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PROMOTES Metabolism of Carbohydrates, Fats and Proteins Muscle Function Strength Heart Tissue Function Blood Vessel Flexibility Normal Blood Pressure Bone Health Calcium Metabolism Tooth Enamel Strength Bowel Motility Calm Mood
PROTECTS AGAINST Fatigue Muscle Weakness Death During a Heart Attack Achy Muscles Demineralized Bones Bone Loss Thin Tooth Enamel Dental Cavities Constipation Anxiety
The recommended dietary intake of magnesium for adults on a daily basis is between 300 to 400 mg.
Overview Magnesium is a flammable and light weight earth alkali. Joseph Black discovered the element in 1755 in Scotland, and Humphrey Davy produced the pure metal with his electrolytic apparatus in 1808. It is number 12 on the atomic periodic table.
Magnesium, an essential trace mineral, plays a critical role in the synthesis of DNA and RNA, energy production, nerve impulse transmission, muscular contraction and relaxation, temperature regulation, bone and teeth formation, and cardiovascular functioning. It is a cofactor in more than 300 enzymes and proper functioning of all tissues is dependent on it.
Approximately 50% of the total amount of magnesium in the body is in bone. Most of the rest is in the cells of the soft tissues, muscles and organs predominantly. Only about 1% is found in the blood and there are mechanisms in place to keep very tight control on the serum magnesium level. If the serum magnesium level is low, the intercellular level is quite depleted in most cases.
After ingestion, magnesium is absorbed into the body in the small intestines. It is excreted by the kidneys.
Magnesium compounds are available in 1) magnesium oxide, 2) magnesium carbonate, 3) magnesium hydroxide, 4) magnesium citrate, 5) magnesium lactate, 6) magnesium chloride and 7) magnesium sulfate. The amount of elemental magnesium in each varies and respectively they contain 1) 60%, 2) 45%, 3) 42%, 4) 16%, 5) 12%, 6) 12%, and 7) 10%. The amount of elemental magnesium in each molecule of a compound is not as important as it's bioavailablity which has far greater influence on the effectiveness of the magnesium supplement.
Severe magnesium deficiency is rare in the U.S. and is associated with hypocalcaemia (low calcium levels) and hypokalemia (low potassium levels). The combination of these can cause serious cardiac dysfunction and death.
Early signs of magnesium deficiency include: -Anorexia -Anxiety/Panic -Depression -Fatigue -Gastrointestinal Distress (nausea/vomiting) -Muscle Cramping -Numbness/Tingling (extremities/face)
Worsening deficiency will cause worsening of these symptoms plus arrhythmias (abnormal heart rhythms), coronary artery spasms (a potential for heart attack), and seizures.
Kidney stones and osteoporosis can develop with persistent magnesium deficiency. Research has shown a correlation between low magnesium levels and development or worsening of diabetes. Vasodilatation can be impaired by diminishing magnesium and blood pressure elevations can be the result.
Diuretics and cancer chemotherapeutic agents are the most frequently sited drugs that cause excessive loss of magnesium. Antibiotics, steroids, and hormones, including birth control pills, can cause depletion as well. See DRUG DEPLETION TABLE for specific drug information.
Food processing is the major cause of magnesium depletion. Refined white flour has 85% less magnesium than whole wheat; white rice 65% less magnesium than brown rice.
Since the magnesium content in soil varies, so does it do so in the plant foods grown in these various soils.
Good Sources Include: -Avocadoes -Bananas -Beans and Peas -Cereal grains -Dark Green Leafy Vegetables -Legumes -Nuts -Seeds -Soybeans -Whole Grains: magnesium is contained in the bran and germ
Some grain products.
Magnesium is a cofactor in oxidative phosphorylation during production of adenosine triphosphate (ATP) in the Creb's Cycle. It is required for the metabolism of the macronutrients, carbohydrates, fats, and proteins. It participates in at least 300 intermediary enzyme reactions.
Magnesium increases oxygenation to muscle fibers and improves contractility. In the muscle fibers of the heart that have been damaged by infarction, lethal arrhythmia is reduced by the administration of intravenous magnesium soon after the injury has occurred. If given within the early stages of the heart attack, death rates have been reduced by 70%.
It can also lower blood pressure by it's action of blood vessel relaxation. It is not effective as a primary treatment for essential hypertension. This has been shown in several studies.
Magnesium is involved in calcium metabolism, vitamin D synthesis, and crystallization of bone minerals. It is part of the process that binds calcium to tooth enamel.
Several clinical studies have looked at the effect of supplemental magnesium on overall metabolic control of type 2 diabetes. One study administered oral supplements equivalent to 300mg elemental magnesium per day and after four months, blood sugar and blood pressure significantly improved over the placebo control group. Another study used magnesium oxide in two strengths equal to 600mg and 300mg elemental magnesium. The blood sugar control did not improve significantly in either group despite the fact that the magnesium levels did go up in the 600mg group. More research is needed using bioavailable compounds and supplements that are manufactured to ensure purity and quality.
Be aware that most in home water purification systems such as reverse osmosis or distillation, remove valuable nutrients such as magnesium as well as other healthful minerals. Most "purified" bottled waters have no or low levels of natural minerals. Bottled water in the U.S. has an average magnesium content of 2.7milligrams (mg) per liter (L), about one seventh as much as the historic levels in U.S. drinking water sources.
Magnesium is a macro mineral, as is calcium, and the amount needed by the body per day is much higher then the micro minerals, such as zinc. As such, the macro minerals can interfere with the absorption of the micro minerals. The bulk of the macro minerals are probably best taken at a time separate from any micro mineral supplementation that has been recommended.
Recommended Dietary Allowance: For more than fifty years, nutrition experts have produced a set of nutrient and energy standards known as the Recommended Dietary Allowances (RDA). A major revision is currently underway to replace the RDA. The revised recommendations are called Dietary Reference Intakes (DRI) and reflect the collaborative efforts of the U.S. and Canada. Until 1997, the RDA were the only standards available and they continue to serve health care professionals until the DRI can be established for all nutrients.
1997 Dietary Reference Intakes (DRI) IOM Committee on Dietary Reference Intakes
AGE (YRS) AMOUNT in milligrams
Infants 0.0-0.5: 30 0.5-1.0: 75
Children 1-3: 80 4-8: 130
Males 9-13: 240 14-18: 410 19-30: 400 31-50: 420 51-70: 420 71+: 420
Females 9-13: 240 14-18: 360 19-30: 310 31-50: 320 51-70: 320 71+: 320
Pregnant: add 40 to age specific amount.
Lactating: the same as for non lactating women of comparable age
Toxicity is rare. Renal impairment that decreases the effectiveness of the kidneys in excreting excess magnesium can lead to harmful elevations. One of the most common side effects of elevating levels of magnesium is diarrhea. This is not an indicator of toxicity but if persistent could indicate impending toxicity.
A magnesium toxic state results in many of the same symptoms as magnesium depletion/deficiency. These symptoms may include: -Mental Status Change -Muscle Weakness and Flaccidity -Loss of Reflexes -Hypo tension -Heart Failure
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