Magnesium

WHAT IS MAGNESIUM?

Magnesium is a mineral which is responsible for over 300 enzyme reactions in the body. Magnesium is crucial for nerve transmission, muscle contraction, muscle relaxation, helps keep blood pressure in normal levels, blood coagulation, energy production, cell and bone formation…  Magnesium is also used as antacid and a laxative.

AM I AT RISK OF MAGNESIUM DEFICIENCY?

Research shows that more of 70% of the people need to take magnesium supplements because they do not consume enough magnesium.  So lets see if you are at risk of magnesium deficiency and if you need to take a magnesium supplement as well. This is completely dependent on your lifestyle. 

If you drink carbonated drinks and/or caffeinated drinks you are more likely to have magnesium deficiency. The reason for this is that most of the carbonated drinks contain phosphates which bind with magnesium inside of your digestive system, meaning, the body can not use that magnesium. As for the caffeinated drinks, the caffeine stimulates the kidneys to release extra magnesium, even if the body is already low on magnesium.

Same thing goes for diuretics and alcohol. They make the kidneys increase the excretion of magnesium.

Certain types of medications can reduce the magnesium level in the body. These include heart medications, asthma medication, Proton Pump Inhibitors, birth control pills  …

If you are  under stress, physical or psychological, you may be at risk of magnesium deficiency. The reason for this is that the body needs more magnesium in stressful situations. This causes a vicious cycle, because low magnesium levels amplifies the stress reaction.

If you are taking calcium supplements without magnesium supplements. If magnesium levels in the body are already low, this not only can further decrease the magnesium levels, but it can also cause arterial calcification.

SYMPTOMS OF LOW MAGNESIUM

Although, as we said , magnesium has over 300 functions in the body and it’s a little bit hard to pinpoint whether a symptom comes because of magnesium deficiency, here are some of the most common symptoms to look for:

-         -  Muscle cramps

-        -   Muscle spasms

-        -   Facial tics

-        -   Eye twitches

-        -   Involuntary eye movement

-        -   Difficulty falling asleep

-        -   Difficulty staying asleep

-        -   Anxiety

-        -   Nausea and/or vomiting

-        -   Lethargy

-         -  Inflammation

-         -  Irregular heartbeat

-         -  High blood pressure

-         -  Depression

-         - Mental disorders

-         -  Osteoporosis

-         - Chest pain (angina)

-         -  Migraine

Note: this is an incomplete list of the symptoms. Also, some of these symptoms may have a different cause. So if you are experiencing any of the symptoms please consult your doctor.

HOW MUCH MAGNESIUM DO YOU NEED AND WHERE IS IT FOUND

AGE	MALES	FEMALES
1-3	80	80
4-8	130	130
9-13	240	240
14-18	410	360
19-30	400	310
31+	420	320

Magnesium is found in:

Almonds                              270mg

Chestnuts                            57mg

Hazelnuts                            163mg

Macadamia                         130mg

Pistachio                              121mg

Walnuts                               158mg

Peanuts                                168mg

Pumpkin seeds                    262mg

Dark chocolate                   176mg

Magnesium is also found in green leafy vegetables, beans, peas, soybeans.

Taking too much magnesium may cause nausea and/or diarrhea. People who have diabetes, heart problems, intestinal problems, kidney problems or are taking antibiotics should consult their doctors before taking a magnesium supplement.

TYPES OF MAGNESIUM

There are many types of magnesium.

Magnesium threonate is one of the best forms of magnesium. It improves brain health and memory and may help with some brain related disorders, like depression and anxiety. 

Magnesium orotate is very efficient when dealing with magnesium deficiencies. It is a compound that consists of magnesium and orotic acid. Orotates can penetrate cell membranes and deliver magnesium to the innermost layers of the mitochondria which helps the cells regenerate faster. This makes Magnesium orotate very important for cardiovascular health and for improving athletic performance and recovery. 

Magnesium chloride has a high bioavailability. It supports a healthy nervous system function and also supports the body’s detox system.

Magnesium oxide has a poor bioavailability and that is why magnesium oxide supplements can have more magnesium than other supplements. It is very efficient in dealing with constipation and acid reflux. It can also help with regulating blood pressure.

Magnesium glycinate is made of magnesium and glycine (amino acid). It is easily absorbed by the body and it promotes relaxation.

Magnesium citrate and Magnesium hydroxide are the worse types of magnesium. Although they help with constipation, they are drawing water into the intestines, which can lead to dehydration and mineral imbalances. They can cause nausea, diarrhea and/or loss of appetite