Magnesium Atomic Structure
Magnesium is probably the most well-known forgotten mineral. By that I mean all physicians are aware of its importance, yet they rarely recommend or test for it. Without it, we could not live. It is responsible for over 300 enzyme reactions in the human body. It is the opposing mineral to calcium. Whereas calcium causes muscle to contract, magnesium relaxes them. Magnesium concentrates in muscle accounting for 26% of the body’s total store. Bone stores account for another 64% of the bodies total content. A recent study by the CDC showed that 47% of all Americans are deficient. I believe this number to be considerably higher. I have never had a client who did not benefit in some way from supplementation.
The question to ask is: Why are so many so deficient? Well, it can be tough to absorb for many. Not all people can absorb all forms of the magnesium depriving them of its benefits. That’s why you will find so many different types of it on health food store shelves. Also, proper conditions must exist in the stomach in order for the body to process it. Things like antacids, H2 blockers, proton pump inhibitors and food additives can make it next to impossible for the body to absorb properly. Most forms should be taken with meals to ensure proper absorption. Improper absorption or taking too much can cause loose stools. This usually causes people to stop taking it altogether when all they probably need is to try a different form. For this reason I will list only the best, most absorbable forms so you can receive the most benefit from your supplementation. If for some reason you do not have any luck with these, feel free to contact me and I can provide you with additional options.
The Health Benefits of Magnesium:
CARDIOVASCULAR SYSTEM
• Arrhythmias may occur as a result of deficiency.
• May prevent Tachycardia.
• Acts as a Calcium Channel Blocker increasing the solubility of Calcium and thus may prevent Atherosclerosis.
• Inhibits abnormal Blood Clotting.
• Has antispasmodic effects on Blood Vessels.
• Improves heart function in Cardiomyopathy and Dilated Cardiomyopathy patients.
• Helps to prevent and treat most Cardiovascular Diseases.
• By dilating Cerebral Arteries and improving Blood Flow, Cerebral Insufficiency may be alleviated by supplementation.
• May improve the condition of Congestive Heart Failure patients. Most CHF patients are deficient.
• Calcification, fibrosis, necrosis and general degeneration of the Heart Muscle can occur as a result of deficiency.
• Improves energy production in the Heart Muscle.
• Hypertension (High Blood Pressure) can result from deficiency.
• Both Diastolic and Systolic Blood Pressure are reduced by supplementation.
• May help to prevent and treat Preeclampsia.
• Many Intermittent Claudication patients have low Red Blood Cell levels, supplementation corrects this underlying problem and may reduce symptoms.
• May prevented/treat Ischemic Heart Disease.
• May alleviate Angina.
• Helps to prevent Heart Attack and reduces mortality following a Heart Attack.
• Helps prevent/treat Atrial Fibrillation and Ventricular Fibrillation.
• Most Mitral Valve Prolapse patients are deficient and supplementation may alleviate symptoms.
• May provide significant protection against Stroke as Magnesium alleviates Blood Vessel spasms that may trigger a Stroke.
• May lower total serum Cholesterol.
• Helps to increase HDL Cholesterol (good Cholesterol) and lower both LDL Cholesterol (bad Cholesterol) and Triglycerides.
• Deficiency may be a factor in Raynaud’s Disease.
CELLS
• Modulates the electrical potential of Cell Membranes maintaining the normal electrical gradient across cell membranes.
• May inhibit the age-related shortening of Telomeres.
• Helps preserve the survival of Fibroblasts.
DIGESTIVE SYSTEM
• The Magnesium Sulfate form is an excellent Laxative and relieves Constipation.
• Diarrhea may result from deficiency and Diarrhea causes excessive loss of the mineral.
• May prevent Gallstones.
• Helps alleviate Heartburn.
• Nausea and Vomiting are symptoms of deficiency.
• May help to prevent Ulcerative Colitis, these patients usually suffer from malabsorption.
• Loss of Appetite may occur as a result of deficiency.
HEARING & VISION
• May prevent some types of Deafness.
• The Aspartate form may prevent/reverse Noise Induced Hearing Loss.
• Cataracts can occur as a result of deficiency.
• Required for tear production and thus may eliminate Dry Eyes.
• May prevent Glaucoma by neutralizing the toxicity of Glutamic Acid.
• Maintains Optic Nerve health.
• Essential for proper functioning of the Retina.
EXCRETORY SYSTEM
• Helps strengthen the Bladder muscle and may help to eliminate Urinary Incontinence.
• Body Odor may be alleviated by supplementation.
• May alleviate inflammation of the Kidneys.
• Inhibits the formation of Calcium Oxalate Kidney Stones by increasing Calcium solubility.
IMMUNE SYSTEM
• 59% of Acquired Immune Deficiency Syndrome (AIDS) patients are deficient and supplementation may prevent the loss of Helper T-Cells.
• Deficiency may increase the risk of developing Cancer.
• Magnesium has been shown to be helpful in the following cancers:
▪ Colon
▪ Oral (Mouth)
▪ Liver
▪ Ovarian
• Reduces inflammation.
• Chronic deficiency retards proper Lymph Node development.
• Required in order for Macrophages to function as Phagocytes.
• Chronic deficiency may cause the abnormal development of the Spleen and Thymus Gland.
• Lupus Erythematosus (SLE) patients are often grossly deficient.
• Deficiency may increase the body’s susceptibility to Hepatitis infection.
METABOLISM
• Most Diabetes Mellitus patients are deficient. Supplementation may help to prevent this disease.
• Supplementation may reduce exogenous Insulin requirements in Diabetes Mellitus Type 1 patients.
• Helps to correct Insulin Resistance and thus may be of value in treating Diabetes Mellitus Type 2 patients.
• Diabetes Mellitus patients who are deficient are at greater risk of Diabetic Retinopathy.
• Hypoglycemia can result from deficiency.
• Facilitates the production of Adenosine Triphosphate (ATP) which improves Energy production and Athletic Performance.
• By increasing ATP, helps to convert Glucose into Energy.
• A combination of Magnesium and Potassium Aspartate can increase exercise capacity up to 50%.
• Supplementation counteracts the accelerated loss that results from Endurance exercise.
• May prevent post-exercise elevations in Aldosterone and Cortisol.
• Supplementation may alleviate Chronic Fatigue Syndrome (CFS).
• Lethargy and decreased Stamina can result from deficiency.
• Helps to facilitate Weight Loss.
• Liver function may be impaired by deficiency.
• Disturbances in the Hypothalamic-Pituitary-Thyroid Axis (HPT Axis) can result from insufficient levels, resulting in impaired Thyroid function.
MUSCULOSKELETAL SYSTEM
• The Bones contain 64% of the body’s total store and 26% is located in the Muscles.
• Increases Bone Mineral Density and may prevent Fractures.
• Helps prevent Osteoporosis by normalizing Osteoclast activity and inhibiting excess Phosphorus.
• Paget’s Disease may cause increased Bone-uptake causing low levels, thus supplementation may be warranted.
• Optimal production of Insulin-Like Growth Factor may be restored by supplementation and may help to reverse Cachexia.
• Helps treat/prevent Convulsions.
• Symptoms of Fibromyalgia may be alleviated by supplementation, especially the Malate form.
• Prevents/treats Muscle Cramps.
• Alleviates Muscle Tension.
• Deficiency causes Muscle Weakness.
• Muscular Tics are associated with deficiency.
NERVOUS SYSTEM
• Sedate the Central Nervous System by activating GABAa Receptors.
• A structural component of Neurons and is required for their proper function.
• Anxiety and Panic Disorder may result from deficiency.
• Useful in treating all types of Depression.
• Deficiency can cause Apathy, poor Attention Span, Confusion and poor Concentration.
• Of all minerals, it most profoundly improves Memory and symptoms of Alzheimer’s Disease by acting as a Calcium-Channel Blocker.
• May alleviate symptoms of Attention Deficit/Hyperactivity Disorder (ADHD).
• Persons afflicted with Autism suffer from deficiency. Combined with Vitamin B6 has been shown to be a useful adjunct for the treatment of Autism.
• May prevent Cerebral Palsy in babies born prematurely.
• Low levels can cause a loss of Coordination.
• In cases of Drug Dependence, it reduces cravings.
• Epilepsy may be caused by deficiency and supplementation can reduce the incidence of Seizures.
• Severe deficiency can produce Hallucinations.
• The Sulfate for administered intravenously within 48 hours of a head Injury may facilitate recovery.
• Can prevent/alleviate Headaches, Cluster Headaches and Migraines.
• When taken just prior to retiring, it can alleviate Insomnia and increase the quality and duration of Slow Wave Sleep.
• Nightmares can occur from deficiency.
• Irritability and Nervousness may be caused by deficiency.
• Multiple Sclerosis patients have been shown to be deficient and supplementation may improve symptoms.
• Deficiency can cause impaired Learning Ability and Memory.
• May alleviate Neuralgia.
• Helps alleviate the pain associated with Neuropathy.
• Low levels can cause Numbness.
• May alleviate Restless Legs Syndrome.
• Severe deficiency is speculated to cause Schizophrenia.
• Accelerates Recovery from Spinal Cord injury.
• Helps relieve Stress by improving Adrenal Function.
• It is speculated that deficiency may be a cause of Sudden Infant Death Syndrome (SIDS).
• Useful in the treatment of Tourette’s Syndrome.
• Deficiency can cause Vertigo.
• Used in conjunction with Vitamin B1, Magnesium may be useful in treating Wernicke-Korsakoff Syndrome.
ORAL HEALTH
• May prevent Bruxism.
• May prevent Periodontal Disease by increasing Alveolar Bone density.
• Helps prevent Tooth Decay by increase the production of Tooth Enamel.
RESPIRATORY SYSTEM
• By reducing Bronchoconstriction, may be useful in treating Asthma.
• Low levels in Muscle Tissue are common among Chronic Obstructive Pulmonary Disease (COPD) patients and supplementing may prevent flare-ups.
• Globus Sensation (a feeling of constriction in the throat) may be cause by low levels.
• Improves overall Lung function.
SEXUAL SYSTEM (Female)
• Along with Vitamin B6 can alleviate Dysmenorrhea.
• Mastalgia (breast pain) associated with Pre-Menstrual Syndrome (PMS) can be reduced by supplementation.
• May prevent Edema (water retention).
• Can reduce Hot Flashes associated with Menopause.
• Menstruation causes the body to lose Magnesium.
• Morning Sickness may be caused by abnormally low levels.
• May be a treatment for the symptoms of Pre-Menstrual Syndrome (PMS).
• May prevent Preeclampsia.
• Helps alleviate the Muscle Cramping that occurs during Pregnancy.
SEXUAL SYSTEM (Male)
• May be useful in the prevention of Premature Ejaculation.
• Chronic Prostatitis may be caused by deficiency.
USAGE
The Optimal Daily Allowance (ODA) for Magnesium in adults is 500-1,000mg daily depending on body weight. Various studies have estimated that the American diet supplies approximately 1.5mg of per pound of body weight. Thus, in order to achieve the ODA one would need to supplement with 1.5-3.0mg per pound of body weight. Absorption begins to decrease when more than 200mg is ingested at one time, so it is best to split your Magnesium doses throughout the day to receive the maximum benefits. If you develop loose stools then either you are taking too much at one time, taking too much daily or the form you are taking is not optimal for you. In this case try another form or reduce your dosage.
My Personal Recommendations:
Magnesium Glycinate Molecular Structure
In order for magnesium to be utilized by the body it must first be processed by digestion and chelated (bound to another substance) in order that it can be absorbed in the digestive tract. What I like about this particular form of magnesium is that it is already chelated to Glycine (an amino acid) giving it superior absorption. Because it is so well absorbed it rarely causes any digestive problems.
Magnesium Chloride Molecular Structure
Magnesium Chloride is a salt of magnesium much like Sodium Chloride (table salt) is a salt of sodium. Magnesium Chloride is rapidly absorbed when ingested orally. Many pharmaceutical drugs are bound to salts to stabilize the drug and promote rapid absorption, the same is true for Magnesium. Due to its rapid absorption I like this form of magnesium when magnesium levels need to be raised quickly, such as in the case of arrhythmias or muscle cramps/spasms. The tablet form makes it easy to carry with you for emergencies. Be sure to keep the tablets dry as they are designed to disintegrate rapidly. This chloride form may be ingested without regard to meals. There is also a topical aqueous solution of Magnesium Chloride which is referred to as Magnesium Oil. Scientific studies on transdermal absorption of Magnesium are mixed but many people find it helpful.
Ionic Magnesium Citrate Molecular Structure
Ionic Magnesium Malate Molecular Structure
Another highly absorbable form is Ionic Magnesium. This is a liquid form is made by mixing a powdered mix with water, creating a great tasting fizzy drink! Not only is it highly absorbable and great tasting, it is very gentle on the stomach and does not tend to cause intestinal distress like some forms. I like this brand of Ionic Magnesium because it creates both the Citrate and Malate form of magnesium. Citric Acid and Malic Acid are integral parts of the Krebs Cycle. Other brands only create the Citrate form.
This is a great way to keep your electrolytes balanced in hot weather or while working out. I like to have one of these every night before retiring as this mineral promotes relaxation and helps improve sleep. Since I have been using this product my blood levels have never been higher!
Ionic Magnesium – Raspberry Lemonade
Ionic Magnesium – Strawberry Kiwi
Magnesium Threonate Molecular Structure
Recently a new form has come on the market called Magnesium Threonate. It is Magnesium bound to the amino acid Threonine. This particular Chelate has been shown in studies to readily cross the blood-brain barrier. This makes it particularly useful when dealing with brain maladies such as Alzheimer’s Disease, Parkinson’s Disease and Dementia. Sufferers of these brain disorders have been shown to have lower than normal levels of Magnesium in their Cerebral Spinal Fluid (CSF). Allow eight weeks of supplementation in order to realize the full effects of this supplement.
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