How Magnesium Deficiencies Are Killing Us And What To Do About It
Magnesium is found in each cell in the body and it takes part in more than 300 enzymatic processes as well as production of energy. It is necessary for normal cardiac rhythmicity, normal density of the bones, normal regulation of blood glucose and normal pulmonary function. The magnesium deficiency is one of the most common and it greatly affects the overall health.
Most of the doctors have not been trained to determine a lack of magnesium. So, the lack of magnesium is usually misdiagnosed, as it is not shown in the blood test as just 1 % of the magnesium found in the blood.
According to Dr. Norman Shealy, a pioneer in pain medicine and a neurosurgeon thinks that each illness is related to a lack of magnesium and that it is the most required mineral for electrical stability of the cells in the body. A lack of magnesium may be the contributor for many health issues.
A LACK OF MAGNESIUM RATES
Researchers have found out that nearly 68 % of people in the United States do not take the daily recommended dose of dietary magnesium, whereas 19 % of them do not take half of the recommended RDA levels, which is 310 – 420 mg per day. According to the researchers, these levels of magnesium are rather low, which means that nearly 80 % of the Americans do not take enough magnesium.
In fact, magnesium is necessary for life, as air and water. In order to be active and to be able to fulfill the demands of the body, we should take 1000 mg of magnesium on a daily basis.
SYMTOMS OF MAGESNIUM DEFICIENCY
The most common symptoms of a lack of magnesium include:
• Uterine cramps and urinary tract cramps
• Tingling (paraesthesia) and numbness in the hands
• Calf and thigh cramps
• Cramps in the soles of the feet and toes and tingling in the feet.
• Gastrointestinal cramps.
• Cardiac arrhythmias.
• Confusion, headaches, dizziness, nervousness, poor concentration, migraine, and jumpiness.
• Posterior headaches, cramps in the neck, shoulders, face muscles, and the whole vertebral column.
CALCIUM – MAGNESIUM RATIOS
We consume food that is rich in calcium, but low in magnesium. Even though our ancestors’ diet was about 1/1, our diet is from 5/1 to 15/1. Taking about ten times more calcium than magnesium can be a serious issue.
The increases calcium – magnesium ratios is the main contributor to health issues, like allergies, asthma, anxiety, fibromyalgia, autism, attention deficit disorder, migraines, mitral valve prolapsed, etc. If there is an increase level of calcium and insufficient amounts of magnesium in the cells, we may experience spasms, muscle contractions, convulsions and twitches.
DETOXIFICATION AND MAGNESIUM
A lack of magnesium enables the inhibition of enzymes and proteins in the body. In addition, it is also not able to detoxify and process the antioxidants, such as: vitamin E and vitamin C.
Magnesium is necessary for adequate detoxification. In addition, due to herbicide and pesticide chemical residue, poor composting and over-cropping, the nutritional value of the soil and the food have been rather diminished.
1. Magnesium enhances optimal cognition
If you suffer from mental fog or habitual symptoms, you may lack magnesium. Magnesium is needed for more than 300 enzymes in order to perform biological reactions necessary for the proper functioning of the organs and the tissues. In addition, magnesium enhances cognitive ability by increasing the intricate functions of the brain.
– Magnesium boosts up memory
Magnesium is related to memory potential and age-related memory loss. According to the studies, decreased levels of magnesium in the brain can lead to poor memory function.
Moreover, the hippocampus area of the brain is the main location for keeping long-term memories. Magnesium is considered to enhance the function of the synapses and improve the long-term potential. Namely, magnesium supports the function of the brain to keep memories over long periods.
Related to decision making, the prefrontal cortex region on the brain helps in the recovery of short-term memory.
How much the prefrontal cortex region is effective depends on the magnesium levels. In addition, it also enhances the synaptic nerve endings for carrying a response.
– Magnesium enhances learning abilities
Magnesium enables a person to enhance his / her ability to learn, because it enables the nerves to transmit response effectively due to the continuous nerve stimulation.
Researchers tested rats using MgT (magnesium threonate) supplementation and considered their ability to swim and find a platform where to rest. The study has shown that the rats that used MgT learned more quickly than the control group.
The group, that took the supplementation, was able to recall where the platform was hidden even after 24 hours. However, the control group forgot where the platform was and took more time in searching it than the supplemented group.
– Magnesium prevents Alzheimer’s disease
It should not seem weird to you that Alzheimer’s disease is related to low levels of magnesium. The toxic build-up of plague in found out in people with decreased cognitive abilities similar to the pathogenesis of Alzheimer’s.
Regulating the decreased levels of magnesium in the brain is thought to prevent the additional decline of cognitive abilities. A study has shown that the magnesium supplemental treatment in a period of 17 months lowered the accumulation of amyloid plague in the hippocampus area of the brain by 35.8 % and in the prefrontal area of the brain by 36 %. According to the researchers, the magnesium supplementation therapy may prevent the disease development.
2. Magnesium regulates stress and mood
Magnesium regulates stress and mood by rejuvenating the nervous system. The nervous system damage has been considered the main cause of numerous health issues, including depression and dementia.
Numerous studies have shown that treating the lack of magnesium have helped people suffering from anxiety, confusion, irritability, postpartum depression, hyperexcitability, alcohol and drug abuse, and traumatic injuries of the brain. In addition, it has been shown that magnesium is the best treatment for preventing headaches and migraines, which may be related to chronic stress.
Some mental illnesses related to increased neuronal lack of magnesium include:
• Alzheimer’s disease
• CDV stroke
• Hyper excitability
• Cluster headaches
• Memory loss
– Magnesium treatment treats depression
Cellular magnesium, known as anti-stress mineral, stimulates the production of serotonin that enhances mood. Numerous studies have found out that 125 – 300 mg of magnesium supplementation an effectively treat signs depression in a week.
– Magnesium treatment treats anxiety
Have you ever been very reactive to people or situations for small or no reason? The body may send you a signal that you lack magnesium. The body cells use magnesium in order to be able to perform the biological processes. The bigger the mental and physical demands we experience, the more magnesium is depleted from our body.
The magnesium treatment can treat anxiety symptoms by soothing nerves, aiding in digestion, soothing muscle tension, and transmitting nerve responses. The unhealthy nerve responses in the hippocampus region of the brain may stimulate anxiety and fear. The Magnesium treatment does not only enhance the nerve ability to function properly, but it also heightens the nerve selectivity to fire, which lowers the risk of agitation and excitability.
3. Magnesium prevents insomnia
Good quality sleep is essential for enhancing the overall health and hormone production that is synthesized while we are sleeping. Magnesium can eliminate the signs of insomnia and promote a deep sleep.
Not only does it depend on numerous factors that regulate stress and mood, but a deep sleep also depends on the concentrations of cellular magnesium. The magnesium balance is essential for regulating hormones, like melatonin, which promotes sleep and lowers the levels of cortisol. We also need magnesium for a deep sleep, as it enhances muscle relaxation.
Magnesium supplementation lower sleep latency, improves sleep quality and enhances sleep time in elderly people.
4. Magnesium regulates blood sugar
Magnesium is an essential compound for maintaining and regulating the levels of blood glucose. A lack of magnesium may hinder the secretion of insulin as well as the transportation of glucose to the body cells.
– Magnesium enhances diabetes type 2
A great number of studies have shown that a magnesium supplementation diet or oral supplementation enhances the secretion of insulin and the type-2 diabetic response in people. Moreover, the high concentrations of glucose in the kidney cause frequent urination and lead to lack of magnesium.
However, it has still not been confirmed whether magnesium is responsible for improved control of the glucose in the blood. According to the physicians, these health benefits may be a result of some vitamin, which is found in magnesium-rich foods.
5. Magnesium improves joints and bone health
More than 60 % of the magnesium concentrations are found in the bones, whereas the other part is found in the blood and the soft tissue. When there is a lack of magnesium on the cells, the body requires magnesium and this may affect the overall health. When the body searches for magnesium the cells take the limited concentrations of magnesium from the bone formations.
Calcium is not the main mineral necessary for the formation and strength of the bones. Calcium has to be in adequate balance with magnesium in order to be able to promote bone density and bones health as we get older.
When the magnesium is taken from the bones due to the lack of cellular magnesium, the calcium concentrations to magnesium get imbalanced, which in turn cause bone and joint calcification. These health issues lead to osteoporosis.
According to the studies, if we take magnesium citrate on a daily basis for a long period, the osteoporosis may be treated and prevented.
6. Magnesium enhances heart health
As well as calcium, magnesium also has a vital role in regulating the potassium balance. Combined with these minerals, magnesium is necessary for the function of the heart rhythm and muscle contraction. In addition, it also helps in the regulation of the nerve impulses. Moreover, it is the most important mineral necessary for enhancing cardiovascular health.
– Magnesium reduces blood pressure
Magnesium is considered to regulate high blood pressure and enhance cardiovascular health. Except getting rid of the signs of anxiety, soothing the blood vessel restriction and regulating the concentrations in the heart can reduce high blood pressure.
– Magnesium reduces the risk of heart attack
About 250 mg of magnesium supplementation on a daily basis is related to a reduced risk of cardiovascular issues and heart attacks. However, a reduced level of magnesium supplementation is thought to lower the risk of experiencing stroke by 8 %.
7. Magnesium aids in the detoxification processes
Magnesium aids in the detoxification processes in the body, thus eliminating the poisons, gases, acids, toxins and other chemicals form the tissues. The toxins from the environment found in the food we consume expose the body to greater amounts of toxins compared to the past. In addition, these toxins deplete the essential minerals from the body.
Magnesium enhances the gastrointestinal tract and colon motility, thus boosting up the toxin elimination by promoting its laxative properties. This is the main reason why magnesium is used in most laxatives, which are used to sooth constipation.
CAUSES OF MAGNESIUM DEFICIENCY
A lack of magnesium is very common issues, here is why:
• Depletion of soil and genetically modifies foods: As the minerals are removed and not available in the soil, the amounts of magnesium present in the food are lowered.
• Digestive problems, like leaky gut syndrome, may lead to mineral malabsorption, like magnesium. As we get older the absorption of minerals also decreases, so the lack of certain minerals is enhanced.
• Medications and chronic diseases are related to magnesium deficiency and poor mineral absorption. Moreover, medications harm the gut, which is responsible for magnesium absorption.
RISKS OF A LACK OF MAGNESIUM
People, who are magnesium deficient, should pay great attention to the symptoms of the health issues they are suffering from. Just 32 % of the Americans are known to take the daily recommended doses of magnesium. People who are more likely to have a high risk of a magnesium deficiency are:
• Elderly people: As we get older, the gastrointestinal tract losses its ability to absorb all the necessary minerals. Therefore, elderly people, who take certain medications, are more likely to face up with poor magnesium absorption.
• Alcoholics: The chronic abuse of alcohol may lead to gastrointestinal issues, which in turn enhances the magnesium removal from the urine.
• Diabetics type 2: An increased level of blood glucose can lead to high urination and increased risk of kidney damage.
• Patients with Celiac disease, Crohn’s and other gastrointestinal issues. They are less likely to absorb the necessary minerals form the diet.
WHICH MAGNESIUM IS RIGHT FOR YOU?
Most supplements of magnesium are properly absorbed by the gastrointestinal tract and a small number of them can pass the blood – brain barrier, where they can enter the cells. The human body filters more than 90 %of magnesium before it penetrates the cells, where it is the most essential.
– Transdermal magnesium
The mineral sprays of magnesium can lower pain by being directly absorbed by the skin and sooth pain only when it is used for long periods of time. People, who suffer from osteoarthritis symptoms, cab have numerous benefits from these oil sprays by enhancing the magnesium balance.
Use oil sprays on a daily basis on the affected area before going to bed. Take a shower after using the oil spray. Studies have shown that the magnesium oil spray can sooth cramping symptoms during menstrual cycles.
THE MOST COMMON FORM OF MEGNESIUM SUPPLEMENTS
The most common magnesium supplements are magnesium chloride, magnesium citrate and magnesium oxide. When you are buying magnesium supplement, you should always look for pure supplement products, which do not contain other compound that may negatively affect the overall health.
According to the researches, the most available forms of magnesium supplements for the body are magnesium chloride, magnesium lactate and magnesium citrate.
MAGNESIUM L-THREONATE BENEFITS
The best form of magnesium supplement which you can use is magnesium L-Threonate, which is able to cross the blood-brain barrier and get absorbed in the cells more easily than the other magnesium compounds.
DAILY RECOMMENDED DOSE OF MAGNESIUM
According to the NIH, he current RDAs for magnesium depend on the gender and age:
• Infants (6 months): 30 mg
• 7 – 12 months: 75 mg
• 1 – 3 years: 80 mg
• 4 – 8 years: 130 mg
• 9 – 13 years: 240 mg
• 14 – 18 years: 360 mg for women and 410 mg for men
• 19 – 30 years: 310 mg for women and 400 for men
• Adults (31+): 320 for women and 420 mg for men
• Pregnant women: 350 – 360 mg
• Breastfeeding women: 310 – 320 mg
MAGNESIUM MAY INTERACT WITH CERTAIN MEDICATIONS
Before taking some magnesium supplementation, you should consult with a doctor to find out if magnesium interacts with certain medications. For example, there are certain antibiotics that contain compound which bind with magnesium and make it insoluble.
Without magnesium, the nervous system and the brain cannot properly perform their functions. The daily recommenced dose of magnesium for adults is from 310 – 420 mg.
Here is a list of foods that are rich in magnesium:
• Raw cacao
• Sprouted legumes
• Pumpkin seeds
• Grass-fed dairy products
• Raw green leafy vegetables
• Unrefined sea salt and pink salt
• Wild-caught fish
• Sea vegetable (nori, kelp, and dulse)
• Sprouted seeds and nuts
• Swiss chard
• Crude rice brain
• Black beans
AVOID EXCESSIVE AMOUNTS OF MAGNESIUM
You should avoid excessive amounts of magnesium, because it may increase the risk factors related to the intake of magnesium exceeding 5.000 mg on a daily basis. These symptoms are:
• Heart attack
• Irregular heart rate
• Abdominal cramps
Reference: Dr. Axe