What is it?
Magnesium is an essential macro-mineral needed for energy production; formation of bones and cells; nerves signal transmission and muscle relaxation; heart health; blood sugar control.
Function |
How it helps |
---|---|
Bone health |
Bone tissue contains approximately 60% of the magnesium found in the body and is needed to regulate calcium and increase the activity of Vitamin D. |
Muscle health and function | Magnesium is needed for the relaxation phase of muscle function, it also affects muscular function through its influence on neurotransmitters, the chemical messengers of the nervous system. |
Energy | Magnesium is an essential coenzyme within many enzyme systems, it is involved in hundreds of catalytic reactions within the body and is particularly critical to energy production. |
Cardiovascular health | Magnesium is needed for correct smooth muscle function, it helps lower blood pressure and reduce sodium build up in cells. |
Hormone health | PMT sufferers have significantly lower levels of magnesium in red and mononuclear blood cells. Higher levels of magnesium help to lower levels of aldosterone reducing fluid retention and breast pain. |
Nerve health | Magnesium works with calcium to ensure proper nerve impulse transmission. A lack of dietary magnesium is associated with muscle spasms, twitches or tremors due to hypersensitive nerves. |
Stress | Magnesium is required for adrenal health and synthesis of adrenal stress hormones. |
Pain relief | Magnesium supplementation has been shown to improve certain pain-related disorders such as migraine and tension headaches and fibromyalgia. |
What is it used for?
|
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---|---|---|
Cardiovascular health |
High blood pressure |
Stokes |
Congestive heart failure |
Heart attack / Angina | Muscular health and function |
Nerve health and function | Anxiety |
Ostoeporosis |
Migraine headaches |
PMT & period pains | Fibromyalgia |
Best food sources
|
||
---|---|---|
Beans | Fish | Grains |
Green leafy vegetables | Nuts | Meat |
Buckwheat | Whole wheat | Millet |
Rye | Brown rice | Avocado |
Sweet corn | Dried figs | Dates |
Deficiency Symptoms |
||
---|---|---|
Fatigue |
Cardiovascular disease |
Hypertension |
Congestive heart failure |
Muscle stiffness, cramps, twitches, tremors |
Migraines |
High stress levels | Fibromyalgia | Weakness |
Supplementation dosage range
200-800mg per day
Other information
It is best to take a multi mineral formula if you take magnesium for long periods.
Magnesium works with vitamin B6 to improve hormone health.
Alcoholics and people with absorption problems may need to supplement magnesium
Cautions
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Moderate to high doses of magnesium may cause loose stools, especially if taken in the form of Epsom salts, magnesium chloride or magnesium hydroxide.
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Patients with atrioventricular blockage or other severe forms of heart disease should not take magnesium supplements unless on the advice and under the strict monitoring of a doctor.
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Patients with kidney disease should not take magnesium supplements unless on the advice and under the strict monitoring of a doctor.
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Patients taking drugs for cardiovascular disease or heart defects should not take magnesium supplements unless on the advice and under the strict monitoring of a doctor.
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Patients taking the drugs wafarin or tetracycline should not take magnesium supplements unless on the advice and under the strict monitoring of a doctor.
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Because very high intakes of magnesium can reduce the absorption of calcium (and vice versa), it is normally recommended that these minerals should be taken together when used in higher amounts (unless otherwise directed by a qualified healthcare practitioner).
Factors which deplete levels, impair absorption and/or inhibit activity: |
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Alcohol |
Oral contraceptives |
Diuretic drugs |
Stress |
Kidney or liver disease |
Calcium (very high intake) |
Dietary fat (very high intake) |
Dietary protein (very high intake) |