Magnesium, Why I need it!

Magnesium, Why I need it!

Did you know 50% of us don’t get the recommended dietary allowance of magnesium in our diet?

       Many of us take medications to reduce stomach acidity (proton pump inhibitors) like omeprazole (Losec), Pantoprazole, Dexilent 

Did you know these meds and some others can wipe out the magnesium from our bodies?

Chronic low levels of Magnesium (Mg) is associated with high blood pressure, heart disease, sudden cardiac death, migraines, menstrual pain, muscle cramps and osteoporosis.

Canadian Headache Society strongly recommends Mg citrate for prevention of migraines (https://headachesociety.ca/guidelines/)

Magnesium (Mg)

  • is the fourth most abundant mineral in the body, mostly found in bones and muscles, only 1% is in blood
  • is one of the key minerals that make up our bones 
  • works with more than 300 enzyme systems in the body; without Mgthese enzymes can’t perform their duties.
  • helps in metabolism of carbohydrates, fats, production of DNA, RNA & proteins. Also it works with cell signaling, nerve impulses, muscle contraction, maintaining normal heart rhythm
  • Mg helps ease anxiety, irritability and depression: Low Mg levels are associated with low serotonin, important for healthy mood.
  • Mg at bedtime can help relax muscles, prevent leg cramps at night and promote restful sleep

 

Magnesium in foods 

  •  cooked spinach, black beans, pumpkin seeds, almonds, cashew, soy milk, peanut butter, avocados, brown rice, yogurt, salmon and milk 
    You need plenty of them to get the required amount.

Magnesium deficiency

  • Signs can be insulin resistance, menstrual cramps, leg cramps, migraines, fatigue
  • Risks for deficiency: alcoholism, diabetes, gastrointestinal disease (such as Crohn’s)


Supplements

          Most of us would benefit from taking 200-300mg of Magnesium daily
If you have migraines or take meds which deplete Mg, you might need more.

  • Mg oxide least expensive, most likely to cause diarrhea.
  • Mg glycinate or Mg Bisglycinat (Chelated Mg) are gentler on stomach, easily absorbed and less likely to cause diarrhea.
  • Mg Citrate : good for those who need a mild laxative as well
    topical mg for leg cramps or bathing with Epsom salt 

Avoid Mg supplements if you have poor kidney function.

        If you take high doses of mg separate 4 hr from MVi & calcium since large doses of Magnesium & Calcium can compete with absorption of trace minerals.

 

 

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