopathy is the deterioration of the retina from chronic exposure to high blood sugar levels. If untreated, it can lead to blindness.
Bone Health
As discussed recently in “Down To The Bone”, about 70% of Americans are not getting the nutrients they need to build strong bones.
Previously, it was assumed that few persons other than post-menopausal women were at risk for osteoporosis. Instead, we are headed for an osteoporosis epidemic. One of the reasons is inadequate magnesium.
The 3 most important bone building nutrients are magnesium, calcium, and vitamin D.3
Few people realize that magnesium is as important as calcium and vitamin D3 in the building of strong bones. Further, a deficiency not only stops bone growth but increases bone breakdown and bone fragility.
Magnesium activates vitamin D so that calcium can be absorbed. Several recent studies show magnesium levels (not calcium) to be a key predictor of bone density.
Nearly 4000 older men and women participated in the in the 8-year Osteoarthritis Initiative.
Those men and women getting the most magnesium had fewer bone fractures compared with those getting the least. Among men (488 mg/d), there were 53% fewer fractures; among women (450 mg/d), there were 64% fewer.
Magnesium & Bone Health
Footnote
3 See Nutrition News, “Down To the Bone” for a complete discussion of building and maintaining strong bones for life.
Magnesium & Female Problems
Several problems related to a woman’s reproductive system can be improved by raising magnesium levels. These are PMS, cramping, and certain complications of pregnancy.
PMS (premenstrual syndrome) is a common “female problem”. Significantly lower magnesium levels have been found among those experiencing the problem. Symptoms include emotional instability, nervousness, and a lower premenstrual pain threshold.
Because these symptoms mimic those of magnesium deficiency, the need for additional magnesium is strongly indicated.
Women with PMS given 360 mg of magnesium three times daily from mid-cycle to the onset of flow showed significant relief of mood fluctuations and depression on a menstrual distress questionnaire.
Concerning cramping: According to the University of Maryland Medical Center, increasing magnesium is one effective way of treating menstrual cramps. This also works for other types of menstrual-related pain, including headaches and nausea.4
Pregnancy data infers that magnesium supplementation may reduce the complications of pregnancy and improve the health of the newborn.
The need for this mineral increases during pregnancy from 300 mg to 450 mg per day. Deficiency is linked to preeclampsia, preterm delivery, and fetal growth retardation.5
However, when pregnant women take magnesium supplements, there is a significant decrease in these complications.
Magnesium & Female Problems
Footnote
4 The muscle contractions (tremors) and hallucinations suffered during alcohol withdrawal are thought to be caused by magnesium deficiency.
5 Preeclampsia is a serious condition of pregnancy with elevated blood pressure, fluid retention, and loss of protein in the urine.
Magnesium Miscellany
There are a variety of other ailments which can be helped with increased magnesium. Here we take a brief look at them.
Asthma
Asthma: Because magnesium promotes relaxation of the bronchial smooth muscles, airways open and breathing is easier. Intravenous magnesium is a proven and accepted measure to halt acute asthma attacks.
Fatigue
Fatigue: Murray reports that inadequate magnesium can result in chronic fatigue and even symptoms mimicking chronic fatigue syndrome.
Clinical trials in the 1960s used oral magnesium with potassium for chronic fatigue. (Use the aspartate form, one gram of each mineral daily.) Between 75 and 91 percent of the nearly 3000 patients reported relief from fatigue. Only 9-26 percent of the placebo patients had a like response. Although treatment lasted 4-6 weeks, benefits were usually noted after only 4-5 days.
Fibromyalgia
Fibromyalgia: This is a hellish disorder which includes generalized aches, pains, stiffness, “trigger points” on the muscles which are very tender to the touch, generalized fatigue, chronic headache, and sleep disturbances.
A daily supplement of 300-600 mg of magnesium (as magnesium malate) has been shown to bring great relief from pain, as it decreased the number of trigger points and reduced their intensity.
Glaucoma
Glaucoma: Magnesium improves the peripheral circulation to the eye and has a beneficial effect on the visual field in glaucoma patients.
Hearing Loss
Hearing loss: Sufficient magnesium can be effective in protecting against noise-induced hearing loss.
Kidney Stones
Kidney stones: Magnesium citrate taken with vitamin B6 is useful in both the prevention and healing of kidney stones. This condition is an example of calcium on the loose in the body. However, magnesium increases the solubility of calcium in the urine, preventing the formation and recurrence of kidney stones.6
Migrane
Migraine and tension headaches: A key function of magnesium is the maintenance of blood vessel integrity. Murray reports reduced levels of magnesium in the serum, saliva, and red blood cells of migraine sufferers, indicating a need for the mineral.
Magnesium Miscellany
Footnote
6 As those who’ve had them will tell you, you don’t want kidney stones the first time, much less have them recur.
Magnesium Supplements A Must!
Magnesium is not made by plants. Rather, plants take what they can from the soil and water where they grow. If the plant environment is not rich in magnesium, neither is the plant.
Although whole foods deliver other riches like fiber and polyphenols, it is questionable whether they will consistently deliver the amount of magnesium we need. Because of the importance of this mineral to our health and well being, our best bet is to take magnesium supplements.
The questions then become: How much? What kind? In general, the Food and Nutrition Board recommends a little over 300 mg for women and 400 mg for men.
However, we agree with the late Dr. Mildred Seelig, a reknowned magnesium researcher. Selig suggested intake based on weight. Calculate 6 mg/2.2 pounds of body weight. This translates to 300 mg for 110 pound person, 420 for 154 pound person, and 540 for a 200 pound person.
Remember, magnesium is essential to the body’s production of energy (the ATP or Krebs cycle). For this reason, Dr. Murray insists on the use of supplements in which the magnesium is bound to ATP cycle intermediates.
These forms are magnesium citrate, malate, aspartate, fumerate, and succinate.7 (He prefers a balanced mineral formula to isolated chelates.) Use a magnesium supplement alone in cases of angina, congestive heart failure, migraines, and recurrent kidney stones.
In general, 6 weeks are needed to achieve significant elevations in tissue magnesium concentrations. Vitamin B6 works with magnesium so be sure you are taking a multiple vitamin-mineral or B complex supplement.
Magnesium Supplements A Must!
Footnote
7 Magnesium citrate is the form recommended by The Office of Dietary Supplements of the NIH.
Cancer In The News
The tragic death of Aretha Franklin, one America’s best loved singers, has put pancreatic cancer in the news. Pancreatic
cancer is directly linked to insufficient magnesium levels!
A recent issue of Life Extension Magazine was devoted to this topic. They drew attention to statistics showing a 76%
increased risk of pancreatic cancer incidence among people who are not ingesting enough magnesium.
On the other hand, a landmark study showed significantly lower pancreatic cancer risk among those whose magnesium
intake is greater or equal to government recommendations.
The participants were meeting their needs mainly through magnesium supplementation. Incidentally, 80% of pancreatic cancer patients also have
type 2 diabetes or glucose intolerance at the time of their diagnosis.
Remember, sufficient magnesium has a positive effect on insulin uptake and glucose tolerance. Each year, there are 40,000 deaths from pancreatic cancer
in the US
Siri Says: EveryBody Needs Magnesium!
Siri Says:
The most important info I learned researching this issue is the importance of supplements over food to ensure magnesium uptake. I have long been perplexed as to how I could possibly have osteoporosis. Perhaps it is from depending on whole grains, greens, and almonds for my magnesium.
If magnesium supplements give you “the runs”, start low and build up over time. Meanwhile, two forms that don’t have this effect are
1) the homeopathic cell salt MagPhos (Magnesium Phosphate) and
2) magnesium oil. MagPhos is known for its action on the motor nerves and muscle tissues. I have used it in Pilates and yoga classes where it brings instantaneous relief from muscle cramping. Use magnesium oil at home or work, rubbing it directly on trouble spots.
FYI: People with severe heart disease or kidney disease should only take magnesium (or potassium) under their doctor’s supervision.
