Benefits of Magnesium. Danik Legault, ND.A.
Magnesium is present in all body cells and is responsible for more than 300 enzymatic and biochemical reactions, including energy synthesis. It is essential for maintaining normal bone density, cardiac rhythmicity, pulmonary function and blood glucose regulation.
It is very difficult to detect magnesium deficiency. Unfortunately, even blood tests are not a reliable way to check the level of magnesium in body since only 1% of the magnesium in body is distributed in blood. This is why these tests are often inaccurate and fail to detect magnesium deficiency. However, this does not mean that there is no deficiency at the cellular level.
Dr. Norman Shealy, a well-known neurosurgeon in United States, said “Every known illness is associated with a magnesium deficiency”. In Canada and United States, study shows that approximately 60% to 70% people do not consume the minimum daily requirement for magnesium (RDA = Recommended Daily Allowance). Many experts agree that the RDA is too low for most nutrients and if a dose that’s actually close to what’s optimal is recommended, more than 85% of population will be considered as deficient.
Since dairy consumption is high and vegetable consumption is insufficient, the ratio of calcium to magnesium is often unbalanced in most people. Ideally it should be close to 1: 1 but for most people, this ratio is more than 5: 1 and is even seen going up to 15: 1 in some cases. This ratio is important and it is unbalanced more due to lack of magnesium than due to excess intake of calcium. An unbalanced ratio is a key contributor to conditions such as migraines, ADD / ADHD, autism, fibromyalgia, anxiety, asthma, MVP (mitral valve prolapse) and allergies among others.
Without a sufficient dose of magnesium, body struggles to efficiently utilize proteins, enzymes and some antioxidants like vitamin C and vitamin E. Magnesium is also important for detoxification and methylation. Thus, as our environment is becoming increasingly more toxic, our need for magnesium is increasing. Stress also increases body’s need for magnesium. However, our intake has decreased due to factors such as poor yielding soil that’s exposed to use of pesticides, herbicides, etc.
Here are 6 major benefits of magnesium:
1. Magnesium supports your cognitive functions
Magnesium is vital for proper functioning of hippocampus, the part of the brain that retains long-term memories. Prefrontal cortex is also associated with memory, however, short term memory in this case and it depends on magnesium for its proper functioning. Magnesium strengthens synapses which are gaps between neurons.
People with Alzheimer’s disease are mostly seen to have magnesium deficiency. When magnesium levels are replenished, the disease can be controlled. Some researchers even propose that the development of this disease can be reversed with the help of magnesium therapy.
2.Magnesium regulates your mood and stress
Magnesium nourishes and protects nervous system and in this way, it helps regulate the response to stress and also our mood. Magnesium deficiencies are seen with almost all cognitive conditions such as anxiety, depression, bipolar disorders, memory problems, migraines, irritability, confusion, hyperactivity, postpartum depression, insomnia and even drug & alcohol abuse.
Magnesium is considered to be an anti-stress mineral. It stimulates serotonin production which boosts our mood or our joie de vivre. Many studies show that daily intake of 300 mg magnesium is effective at treating the symptoms of depression after just one week.
Magnesium relaxes nerves, relieves muscle tension and is necessary for healthy nerve responses. Unhealthy nerve responses in hippocampus can cause symptoms of fear and anxiety, which is why magnesium is essential if you suffer from anxiety.
3. Magnesium helps prevent insomnia
Like I said before, magnesium stimulates serotonin production. It is this same serotonin that helps melatonin production which in turn helps reduce cortisol and induces a recuperative sleep. For good sleep, it is also important to have a good balance between glutamate and GABA. Magnesium promotes neurotransmitter GABA which helps us relax.
4.Magnesium balances your sugar levels
Magnesium deficiency impairs the secretion of insulin, which is the hormone that transports glucose into cells to be used as energy. When our body is unable to utilize glucose efficiently, we say that there is insulin resistance. In these cases, there is increased concentration of glucose in kidneys, causing more frequent urination than normal. This is also often accompanied by fatigue, weight gain or difficulty in losing weight.
If magnesium helps metabolize sugar, then it makes sense to think that it’s good for type 2 diabetic patients. This, in fact, is now well established scientifically.
5. Magnesium improves your bone density and strengthens your joints
Up to 60% of magnesium is concentrated in bones. This means we can safely conclude that calcium is not the only mineral that’s critical for bone strength. Like I said above, magnesium must be in right balance with calcium. When magnesium is pulled from the bones resulting from cellular magnesium deficiency, it leads to calcification of bones and joints. These problems also lead to osteoporosis.
In fact, for good bone density, certain hormones such as estrogen and progesterone play a major role. Bones do not just need collagen, calcium and magnesium but also boron, manganese and many other minerals. Even then, many doctors today prescribe only calcium which can aggravate the imbalance between calcium and magnesium. Bones are a living tissue and are much more than just calcium. If I had to choose one mineral for bones, it would rather be magnesium than calcium.
6. Magnesium is good for your cardiovascular health
A small daily intake of 250 mg magnesium is able to reduce the risk of coronary heart disease. Magnesium helps maintain a balance of fluids between intracellular and extracellular environments, which keeps blood pressure and cardiovascular health in check.
When we talk about having a good level of magnesium, it's not just about increasing the intake, being able to absorb it well is also important. It is important to understand that the more your body is under stress or the harder is your workout or training, the higher is your magnesium requirement because mental and physical stress uses a lot of magnesium. Your body also needs good stomach acid to effectively absorb certain minerals including magnesium. Chronic stress hinders your body’s ability to digest. Also, hydrochloric acid tends to diminish with age and with it diminishes our ability to absorb minerals and proteins. People suffering from Crohn's disease, celiac disease or irritable bowel syndrome are less able to absorb nutrients. On the same lines, alcohol abuse damages intestinal mucosa and interferes with absorption of magnesium.
Magnesium-rich foods:
Magnesium is the central ion in chlorophyll, the green pigment of plants. So, all that’s green is a good source of magnesium. Here are the 10 best sources of magnesium:
1. Swiss Chard
2. Spinach (and other green leafy vegetables)
3. Pumpkin seeds, sesame seeds and also some nuts such as Brazil nuts, almonds, cashew nuts and pine nuts
4. Mackerel
5. Beans (white, black and green)
6. Raw cocoa
7. Avocado
8. Fig
9. Banana
10. Yogurt, kefir
Supplements: Here are my 3 favorite magnesium supplements:
Magnesium glycinate
Glycine is an amino acid that calms nervous system and thus can be perfectly combined with magnesium. Unlike other supplements, it absorbs very well and does not have a laxative effect. Magnesium glycinate has excellent affinity for targeting muscle tissues so it’s ideal for athletes as well as people suffering from chronic pain, stress, anxiety and depression.
Magnesium malate
Magnesium malate is another excellent combination. Since malate is used in the cellular energy cycle, it can improve the production of ATP (energy). Studies have shown that it can also cure muscle pain, tender joints and fibromyalgia.
Magnesium L-Threonate
It is particularly helpful for brain since it has the ability to cross the blood-brain barrier. It is excellent for improving memory and cognitive function. It is excellent for people suffering from concussions. It is relaxing for most people if not all and can be helpful if taken before going to bed.
Long live magnesium!
Danik Legault, ND.A.
References:
http://www.afibbers.org/magnesium.html
http://www.greenmedinfo.com/blog/magnesium-deficiency-symptoms-and-diagnosis
https://www.ncbi.nlm.nih.gov/pubmed/15930481
https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
http://drsircus.com/cardiology/calcium-magnesium-balance/
http://drcarolyndean.com/magnesium_miracle/
https://www.ncbi.nlm.nih.gov/pubmed/20152124
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4172865/
https://www.ncbi.nlm.nih.gov/pubmed/22016520
https://www.ncbi.nlm.nih.gov/pubmed/16542786
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