MAGNESIUM - the miracle mineral

By Damian Brown

Naturopath and Kinesiologist

Magnesium is involved in as many as 600 enzymatic processes in our bodies.

It is essential for energy production, normal cardiac rhythm, healthy

pulmonary function, blood glucose regulation, along with relaxing smooth

and skeletal muscle.

However, many Australians don't get the magnesium they need from diet

alone. A recent Australian Health Survey found that just under 40% of adults

have insufficient magnesium intake, which may be related to the impacts of

the Western diet on magnesium status, such as high intakes of fat, coffee

and nutrient-poor foods.

Magnesium deficiency symptoms mimic common stress-related symptoms,

such as fatigue, pain, insomnia and mood disorders. It has also been shown to result in a number of symptoms including PMS and dysmenorrhea (menstrual cramps), stress, and muscle cramping.

To get enough of this essential nutrient, it’s recommended that men and

women get 400mg and 320mg per day respectively, depending on

age, activity, stress levels, and other health and lifestyle factors.

This can be difficult to achieve even when eating magnesium-rich foods

such nuts, legumes, whole grains, dark green vegetables, seafood,

chocolate, and cocoa.

Magnesium Supplements

Magnesium comes in a variety of forms, some of which your body can

absorb better than others. You may also benefit from a specific form of

magnesium specific to your health goals.

This makes working with a qualified health practitioner important to ensure

you are getting the right formulation for your needs.

For example, magnesium malate has been shown to provide support to

individuals with muscle tenderness and fatigue. A study of 24 individuals

found malic acid, along with 300 mg magnesium, taken two times daily,

provided significant support in measurements of muscle tenderness and

discomfort.

When used correctly, many people find that magnesium citrate is a simple

solution to occasional constipation.

Magnesium L-threonate is superior to other forms of magnesium at getting

through the blood brain barrier because it is able to transport magnesium

ions across lipid membranes, including those of brain cells. Researchers at

MIT concluded that elevating brain magnesium content via

supplementation with magnesium L-threonate may be a useful strategy to

support cognitive abilities and decrease common age-related memory

decline.

It can be challenging to obtain all the nutrients we need from diet alone.

This is consistently demonstrated in research even with popular diets

perceived as ‘healthy’.

There may also be a higher demand for specific nutrients due to certain

health conditions, compromised digestion, and stress. This is where the right supplements can be extremely beneficial.

Magnesium is a key player to help you adapt to the stresses of modern life and thrive.

This article is for information only. Please see your health practitioner for more information.

References

Mag Threonate

Effects of elevation of brain magnesium on fear conditioning, fear extinction, and synaptic plasticity in the infralimbic prefrontal cortex and lateral amygdala.

Enhancement of learning and memory by elevating brain magnesium.

Mag Malate

https://www.ncbi.nlm.nih.gov/pubmed/8587088

Australian Survey

Australian Bureau of Statistics (ABS) [Internet]. Canberra (ACT): ABS; 2015. Australian Health Survey: Usual Nutrient Intakes 2011-12; 2015 Mar 6 [2017 Jan 13]. Available from: www.abs.gov.au/ausstats/abs@.nsf/Lookup/by%20Subject/4364.0.55.008~2011-12~Main%20Features~Magnesium~406.