Earlier this week, we discussed the intricate relationship between calciumThe most abundant mineral in the human body. 99% is stored... and magnesiumA mineral that regulates 300 biochemical reactions in the bo... (read more about it here), and established the current dilemma we have with overemphasis on calcium consumption while minimizing the importance of magnesiumA mineral that regulates 300 biochemical reactions in the bo.... Because of this, an estimated 80% of Americans are deficient in magnesiumA mineral that regulates 300 biochemical reactions in the bo.... Not only is magnesiumA mineral that regulates 300 biochemical reactions in the bo... necessary for over 300 biochemical reactions in the body and responsible for a host of basic functions such as muscle contraction, nerve conduction, and our heartbeats, but studies have now shown that it may prevent heart disease, diabetesA metabolic disease in which the body's inability to produce..., stroke, and osteoporosis.
What are the risk factors for magnesiumA mineral that regulates 300 biochemical reactions in the bo... deficiency?
- age – Our ability to absorb anything decreases with age. The elderly are also more likely to be on medications that may interfere with magnesiumA mineral that regulates 300 biochemical reactions in the bo... absorption.
- over-exercising – MagnesiumA mineral that regulates 300 biochemical reactions in the bo... is lost in sweat.
- menopause – MagnesiumA mineral that regulates 300 biochemical reactions in the bo... levels fluctuate with menstrual cycles and decrease even more after menopause. (Ever wonder why you crave chocolate before your period? It could be magnesiumA mineral that regulates 300 biochemical reactions in the bo... deficiency.)
- diabetesA metabolic disease in which the body's inability to produce... – Diabetics have increased magnesiumA mineral that regulates 300 biochemical reactions in the bo... loss in their urine, especially if poorly controlled.
- kidney disease – Those with unhealthy kidneys will also lose magnesiumA mineral that regulates 300 biochemical reactions in the bo... through their urine.
- malabsorption or gut problems – Digestive problems such as Crohn’s disease or leaky gut syndrome will interfere with your ability to absorb magnesiumA mineral that regulates 300 biochemical reactions in the bo....
- use of certain medications – Diuretics, antibioticsDestroys or inhibits growth of microorganisms., and certain cancer medications can result in magnesiumA mineral that regulates 300 biochemical reactions in the bo... deficiency as they interfere with its absorption.
- eating processed foods with high sugar content and drinking soda – This depletes magnesiumA mineral that regulates 300 biochemical reactions in the bo... in our bodies, since magnesiumA mineral that regulates 300 biochemical reactions in the bo... is used to metabolize and detoxify these foods.
- alcoholism – Alcoholics tend to have low magnesiumA mineral that regulates 300 biochemical reactions in the bo... levels.
- exposure to heavy metals and environmental chemicals – MagnesiumA mineral that regulates 300 biochemical reactions in the bo... is depleted through detoxification of these exposures.
What does magnesiumA mineral that regulates 300 biochemical reactions in the bo... deficiency cause?
According to Dr. Carolyn Dean, a leading researcher in magnesiumA mineral that regulates 300 biochemical reactions in the bo... and author of the book, The Magnesium Miracle, magnesiumA mineral that regulates 300 biochemical reactions in the bo... deficiency has been found to trigger 22 medical problems including:
- anxiety and panic attacks
- asthma
- blood clots
- bowel diseases
- cystitis
- depression
- detoxification
- diabetesA metabolic disease in which the body's inability to produce...
- fatigue
- heart disease
- hypertensionHigh blood pressure
- hypoglycemiaA lack of sugar in the blood that causes muscle weakness, sw...
- insomnia
- kidney disease
- liver disease
- migraines
- musculoskeletal conditions (e.g. cramps, fibromyalgia, chronic back pain)
- nerve problems
- obstetrics and gynecology (e.g. PMS, infertility, preeclampsia)
- osteoporosis
- Raynaud’s syndrome
- tooth decay
Review: How do I know if I am magnesiumA mineral that regulates 300 biochemical reactions in the bo... deficient?
Early signs and symptoms of magnesiumA mineral that regulates 300 biochemical reactions in the bo... deficiency include fatigue, nausea, headaches, loss of appetite and weakness. Signs of chronic magnesiumA mineral that regulates 300 biochemical reactions in the bo... deficiency may lead to more serious symptoms of numbness and tingling, muscle contractions and cramps, seizures, coronary spasms, abnormal heart rhythms, and even personality changes. An easy way to find out if you are deficient is to get a magnesium RBC test. The “normal values” are between 4.2-6.8mg/dl, but you really want your levels to be 6mg/dl or higher. Once you find out your baseline, check every 3 months to make sure you are taking enough to maintain your levels. According to Dr Dean, unlike most medications, “as your body becomes saturated with magnesiumA mineral that regulates 300 biochemical reactions in the bo..., your body will need less, not more, to maintain these levels.”
How do I increase my magnesiumA mineral that regulates 300 biochemical reactions in the bo... levels?
The foods with highest concentrations of magnesiumA mineral that regulates 300 biochemical reactions in the bo... (per 100mg or 3.5 oz) include:
– seaweed: kelp (780mg), dried agar (770mg)
– dark leafy greens: kale (88mg), swiss chard (86mg), and baby spinach (87mg) (if it’s green, it’s got magnesiumA mineral that regulates 300 biochemical reactions in the bo..., as it plays a central role in the chlorophyll molecule)
– nuts and seeds: pumpkin seeds (534 mg), flaxseed (392mg), sunflower seeds (325mg), almonds (286 mg), Brazil nuts (376mg), and walnuts (201mg)
– fish: mackerel (97mg), halibut (83mg), and wild salmon (37mg)
– legumes: soybeans (86 mg), lima beans (188mg)
– avocado: 58 mg in one avocado (another great reason to eat one a day!)
– dried fruit: dried figs (68mg), dried apricots (62mg)
– cocoa and bitterOne of the five tastes in Chinese medicine. It is yin, coo... chocolate: ounce for ounce, dark chocolate (with cocoa content over 80%) delivers the most magnesiumA mineral that regulates 300 biochemical reactions in the bo... (327 mg)
Review: MagnesiumA mineral that regulates 300 biochemical reactions in the bo... supplements
With the depletion of magnesiumA mineral that regulates 300 biochemical reactions in the bo... in our soil, we are probably only getting 200 mg of magnesiumA mineral that regulates 300 biochemical reactions in the bo... from our daily diet versus 500mg in the past. The Recommended Daily Allowance (RDA) of magnesiumA mineral that regulates 300 biochemical reactions in the bo... for young adults is 400mg for men and 310mg for women. In adults over 30, the RDA is 420mg for men and 320mg for women. It is important and necessary to supplement and perhaps even double this recommended allowance through food and supplements, especially if you have stress in your life (who doesn’t?), as stress uses up our magnesiumA mineral that regulates 300 biochemical reactions in the bo... stores even more.
MagnesiumA mineral that regulates 300 biochemical reactions in the bo... glycinate provides the highest level of magnesiumA mineral that regulates 300 biochemical reactions in the bo... absorption. Metagenics comes in 100mg tablets (take 2 twice a day for a total of 400mg/day) and OrthoMolecular Products offers 235mg in 2 tablets (also taken twice daily for a total of 470mg). It is probably best to start with the recommended dosage and adjust according to your levels.
The many benefits of magnesiumA mineral that regulates 300 biochemical reactions in the bo...
1) MagnesiumA mineral that regulates 300 biochemical reactions in the bo... protects the heart.
Studies have reported a a 34% lower risk of sudden cardiac death in women who took higher levels of magnesiumA mineral that regulates 300 biochemical reactions in the bo.... When a heart attack occurs, there can be increased damage to heart muscle when calciumThe most abundant mineral in the human body. 99% is stored... rushes into the muscle. Blood clots can block blood vessels to the heart. Decreased circulation can cause blood vessels to constrict. New formed arrhythmia in the injured area can occur. MagnesiumA mineral that regulates 300 biochemical reactions in the bo... counteracts these events by dilating blood vessels, preventing spasm in the blood vessels and heart, opposing the action of calciumThe most abundant mineral in the human body. 99% is stored... which increases spasm (remember, magnesiumA mineral that regulates 300 biochemical reactions in the bo... is the “calming” mineral with a relaxing action), dissolving blood clots, lessening the site of injury thereby preventing arrhythmia, and using its antioxidant activity against free radicals that may form at the injury site.
2) MagnesiumA mineral that regulates 300 biochemical reactions in the bo... may prevent diabetesA metabolic disease in which the body's inability to produce....
MagnesiumA mineral that regulates 300 biochemical reactions in the bo... reduces insulinA hormone produced in the pancreas by the islets of Langerha... resistance. In a study with overweight subjects, the group taking 365 mg of magnesiumA mineral that regulates 300 biochemical reactions in the bo... daily for 6 months had lower fasting blood sugarConcentration of glucose in the blood. levels and less insulinA hormone produced in the pancreas by the islets of Langerha... resistance than the control group. It seems that magnesiumA mineral that regulates 300 biochemical reactions in the bo... controls the activation of the enzyme tyrosine kinase, which is required for proper functioning of our insulinA hormone produced in the pancreas by the islets of Langerha... receptors.
3) MagnesiumA mineral that regulates 300 biochemical reactions in the bo... may prevent and treat symptoms of stroke.
A study found that for every 100mg increase in magnesiumA mineral that regulates 300 biochemical reactions in the bo... intake, risk of stroke was decreased by 8%. Intravenous magnesium has also been used for neuroprotection in patients with acute stroke.
4) MagnesiumA mineral that regulates 300 biochemical reactions in the bo... may prevent osteoporosis and hip fractures.
MagnesiumA mineral that regulates 300 biochemical reactions in the bo... is involved in bone formation and bone health. It regulates osteoblast activity (cells involved in bone formation) as well as osteoclast activity (cells involve in bone breakdown). It influences parathyroid hormone and vitamin DA group of fat-soluble secosteroids responsible for enhancin..., which are both major regulators of bone homeostasis. Researchers also discovered that women with osteoporosis had lower serum levels of magnesiumA mineral that regulates 300 biochemical reactions in the bo... than women with osteopenia or women without osteoporosis or osteopenia. In Norway, a study found that those who drank water with magnesiumA mineral that regulates 300 biochemical reactions in the bo... had a lower risk of hip fracture in both men and women.
4) MagnesiumA mineral that regulates 300 biochemical reactions in the bo... has been used in colorectal cancer prevention.
Higher intakes of dietary magnesiumA mineral that regulates 300 biochemical reactions in the bo... was correlated with lower risk of colorectal cancer. The data from this study showed that for every 100mg increase in magnesiumA mineral that regulates 300 biochemical reactions in the bo... intake, the risk of colorectal cancer tumor decreased by 13% while colorectal cancer risk decreased by 12%.
5) MagnesiumA mineral that regulates 300 biochemical reactions in the bo... promotes weight loss.
Finally, we see a positive correlation between magnesiumA mineral that regulates 300 biochemical reactions in the bo... intake and weight loss. The more magnesiumA mineral that regulates 300 biochemical reactions in the bo... we have in our bodies, the more our bodies are able to regulate insulinA hormone produced in the pancreas by the islets of Langerha... and control our blood sugarConcentration of glucose in the blood. levels, leading to prevention of diabetesA metabolic disease in which the body's inability to produce... and obesity.
Hopefully, I’ve give you plenty of incentive to check your magnesiumA mineral that regulates 300 biochemical reactions in the bo... levels and start supplementing as needed! Have a great weekend!
In health and wellness,
Dr. Elain