Magnesium ions are essential to the basic nucleic acid chemistry of life, and thus are essential to all cells of all known living organisms. Plants have an additional use for magnesium in that chlorophylls are magnesium-centered porphyrins. Many enzymes require the presence of magnesium ions for their catalytic action, especially enzymes utilizing ATP, or those which use other nucleotides to synthesize DNA and RNA.
Magnesium is ubiquitous in its distribution throughout the body. It is second only to potassium as the most abundant positive ion within the cell and is present to some degree in all organs and tissues. Magnesium must be balanced with calcium, sodium and potassium for the proper regulation of nerve impulse transmission and muscle contraction.
WEIGHT LOSS DIETERS AND MAGNESIUM
If you are already deficient in magnesium and go on a calorie restricted diet, you are very likely to become even more deficient in magnesium, which can make your insulin resistance much worse, which will increase your glucose and average insulin levels throughout the day. This will make it very, very difficult to lose weight. Dieters are strongly recommended to consider supplementing with magnesium.
How Magnesium Helps Improve Diabetes, Hypertension, Cardiovascular Disease and Many Other Inflammatory or Metabolic Syndrome Associated Diseases
Magnesium is the fourth of the four most important diet supplements, which are: Fish Oil, Borage Seed Oil, Green Tea and Magnesium. Each of these supplements is needed by most Americans to correct serious deficiencies in their diet. Magnesium has been shown to be a very common deficiency by many published studies. Some report that as many as 80% of modern Americans are lacking optimum levels of magnesium to maintain excellent health. This deficiency is associated with many inflammatory and insulin resistant conditions and major diseases. They include diabetes, heart disease, hypertension, migraine and cluster headaches, and many more. Magnesium is especially important for glucose metabolism. It is involved in over 300 different chemical processes in the human body. For decades, scientists have searched for the hidden link between diabetes mellitus, heart disease, high blood pressure, high cholesterol and high blood clotting factors (high fibrinogen). Many researchers now believe that magnesium plays a central role in uniting many of these associated insulin resistant diseases. Supplements of magnesium are recommended for diabetics, hypertensives, and most people who have metabolic syndrome x.
How Much Magnesium Should You Take per Day?
Our review of the research supports suggested supplementation of magnesium, totaling about 400mg in divided doses, 200mg morning and 200mg evening. This supplementary dose should be taken in addition to eating high magnesium foods, such as more vegetables, whole grains, legumes, and nuts. Bigger people, people who perform stressful exercise more than average, or people who are supplementing calcium for bone loss, or diabetics and other people with high levels of inflammation, should consider a larger 600mg daily dose - 300mg in the morning and 300mg in the evening.
Which Kind of Magnesium?
Buy a Magnesium that is more "bio-available" such as citrate, maleate, aspartate, or other kinds ending in "...ate". We recommend Magnesium Citrate . Good brands of this are from Now Foods, Solgar, Twin Labs, and Vitamin Shoppe - all available at Amazon.com . They are proven to be absorbed much more completely by the body than the common oxide type product. Magnesium oxide may only get about 4% of the element into your system. The chelated citrate or maleate type products often get up to 50% or more of the product into your tissues where it is needed.
Taking the recommended supplements above should not be a problem for most people. However, very high levels of magnesium can cause diarrhea and general gastrointestinal distress, as well as interfere with calcium absorption and bone metabolism. Extremely high levels of magnesium (much higher than the recommended dosages above) may interfere with normal heart functioning and should be avoided. Since research reports no advantages to higher doses of magnesium than the 600mg daily dose, you should not take more than this, unless specifically instructed by a health care professional. As always, we suggest you inform your doctor or health professional before adding any supplement to your diet. You may want to print this page to take to your medical professional, in case they are not familiar with current research on magnesium.
Rapid recovery from major depression using magnesium treatment:
Case histories are presented showing rapid recovery (less than 7 days) from major depression using 125-300mg of magnesium (as glycinate and taurinate) with each meal and at bedtime. Magnesium was found usually effective for treatment of depression in general use. Related and accompanying mental illnesses in these case histories including traumatic brain injury, headache, suicidal ideation, anxiety, irritability, insomnia, postpartum depression, cocaine, alcohol and tobacco abuse, hypersensitivity to calcium, short-term memory loss and IQ loss were also benefited. Dietary deficiencies of magnesium, coupled with excess calcium and stress may cause many cases of other related symptoms including agitation, anxiety, irritability, confusion, asthenia, sleeplessness, headache, delirium, hallucinations and hyper-excitability, with each of these having been previously documented. The possibility that magnesium deficiency is the cause of most major depression and related mental health problems including IQ loss and addiction is enormously important to public health and is recommended for immediate further study. Fortifying refined grain and drinking water with biologically available magnesium to pre-twentieth century levels is recommended.
Magnesium deficiency is associated with periodontal disease:
Peripheral neuropathy is a common complication of diabetes mellitus. It has been shown that hyperglycemia may contribute to its development but the exact pathophysiology underlying this complication is not fully understood. Since oral magnesium supplementation can normalize hyperglycemia induced by diabetes in rats, this study was designed to examine the effect of oral magnesium administration on thermal hyperalgesia in streptozocin-induced diabetic rats. ... At the end of the 8 weeks, thermal pain threshold was assessed by tail flick test and magnesium and glucose plasma levels were measured in all groups. RESULT: A significant decrease (p < 0.001) in thermal pain threshold and plasma magnesium levels and an increase in plasma glucose levels (p < 0.001) were seen in diabetic rats 8 weeks after diabetes induction. After 8 weeks of oral magnesium, thermal hyperalgesia was normalized and plasma magnesium and glucose levels were restored towards normal. CONCLUSION: It is concluded that oral magnesium administration given at the time of diabetes induction may be able to restore thermal hyperalgesia, magnesium deficiency and hyperglycemia and in diabetic rats.
Potassium and magnesium depletions in congestive heart failure--pathophysiology, consequences and replenishment:
Congestive heart failure (CHF) is becoming more frequent worldwide. Both potassium (K) and magnesium (Mg) deficiencies are common and can be associated with risk factors and complications of heart failure (HF). The major causes of K and Mg depletions are the effects of compensatory neuroendocrine mechanisms (activation of the renin-angiotensin-aldosterone and sympathoadrenergic systems), digoxin therapy, and administration of thiazide or loop diuretic therapy in CHF. Particular attention should be paid to K and Mg restoration in CHF, because of the consequences of both deficiencies (increased arrhythmic risk, vasoconstriction), and the co-supplementation of both ions is necessary in order to achieve K repletion. Magnesium and K should be employed as first-line therapy in digitalis intoxication and drug-related arrhythmias, and should be considered an important adjuvant therapy in diuretic treated patients with CHF. Another possibility to restore normal K and magnesium status is usage of a K, Mg sparing diuretics.
Metabolic syndrome and magnesium:
With westernization of lifestyle in Japanese people, dietary intake of Mg by grain, barley, seaweed, vegetable, and nuts has been remarkably diminished. Resultantly, Japanese people might develop hypomagnesemia easily. Likewise, upon drastic change of Japanese lifestyle, metabolic syndrome has been increasing a bigger problem of Japanese health in recent days, probably resulting from various causes, such as increasing intake of animal fat, exercise insufficiency, and accumulation of various stresses. People with metabolic syndrome are often complicated with obesity, hypertension, hyperglycemia, and hyperlipidemia, and thus be susceptible to cardiovascular events. Hypomagnesemia may cause an increase of vascular tonus by intracellular magnesium depletion, resulting in an increase of blood pressure. Furthermore, it might cause impaired insulin secretion, insulin resistance, and hyperlipidemia, and finally leading to the development of metabolic syndrome. Therefore, the importance of magnesium intake for the maintenance of health should be increasingly recognized.