“You can trace every sickness, every disease and every ailment to mineral deficiency.”
Dr Linus Pauling, Twice Nobel Prize Winner
The Role of Magnesium
- Essential for the functioning of hundreds of different enzymes in the body, particularly those that produce, transport, store and utilize energy.
- All our cells need magnesium for growth and development.
- Magnesium sparks the electrical signals that must travel through the miles of nerves in the body.
- It builds healthy bones in conjunction with calcium
and Vit D. - Magnesium supports & regulates normal blood pressure, vascular tone and blood flow.
- Magnesium is involved in the functioning of ALL nerves and muscles.
- Magnesium releases and binds adequate amounts of serotonin in the brain.
Current Levels
- Dietary studies show the average daily magnesium intake is well below the recommended daily allowance, RDA.
- 70% women , 40% men & 80% of teenagers fall short of RDA.
Intake levels are approximately half what they used to be 50 years ago. Why??
It is thought current over-processing of foods, poor soil quality and wide use of artificial fertilizers has substantially reduced all mineral content in food, including magnesium.
- Modern diets do not support current RDA’s and deficiency is wide spread across the globe, leading to related diseases.
- When wheat is processed into white flour 80% of the magnesium is lost.
- Magnesium is leached out of vegetables that are boiled in water, transported long distances or are stored for days on end.
- There is also now quite clear evidence that the current RDA as recommended by government, is set too low.
- Most people need to increase their magnesium levels through diet changes where possible or supplementation.
- Optimum total daily intake should be 300mg.
Deficiency Symptoms
| • General weakness, tiredness & unsteady gait
• Irritability • Confusion • Vertigo • Convulsions • Nervousness • Muscle cramps and tremors • Hyperactive Children |
• Irregular heartbeat
• Palpitations • Low Blood sugar • Insomnia • Migraine |
Benefits of Magnesium
- Fatigue
- Strenuous exercise increases magnesium loss. Deficiency can impair physical performance and exercise capacity.
- Hypoglycemia
- Magnesium keeps insulin under control; without magnesium episodes of low blood sugar can result.
- Asthma
- Magnesium helps to relax the muscles of the bronchioles in the lungs.
- Diabetes
- Magnesium helps insulin transport glucose into the cells. There is very strong evidence that low dietary magnesium intake is associated with risk of Type-2 diabetes.
- Heart Disease
- Like any other muscle the heart needs magnesium.
- Hypertension
- Without magnesium blood vessels spasm and high cholesterol occurs, both of which lead to blood pressure problems.
- Insomnia
- Magnesium helps to regulate melatonin, a hormone essential for normal sleep patterns.
- Nerve Problems
- Magnesium helps to eliminate peripheral nerve problems that can lead to migraine, leg and foot cramps and gastrointestinal cramps.
- Osteoporosis
- Without magnesium, calcium may actually contribute to osteoporosis. Magnesium regulates calcium deposition.
- Hormone Health
- Deficiency in magnesium is undoubtedly a causal factor in many cases of PMT.
- Anti Stress
- Magnesium is required for the adrenal gland. Works alongside other nutrients ( B5, B6, C & Zinc).
- Pain Relief
- Magnesium has been shown to reduce the symptoms of certain pain disorders including fibromyalgia.
- Low stomach acid (reduced by taking antacids for example) can reduce magnesium absorption.
- Alcohol, caffeine, high calcium or phosphates, high fat or sugar intake & stress reduce absorption.
Magnesium Formats
- Oxide – Inorganic form, cheaper but less absorbable
- Chloride – Ditto
- Carbonate – Ditto
- Gluconate – Ditto
- Glycinate – One of the best absorbable forms, great for anxiety, stress & insomnia
- Citrate – Organic format and good absorption – use with caution if stomach is very sensitive to citric acid
- Amino Acid Chelate – Best form to avoid stomach acid depletion
- Oil – in spray format – High Absorption capability. Applied direct to tissue
- Tissue Salts – Easily absorbed in the mouth
Magnesium Sources
- Brown seaweed (e.g. kelp)
- Pumpkin seeds
- Spinach
- Cacao
- Dark chocolate
- Nuts
- Buckwheat
- Whole wheat
- Millet
- Rye
- Brown Rice
- Soybeans
- Avocados
- Sweet corn
- Dried figs
- Dates
- Shrimp
- Green Leaf Veg
- Banana
- Dairy Products