Magnesium

Magnesium

“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
  • Citrate – Organic format and better absorption
  • 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)
  • Nuts
  • Buckwheat
  • Whole wheat
  • Millet
  • Rye
  • Brown Rice
  • Soybeans
  • Avocados
  • Sweet corn
  • Dried figs
  • Dates
  • Shrimp
  • Green Leaf Veg
  • Banana
  • Dairy Products

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