MAGNESIUM

Written by Slawomir (“Swavak”) Gromadzki, MPH

Do you complain about muscle, stomach and menstrual cramps, spastic colon, difficulty sleeping (even though you feel exhausted), fibromyalgia, low mood, irritability, feeling anxious without reason, tiredness, poor memory, sugar & salt cravings, or constipation? Well, if you do maybe it’s time to start being very serious about considering Magnesium deficiency.

According to Dr Norman Shealy, “Every known illness is associated with a magnesium deficiency. Magnesium deficiency may be responsible for more diseases than any other nutrient.”

It is believed that 80% of people may be deficient in magnesium due to severe soil depletion, refined diets, use of stimulants, and chronic stress.  It is sometimes called “the invisible deficiency” due to the common lack of knowledge about magnesium and understanding of its critically important role by the modern medical establishment.

   ROLE OF MAGNESIUM

Magnesium is present in all cells in our body as they constantly require this mineral for a normal function. There are also over 3,000 proteins in our human body with binding receptor sites for magnesium. Magnesium is so important for preserving our health because it is involved in over 700 reactions, including DNA repair, converting food into energy (metabolism & bodyweight), contracting and relaxing muscles, regulating neurotransmitters and hormones, and hundreds of other health-sustaining functions.

Magnesium is a natural calcium channel blocker. That means it is used by the body to balance and remove excess calcium from the body. Like vitamin K2, magnesium is crucial in protecting the heart from the build-up of calcium (calcification) which can lead to heart disease. It functions as a regulator of calcium metabolism and storage in bones and muscles.

Magnesium is a critically important, yet often overlooked, electrolyte affecting the health and function of every cell found in the human body. It works with calcium, potassium, and sodium in the electrical signalling system.

Also, serotonin (the strongest antidepressant and feel-good hormone) and glutathione (body’s most powerful antioxidant) require Magnesium for their synthesis.

Magnesium is also involved in protecting the health of telomeres (DNA sequences found at the ends of our chromosomes). It was found that the length of telomeres determines how long we will live. Therefore, any damage to telomeres may reduce our longevity.

DIETARY SOURCES OF MAGNESIUM

Seaweeds, sprouts, wheat germ (another huge source – providing 440 mg per serving!), green leafy vegetables (spinach, Swiss chard, and kale are regarded as highest sources and raw are much higher than cooked) (raw green vegetable juices are even higher and probably the best nutritional source of magnesium!), beans (especially black beans and chickpeas, also known as garbanzo), nuts (especially almonds, cashew nuts, and Brazil nuts), seeds (sesame and pumpkin), avocados, whole grains (especially millet and buckwheat), blackstrap molasses.

A mere cup of cooked black beans may provide impressive 120 mg of magnesium (30% of the RDI), if the soil on which it grows is rich in this mineral, of course.

Kelp delivers almost 800 mg of magnesium per serving! (no other food source comes close to that), but kelp is also the highest natural source of iodine and therefore shouldn’t be overdosed.

The following foods are regarded as good sources of magnesium (content per 100 grams). However, please keep in mind that the even the listed below foods not always contain significant amounts of this mineral as they often grow on soils that are depleted of magnesium due to the use of artificial fertilisers and other factors. For this reason, it is wise to support your diet with magnesium supplements such as magnesium bisglycinate, citrate, chloride, threonate, etc.

Average Magnesium content (depending on soil quality) per 100 grams:

• Rice bran (781 mg)
• Seaweed, agar (770 mg)
• Chives (640 mg)
• Coriander leaf, dried (694 mg)
• Pumpkin seed (535 mg)
• Basil, dried (422 mg)
• Flaxseed (392 mg)
• Cumin seed (366 mg)
• Brazil nuts (376 mg)
• Parsley (372 mg)
• Sesame seeds (346 mg)
• Almond butter (303 mg)
• Cashew nuts (273 mg)
• Soy flour (290 mg)
• Bananas (108 mg)
• Millet (106 mg)
• Leeks (156 mg)
• Onions (92 mg)
• Kale, raw (88 mg)

Raw cocoa is often mentioned as a good source of magnesium, but I don’t recommend it due to high content of theobromine (methylxanthine alkaloid similar to caffeine) which contributes to breast cancer > and other problems. Read more about cocoa & chocolate >

DIETARY SOURCES DEPEND ON THE QUALITY OF SOIL

Please keep in mind that the concentration of magnesium in the listed above sources greatly depends on the quality of the soil (concentration of magnesium in the soil which differs from place to place). For this reason, even those who drink green juices (normally highest dietary source of magnesium) on a regular basis are sometimes shocked to be found deficient in magnesium! That is very strong evidence that even if we are on a very healthy unrefined diet we may still need magnesium supplements.

WE NEED SUPPLEMENTAL MAGNESIUM

Organic farming and organic foods are not able to solve the problem of magnesium deficiency. Only foods grown in mineral-rich soils according to the principles of biodynamic farming, re-mineralization and other high nutrient density farming practices may contain enough magnesium. Therefore, unless we daily support our diet with supplemental magnesium, most of us have a magnesium deficiency. The daily recommended intake for magnesium is 350-400mg for adults, but there are reasons to believe it should be at least 500mg. About 100-300mg we are now able to get from food, plus most of us reduce the amount of magnesium we get from food through stress, stimulants, fluoride, etc., therefore, we need about 150-300mg of good supplemental magnesium every day in order to satisfy our needs for this most vital mineral.

MAGNESIUM IN WATER

Usually, hard water (much higher in magnesium and calcium than soft water) is recommended as a good source of magnesium, but it is a bad idea as especially calcium carbonate in hard water is dangerous and contributes to calcification of soft tissue, arteriosclerosis (hardening of arteries), kidney stones, constipation, or pineal gland calcification >.

Although there is some evidence from epidemiological studies for a protective effect of magnesium from hard water on cardiovascular mortality, the evidence is being debated and does not prove causality.

In addition, the magnesium in hard water is inorganic (poorly absorbed). It is, therefore, much better and safer to take good quality and well absorbed ionised magnesium, magnesium bisglycinate chelate, citrate, etc. from supplements than from hard water.

The best water to drink is distilled water with added small amount of Celtic, pink or sea salt, and some pure magnesium citrate powder (about 1 flat teaspoon per litre if you drink 2 litres per day). Most of us don’t need supplemental calcium or calcium carbonate in hard water as we get enough calcium from food, but if you are somehow deficient in this mineral you can also add a half to 1 flat teaspoon of pure calcium citrate per 1 litre of your distilled drinking water.

MAGNESIUM DEFICIENCY PREVALENCE

Millions suffer from magnesium deficiency without even knowing it. Low consumption of magnesium is common all over the world [>]. It is estimated that 80% of us are deficient in magnesium. One study concluded that in America the average daily magnesium intake from food sources is only 260 mg in women and 347 mg in men, which is well below the recommended daily intake (320 mg for women and 420 mg for men) [>].

MAGNESIUM LAB TESTS

Magnesium deficiency is often misdiagnosed because it does not show up in blood tests as only 1% of the body’s Magnesium is stored in the blood. Therefore, even if the serum test results suggest your magnesium levels in the blood are normal yet the same magnesium levels elsewhere in your body may be and often are very low.

The typical test administered by doctors is the blood serum magnesium test. The red blood cell magnesium (RBC) test is more reliable, but the gold standard test is the ionized magnesium test. Unfortunately, it is not commonly available and might be expensive.

Like many lab tests, the blood range of the tests represents the average of the population and the not the optimum. So, even if you request a proper magnesium test and the lab results show it is in the normal reference range yet your magnesium levels can be still unhealthy and not optimal.

The optimum magnesium level should be between 6.0 and 6.5mg/dL.

In America it is possible to order a Magnesium RBC test online at Request A Test > without a doctor’s prescription. It costs about $50.00. In the UK you can do the same test here > for £37.

SOIL DEPLETION – THE KEY CAUSE OF MAGNESIUM DEFICIENCY

Most foods (both plant and animal) today are deficient in magnesium and other minerals due to the huge soil depletion caused by abusing soil without allowing it to rest and the use of herbicides and pesticide which bind up minerals found in the soil.

In the Old Testament of the Bible, the One who claims to be the Creator of this world gave a special instruction telling us to allow the land to rest from active agricultural production every seventh year. This principle resembled the weekly Sabbath commandment and was called the Land Sabbath: “For six years you are to sow your fields and harvest the crops, but during the seventh year let the land lie unploughed and unused” (Exodus 23:10-11). The law was to benefit poor people and allow the land to rejuvenate itself and regain its mineral content. It also gave the farmer an opportunity to devote more time to repairs, travel, education, future planning, etc. Unfortunately, today this vital principle is completely forgotten or ignored. As a result, the land is greatly abused and almost completely deprived of its mineral content.

According to Dr. Dean, “A hundred years ago, we would get 500 milligrams of magnesium in an ordinary diet. Now we’re lucky to get 200 milligrams!” It is, therefore, very difficult today to get enough magnesium from our diet even if we consume plenty of unrefined plant foods which are supposed to contain magnesium. It means that, although we still should get as much magnesium as we can from a healthy unrefined diet, yet at the same time it seems very reasonable to safeguard our body and health by taking good quality magnesium supplements.

Unfortunately, organic farming doesn’t solve the problem of lack of magnesium in the soil. The best and only way to increase magnesium content in plants is biodynamic farming, which is not a common practice. Neither regular nor organic farmers replenish the soil with magnesium and other minerals. Farmers would need to use rock dust on the soil to do it effectively.

OTHER FACTORS CAUSING MAGNESIUM DEFICIENCY

The following factors are associated with lower magnesium levels:

– Deprived of magnesium refined diet (white flour products, white rice, etc.).

– Excessive amounts of calcium lead to magnesium deficiency and increased risk of heart attack (heart is a muscle which requires magnesium), muscle cramps and spasms, neurological abnormalities, as well as other numerous problems (calcium causes muscles to contract while magnesium relaxes them). Due to high dairy consumption and popular calcium supplementation Americans and Europeans tend to have a much higher calcium-to-magnesium ratio in their diet of about 3 to 1 or even worse. In addition, people usually take calcium supplements high in cheap inorganic calcium carbonate (also present in hard water) which without magnesium, vitamin D, zinc,  boron, and especially vitamin K2 accumulates in arteries and together with cholesterol hardens blood vessels leading to heart attacks and strokes.

– Sugar causes our body to excrete magnesium with urine through kidneys. Sugar and high fructose corn syrup lead to magnesium deficiency because they use it for the metabolism of their own empty calories. According to Dr Carolyn Dean, takes 26 molecules of magnesium are used in our body to metabolize one molecule of table sugar. High fructose corn syrup, however, is even worse than refined sugar because 52 molecules of magnesium are required to metabolize one molecule of fructose.

– Emotional stress increases magnesium excretion and loss [>]. Stress depletes magnesium from the body because increased adrenaline levels cause increased loss of magnesium from cells. The more stress we experience the greater the loss of magnesium. The more we are deficient in magnesium, the more reactive to stress we become.

– Fluoride (tap water, certain medications and antibiotics, toothpaste, etc.) is very effective in draining magnesium from the body. Take chlorella > to remove fluoride from your body. Here is the list of medications that contain fluoride which leads to magnesium deficiency >

– Alcohol caused magnesium deficiency and in addition, it interferes with absorption of vitamin D, which in turn is required for magnesium absorption. On the other hand, if you supplement vitamin D you must take magnesium at the same time as vitamin D requires magnesium for its conversion thus slowly leading to deficiency of this mineral.

– Caffeine leads to magnesium deficiency.

– Certain medications, such as cisplatin, Prozac, diuretics, antibiotics (including gentamicin & tobramycin), corticosteroids (prednisone, deltasone, etc.), antacids, insulin, aminoglycosides, fluoroquinolones, digoxin, ciclosporin, amphotericin B, etc. can interfere with magnesium absorption or cause loss of magnesium with urine.

– Supplementing with high doses of vitamin D gradually leads to magnesium deficiency as it uses magnesium in the body for its own conversion. It has been clearly demonstrated that in people who don’t have enough magnesium in their body (and without supplementing it they probably don’t) even the highest daily doses of vitamin D will bring no benefit! (>)

– Processing depletes magnesium.

– Also, cooking (heating) significantly reduces the amount of magnesium in listed above food sources. For this reason, raw green leafy vegetable juices and raw green salads, raw wheat germ, soaked overnight (in distilled water) nuts and seeds, raw sprouts (not all of them can be consumed raw), or raw seaweeds are significantly higher in magnesium than beans and whole grains as they must be consumed well-cooked (to prevent indigestion).

– Digestive system problems such as inflammation may impair the body’s ability to absorb magnesium.

– Soda leads to magnesium deficiency.

– Menopause is associated with low magnesium.

– Age (ability to absorb magnesium decreases with age). Magnesium excretion increases while absorption decreases with age, because of decreased intake of foods high in magnesium and various chronic diseases [>].

– Low magnesium levels in the body may occur due to defects in its absorption due to inflamed intestines, lack of probiotics, etc.

– Diabetes causes loss of magnesium via kidneys.

– Fluoride in tap water, toothpastes, many medications, etc. binds magnesium in the body. Here is the list of medications that contain fluoride which leads to magnesium deficiency >

SYMPTOMS OF MAGNESIUM DEFICIENCY

Magnesium deficiency may produce various neuromuscular and psychiatric signs including leg cramps, restless leg syndrome, muscular weakness, irritability, anxiety, panic attacks, depression, sleep problems & insomnia, fatigue, confusion, tremors, tetany (involuntary muscle contractions), migraines & headaches, seizures, ataxia, vertigo, hallucinations, poor bone density, asthma, constipation, IBS & other bowel problems, cystitis, diabetes & hypoglycaemia (low blood glucose), irregular heart rhythm, palpitations & other heart problems, hypertension, kidney disease, liver disease, fibromyalgia, chronic back pain, nerve problems, and more. [>]

HEALTH BENEFITS OF MAGNESIUM

MITOCHONDRIA & CELLULAR ENERGY

Six out of eight of the steps in the Krebs cycle require magnesium. So, when anyone ever talks to me about mitochondrial problems, you need a lot of magnesium, mainly, to get your Krebs cycle going.

PHYSICAL PERFORMANCE

Magnesium supplements had a positive impact on performance in resistance exercise [>]. It improved performance, even though the players were not magnesium-deficient [>]. Generally, magnesium supplements have a greater effect in deficient individuals [>].

Daily magnesium oxide supplementation for 3 months improved physical performance in healthy elderly women [>].

MUSCLE SPASMS & CRAMPS

Dr Carolyn Dean: “I’ve had a couple of former NFL players who’ve had to quit the sport because of extremely severe muscle cramping, and then come to find out many years later that it was magnesium deficiency. You look at Kobe Bryant in the first game of the NBA finals. He was taken off with muscle spasms. So I wrote a big article about Kobe Bryant Has Magnesium Deficiency. And that’s where I was quoting earlier about when you take these electrolytes, you’re just getting sugar and sodium back. But anyway, yes players can be very much affected in any sort of team sport where you’re sweating a lot. I’ve had a lot of teen athletes whose parents have come to me for guidance in how to get over their spasms. And it’s increasing their hydration, putting sea salt in the water, getting liquid magnesium, and liquid multiple minerals into water. And that is all that it takes to turn them around and keep them in the game” (>).

HELPS RELAX ALL MUSCLES

Since lack of magnesium leads to spasms and dysfunction of various muscles, including uterus, heart, stomach, and colon, magnesium supplementation is often the best and sometimes even the only way to relax these muscles. Therefore, supplementing with good quality magnesium is the most important remedy for muscle cramps, stomach cramps, or menstrual (uterine) cramps. It relaxes the nervous system and muscles including uterus! Take a daily dose of at least 800 mg of good quality magnesium such as magnesium citrate (400 mg an hour before breakfast and 400 mg 1-2 hours before bed). Start from small doses such as 100 mg 2 times a day and gradually increase the dose.

HELPS RELAX BLOOD VESSELS, PROMOTES HEART HEALTH & NORMAL BLOOD PRESSURE

Magnesium supports normal blood pressure and heart muscle function. According to Dr Yiqing Song, “Evidence indicates that maintenance of optimal magnesium status in the human body may help prevent or treat hypertension.”

Magnesium supplementation reduced blood pressure by up to 12 points mm-Hg [>, >]. Magnesium also increased the effectiveness of blood pressure drugs [>, >].

HELPS ALLEVIATE MIGRAINE HEADACHES

Magnesium deficiency can lead to spasms of brain arteries and increased release of pain-inducing chemicals.

Since magnesium is involved in neurotransmitter function and regulating the constriction and relaxation of blood vessel found in the brain its deficiency is believed to contribute to migraines. Studies show that when sufferers of migraines supplement with magnesium, their symptoms improve. 

A 600 mg oral magnesium daily dose for 12 weeks reduced the frequency of headaches by 41.6%, while also reducing the duration and severity of the attacks [>, >].

KIDNEY DISEASE & MAGNESIUM

Low magnesium is associated with an increased risk of kidney dysfunction in chronic kidney disease patients. It also increases mortality in dialysis patients (>).

Cisplatin, a commonly used chemotherapeutic for ovarian and other cancers, reduces magnesium levels in most patients thus leading to acute kidney injury in 25-30% of patients. Magnesium supplementation reduced severity of kidney toxicity in patients on cisplatin (>). Magnesium supplementation during cisplatin treatment protects against acute kidney injury in mice (>).

In one of her interviews (>) Dr Carolyn Dean spoke about a magnesium researcher who worked with a kidney researcher, and they found that people with chronic kidney disease of all varieties have the highest levels of serum magnesium. But in that same sample, the lowest level of ionized magnesium. So, in the serum, it’s looking high because you see the serum has to support the heart and it’s always going to look pretty normal because it has to keep the heart perfused. If heart needs magnesium the body will take it out of bones and muscles. Therefore, every time doctors measure the serum magnesium it’s going to look normal. For this reason, it is important to do the magnesium RBC blood test instead of the regular blood serum test. Another thing to remember is also the proper red blood cell test magnesium range. It used to be 4.2 to 6.8 then it was changed to 3.8 to 6.0 because the population is getting more and more deficient in magnesium. Unfortunately, this range is just an average for a very deficient population and therefore not reliable. The optimum one should be 6.0 to 6.5 milligrams per decilitre.

So, that magnesium researcher and the kidney researcher found that kidney patients have high levels of serum magnesium. For this reason kidney patients are always warned to not take magnesium supplements. However, the same study participants with chronic kidney disease, had low levels of ionized magnesium, which means they had magnesium in their blood, but not in their cells. So, those two scientists decided to give those patients ionised liquid magnesium. And, they discovered that this form of magnesium actually got into the cells of those people with chronic kidney disease, and as a result, their health improved.

After that study, the magnesium researcher requested from the kidney specialist to publish that very important finding, but he refused by saying that he couldn’t do that because it was so well known that magnesium can’t be taken in kidney disease. (>)

REQUIRED FOR THE ACTIVATION OF VITAMIN D

Magnesium is necessary to activate all the enzymes that metabolize vitamin D. In people who are deficient in magnesium vitamin D supplementation may not work at all even in high doses taken over a long period of time. Here are two excellent examples: Severe vitamin D deficiency in children results in rickets, a disease that softens and weakens bones. In a case reported in the Lancet, children with rickets received massive doses, 6 million IU of vitamin D over 10 days, without any improvement after six weeks. When they were treated with magnesium because of low serum levels, rickets promptly disappeared. In another case study published in “The American Journal of Clinical Nutrition,” vitamin D treatment did not resolve low blood calcium in five patients although vitamin D is essential for calcium absorption. However, when the same patients were given magnesium, because of low levels, as a result, the calcium levels quickly returned to normal. According to the study’s authors, magnesium may promote the release of calcium from bone in the presence of vitamin D (>).

EXCELLENT SLEEP & RELAXATION AID

Magnesium enables us to control stress and is vital in our body for proper functioning of the nervous system and brain, promoting good mood and improves our sleep patterns. It’s been suggested that this is because Magnesium is involved in the synthesis and function of GABA and serotonin, neurotransmitters known to be most effective in calming the brain and promoting relaxation. That is why Dr. Berzin calls Magnesium “the nature’s anti-anxiety drug”.

DEPRESSION

A powerful clinical study (>) concluded that a daily dose of supplemental magnesium provides an effective and safe alternative treatment to dangerous and relatively ineffective pharmaceutical antidepressants. The study titled “Role of magnesium supplementation in the treatment of depression: A randomized clinical trial (>)” was published in PLOS One. While previous studies have looked only at the link between magnesium and depression, this is the first placebo-controlled clinical study which evaluated the effectiveness of treating depression with over-the-counter magnesium. During the 6 week period, 126 adult subjects diagnosed with mild-to-moderate depression, received a daily dose of 248mg of elemental magnesium (in the form of magnesium chloride). According to the results of this trial, magnesium was effective in treating mild-to-moderate symptoms of depression: “Consumption of magnesium chloride for 6 weeks resulted in a clinically significant net improvement in PHQ-9 scores of -6.0 points … and net improvement in Generalized Anxiety Disorders-7 scores of -4.5 points … Average adherence was 83% by pill count. The supplements were well tolerated and 61% of participants reported they would use magnesium in the future. Similar effects were observed regardless of age, gender, baseline severity of depression, baseline magnesium level, or use of antidepressant treatments. Effects were observed within two weeks. Magnesium is effective for mild-to-moderate depression in adults. It works quickly and is well tolerated without the need for close monitoring for toxicity.” (>) The conclusion of this study states that the use of magnesium supplement generated improvement in PHQ-9 scores of -6.0 points. In comparison, when conventional antidepressant drugs manage to produce improvement in PHQ-9 scores of -5.0 points, they are regarded as highly effective and recommended for long-term use. Since magnesium score according to the study results was higher, it deserves to be recommended with expectations for a complete response, which is sometimes termed “remission.” In addition, the use of supplemental magnesium does not give any serious side effects. The administration of conventional antidepressants, on the other hand, result in nearly half of patients discontinuing treatment during the first month, usually due to their dangerous side effects.

Major and suicidal depression seems to be closely related to magnesium insufficiency [>].

Magnesium supplementation improved symptoms of major depression, PMS, post-partum depression, and chronic fatigue [>].

Administration of magnesium sulfate to rats with traumatic brain injury significantly decreased post-traumatic depression [>].

ANXIETY & PMS

Magnesium taken together with B6 relieved premenstrual anxiety in women [>].

NERVE REGENERATION

Magnesium supplements improved neurobehavioural function, enhanced nerve regeneration and reduced inflammation in mice [>].

FIBROMYALGIA

Magnesium increases energy production inside body cells and helps reduce symptoms of a painful condition known as fibromyalgia (>) which results in a muscle and joint pain. In one study researchers tested the effectiveness of 1,200mg of malic acid plus 300mg of magnesium a day on women with fibromyalgia. As a result, all patients treated with malic acid and magnesium experienced reduced muscle stiffness and pain (>). In addition, they also noticed improved mental attitude. At the same time, the treatment with malic acid and magnesium didn’t cause any side effects.

PREVENTION OF ATHEROSCLEROSIS & HEART ATTACK

Magnesium is a natural calcium channel blocker. That means it is used by the body to balance and remove excess calcium from the body. Like vitamin K2, magnesium is crucial in protecting the heart from the build-up of calcium (calcification) which can lead to heart disease. It functions as a regulator of calcium metabolism and storage in bones and muscles.

The highest amount of magnesium in human body can be found in the heart. No wonder magnesium deficiency can trigger a heart attack.

Never done before research by Dr Fang published in the Journal BMC Medicine revealed that over 45,000 patients with heart disease, heart failure, stroke and diabetes had a deficiency of magnesium! Magnesium deficiency has been implicated in various conditions, including heart disease, heart attack, stroke and diabetes before but Dr Fang was the first to summarise all available research. And the conclusion is quite shocking because it suggests that only by taking just 100 mg of magnesium per day we can significantly lower the risk of heart attack, heart disease, stroke, and diabetes.

Magnesium is required for the formation and activation of ATP (cellular energy) and is essential for heart muscle contraction. Life-threatening cardiac arrhythmias and seizures represent the most serious manifestation of magnesium deficiency. Magnesium deficiency leads to higher levels of sodium and calcium and lower levels of magnesium and potassium in the heart. This increases constriction of the coronary (heart) arteries, which can induce coronary artery spasms, heart attack and arrhythmias. Autopsy studies have revealed lower magnesium content in heart muscle in those who have died of a heart attack. Therefore, supplementing with well-absorbed magnesium help prevent coronary artery (heart) disease.

The death of actress Carrie Fisher came as a shock to everyone. She had a cardiac arrest while on an airline flight, never regained consciousness and died. Soon after that tragic event it was reported that her fatal heart attack was caused by a magnesium deficiency.

Increased magnesium intake was associated with a 30% lower risk of cardiovascular disease and a 22% lower risk of ischaemic heart disease.

Magnesium intake was associated with reduced risk of hardening of the arteries (calcification), indicating magnesium’s protective role in stroke and fatal heart disease [>].

HELPS RELIEF CONSTIPATION

Some forms of magnesium such as magnesium citrate is an osmotic laxative, which means it relaxes your bowels and pulls water into your intestines. The water helps soften and bulk up your stool, which makes it easier to pass. Magnesium citrate is relatively gentle. It means it shouldn’t cause urgency or emergency bathroom trips unless you take too much of it. Since magnesium helps maintain healthy nervous system function it also prevents constipation as the nervous system regulates colonic motility. Magnesium is also required for the production of serotonin, which apart from being a happy hormone also regulates peristalsis of the colon, thus preventing constipation. In addition, magnesium is vital for maintaining healthy muscle contraction & relaxation (colon is a muscle). According to Dr. Craig Maxwell, „Magnesium helps to relax the smooth muscles of the colon allowing normal bowel movements. While a diet high in fibre is important, magnesium is even more important… In a study published in 1996 researchers explain that magnesium sulphate pulls water from other tissue into the small intestines. This water stimulates the muscular movement of the intestines, helping with bowel elimination. The American Cancer Society, state that magnesium citrate has the same laxative effect and usually results in a bowel movement within ½ to 3 hours from taking a supplement.”

Osmotic and Stimulant Laxatives for the Management of Childhood Constipation >

NECESSARY FOR STRONG BONES & TEETH

Magnesium functions as a regulator of calcium metabolism and storage in bones and muscles. Not too many people realise that Magnesium is more important for strong bones than calcium. Too much calcium without magnesium causes bones to become brittle because without magnesium calcium can’t be used to strengthen bones. Instead, it tends to be deposited in kidneys and arteries leading to kidney stones and arteriosclerosis. Another key nutrient to prevent such dangerous calcification is vitamin K2.

Magnesium supplementation was shown to be beneficial in women with osteoporosis [>]. In postmenopausal women, magnesium deficiency has been correlated with bone loss and lower bone mineral density [>].

However, chronic elevated magnesium levels seem to have a negative effect on bone metabolism, parathyroid gland function and may lead to mineralization problems [>].

DIABETES & NON-ALCOHOLIC FATTY LIVER

Low magnesium levels play a role in the development of insulin resistance. Since Magnesium helps convert sugar to energy it helps our body to maintain normal blood sugar levels. In addition, studies demonstrated that oral Magnesium supplementation improves insulin sensitivity in people with insulin resistance and high blood sugar levels.

Magnesium deficiency has been implicated in the cause of liver problems, especially non-alcoholic fatty liver which is strongly associated with insulin resistance, type 2 diabetes, obesity, elevated fat levels, and high blood pressure [>].

Blood pressure, insulin resistance, fasting glucose and triglyceride levels decreased significantly in the subjects who received Magnesium chloride [>].

CANCER

Men with increased serum magnesium concentrations had a 50% lower risk of cancer death [>].

Every 100 mg per day reduction in magnesium intake was associated with a 24% increase in the risk of pancreatic cancer [>].

PREGNANCY

Magnesium deficiency during pregnancy may lead to foetal developmental defects [>].

Magnesium supplementation resulted in reducing the risk of low birth weight [>] and a lower incidence of newborn hospitalization and newborn jaundice [>].

Magnesium deficiency during pregnancy contributes to the occurrence of post-pregnancy depression [>].

SUPPLEMENTING WITH MAGNESIUM

Please keep in mind that the concentration of magnesium in the listed above dietary sources greatly depends on the quality of the soil (concentration of magnesium in the soil which differs from place to place). For this reason, even those who drink green juices (normally the highest source of magnesium) on a regular basis are sometimes shocked to be found deficient in magnesium! That is very strong evidence that even if we are on every healthy unrefined diet we are still better off if we support our diet with good magnesium supplements (at least 100mg twice a day or 150-200mg twice daily if our diet and lifestyle are not so healthy). In addition, according to some experts, even if we are not deficient in magnesium, supplementing is still very beneficial.

INTERACTIONS WITH OTHER VITAMINS & MINERALS

– Magnesium enhances the uptake of vitamin B6 and vice versa. Vitamin B6 improves absorption of magnesium (vitamin B6 increases the amount of magnesium that our cells can absorb).

– Calcium leads to magnesium deficiency and increased risk of heart attack, muscle cramps, etc.

– Magnesium is required to convert B1 to its biologically active form and is also required for certain thiamine-dependent enzymes. Overcoming thiamine (B1) deficiency might not occur if magnesium deficiency is not addressed.

– Magnesium is required for potassium uptake in cells.

– Vitamin D supplements over time lead to magnesium deficiency as vitamin D in the form of supplements uses magnesium in liver and kidneys for its own conversion. Magnesium is a cofactor for the biosynthesis, transport, and activation of vitamin D. However, some sources suggest that supplementing with vitamin D may also improve levels of magnesium especially in obese individuals?

– Magnesium is necessary to activate all the enzymes that metabolize vitamin D. Magnesium deficiency causes vitamin D to be stored and inactive. In people who are deficient in magnesium, vitamin D supplementation may not work at all even in high doses taken over a long period of time. Here are two excellent examples: Severe vitamin D deficiency in children results in rickets, a disease that softens and weakens bones. In a case reported in the Lancet, children with rickets received massive doses, 6 million IU of vitamin D over 10 days, without any improvement after six weeks. When they were treated with magnesium because of low serum levels, rickets promptly disappeared. In another case study published in “The American Journal of Clinical Nutrition,” vitamin D treatment did not resolve low blood calcium in five patients. Vitamin D is essential for calcium absorption. The patients were given magnesium because of low levels, and, as a result, the calcium levels quickly returned to normal. According to the study’s authors, magnesium may promote the release of calcium from bone in the presence of vitamin D.         

– Supplements of high levels (142 mg/day) of zinc might reduce magnesium absorption.

RECOMMENDED DAILY ALLOWANCE OF MAGNESIUM

• Infants–6 months: 30-40 milligrams
• 7–12 months: 70 milligrams
• 1–3 years: 100 milligrams
• 4–7 years: 150 milligrams
• 8–13 years: 250-300 milligrams
• 14–Adult men: 400 milligrams
• 14–Adult women: 350 milligrams
• Pregnant women: 350–400 milligrams
• Women who are breastfeeding: 300 milligrams

SAFE UPPER INTAKE

The safe upper daily intake for magnesium is set at 400mg in UK and 420mg in the US.

DOSAGE FOR THOSE WHO ARE DEFICIENT

If you are deficient in magnesium (most people who are not taking supplemental magnesium do), try to use good quality magnesium of high bioavailability such as magnesium bisglycinate chelate, citrate, etc.: 150-200mg of elemental magnesium twice daily (with breakfast and about 30 – 60 minutes before bed). Those regularly taking higher doses of vitamin D3 (over 4000 IU per day) probably need even more magnesium (at least 200mg of elemental magnesium twice daily). Please check the elemental amount of magnesium per daily dose when you buy a supplement as they usually contain the overall amount of magnesium and elemental (actually absorbed).

INTERACTIONS WITH OTHER NUTRIENTS

– Magnesium is required to convert vitamin B1 to its biologically active form and is also required for certain thiamine-dependent enzymes. Overcoming thiamine (B1) deficiency might not occur if magnesium deficiency is not addressed.

– Vitamin B6 improves absorption of magnesium (vitamin B6 increases the amount of magnesium that our cells can absorb).

– Magnesium enhances the uptake of vitamin B6 and vice versa.

– Magnesium is required for potassium uptake in cells.

– Calcium (including supplements and even too much calcium from dairy) leads to magnesium deficiency and increased risk of heart attack, muscle cramps, etc. A cup of yoghurt may contain about 300 milligrams of calcium. Some people find that if they have two or three cups of yoghurt in one day, they actually start getting heart palpitations and leg cramps because calcium from dairy really lowered magnesium levels.

On the other hand, too much supplemental magnesium may increase the need for calcium. There are people who think that the magnesium is all they need and take too much of it for a long time leading to a calcium problem. It is therefore important to make sure you are getting 700 milligrams of calcium every day from your diet or well-absorbed calcium supplement such as calcium citrate.

– Supplements of high levels (142 mg/day) of zinc might reduce magnesium absorption.

– Vitamin D supplements over time lead to magnesium deficiency as vitamin D in the form of supplements uses magnesium in liver and kidneys for its own conversion. Magnesium is a cofactor for the biosynthesis, transport, and activation of vitamin D. However, some sources suggest that supplementing with vitamin D may also improve levels of magnesium especially in obese individuals?

– Magnesium is necessary to activate all the enzymes that metabolize vitamin D. Magnesium deficiency causes vitamin D to be stored and inactive. In people who are deficient in magnesium, vitamin D supplementation may not work at all even in high doses taken over a long period of time. Here are two excellent examples: Severe vitamin D deficiency in children results in rickets, a disease that softens and weakens bones. In a case reported in the Lancet, children with rickets received massive doses, 6 million IU of vitamin D over 10 days, without any improvement after six weeks. When they were treated with magnesium because of low serum levels, rickets promptly disappeared. In another case study published in “The American Journal of Clinical Nutrition,” vitamin D treatment did not resolve low blood calcium in five patients. Vitamin D is essential for calcium absorption. The patients were given magnesium because of low levels, and, as a result, the calcium levels quickly returned to normal. According to the study’s authors, magnesium may promote the release of calcium from bone in the presence of vitamin D.     

– Chronically elevated magnesium levels seem to have a negative effect on bone metabolism, parathyroid gland function and may lead to mineralization problems [>].

MAGNESIUM SUPPLEMENTS SHOULD BE FORTIFIED WITH VITAMIN B6

Good Magnesium should be fortified with Vitamin B6 which facilitates cellular uptake of magnesium, increases its effectiveness and limits excretion. It was found that supplemental magnesium combined with Vitamin B6 was more effective than magnesium alone.

Apart from improving the absorption and effectiveness of magnesium, Vitamin B6 contributes to the normal function of the nervous & immune system, normal psychological function, regulation of hormonal balance and hormonal activity in both men and women, and reduction of tiredness & fatigue.

ADDITIONAL RECOMMENDATIONS

If you want to avoid excipients (binders, fillers, preservatives, etc.) get a colloidal (ionic) magnesium or pure magnesium such as citrate in a powder form making sure you buy it from a reliable supplier.

When you’re on magnesium supplements, you should consider taking vitamin D3 and vitamin K2, as they work synergistically with one another.

If you want to avoid supplements you must make sure you consume most of the above-mentioned food sources such as drinking at least one glass of fresh raw green vegetable juice every day 30 minutes before breakfast. You can add to it 1 heaped tablespoon of wheat germ. However, even if you do this on a regular basis you can’t be sure that you get enough magnesium as it depends on the quality of the soil the vegetables were taken from.

TYPES OF MAGNESIUM

The most absorbable forms magnesium are glycinate (bisglycinate) chelate, citrate, taurate, or aspartate, although the Krebs cycle chelated-magnesium forms (malate, succinate, fumarate) are also good and they are often used to support the production of energy at a cellular level‚ in the mitochondria.

Absorption (bioavailability) of magnesium carbonate, sulfate, gluconate, and oxide are significantly lower and therefore cheaper and most commonly found in supplements.

THREONATE

Magnesium threonate appears promising due to its superior ability to penetrate the mitochondrial membrane and it is believed that it can rich the brain easier than other forms of supplemental magnesium. According to one study subject were given magnesium via an intravenous drip. As a result, blood plasma levels of magnesium increased by 100% which resulted in an increase of magnesium in cerebrospinal fluid by 10%!

Like magnesium glycinate, magnesium threonate is a chelated form of magnesium because its ions are bonded to the amino acid L-Threonine. The chelation makes magnesium readily absorbed from the digestive tract, however magnesium threonate has the additional health benefit of being able to cross the blood-brain barrier and increase magnesium levels in cerebrospinal fluid. Some sources maintain that this form of magnesium can increase levels of this mineral in the brain by 15% after 24 days of use while other magnesium supplements have had little or no effect. (>)

In addition, it was discovered that magnesium threonate can improve synaptic connections in the brain thus promoting good mood, memory, ability to learning, reducing brain fog, and preventing cognitive decline.

According to a 2016 human study taking magnesium L-threonate for 12 weeks not only boosted cognitive performance but also reversed brain ageing by more than nine years in older adults with cognitive impairment! (>, >)

Animal studies confirmed that magnesium L-threonate has a remarkable ability to promote new synapse formation and preserve youthful brain function. (>)

CITRATE

Magnesium citrate (magnesium combined with citric acid) is one of the best forms of magnesium a far as bioavailability is concerned, and in addition, it is also mildly laxative, which can be very beneficial for those who are constipated. Studies show that magnesium citrate is very absorbable and directly increases blood plasma and salivary levels of magnesium.

Some experts believe that magnesium supplements that dissolve well are more effectively taken up in the intestine. After we swallow a magnesium supplement it is broken down by the stomach acid. But as the magnesium ions move through the small intestine, that acidity drops and as a result, some forms of magnesium may become to a less soluble. Magnesium citrate, however, has proven to remain soluble even when acidity drops and are available for uptake throughout the intestine. It is believed it is the high solubility of magnesium citrate which is the reason why it directly increases magnesium blood plasma levels.

Although there are different opinions about the bioavailability of different forms of magnesium, yet magnesium citrate is probably on a similar level than magnesium glycinate (a chelated form of magnesium). If you suffer from constipation I would suggest using citrate and if you need higher dosages of magnesium and want to avoid loose stools take taurate, glycinate or bisglycinate form.

Sipping a magnesium citrate powder in water throughout the day is the best way to get better absorption of magnesium.

GLYCINATE & BISGLYCINATE

In magnesium glycinate, magnesium is bound with amino acid glycine and for this reason it is a chelated form of magnesium with improved bioavailability. Glycine is a large molecule so there is less magnesium by weight, but the glycine itself is a relaxing neurotransmitter and so enhances magnesium’s natural relaxation properties. This could be the best form if you’re using it for mental calm and relaxation.

It is not only a very well-absorbed form of magnesium but also shouldn’t impose a laxative effect, although it depends on your needs.

Since it is a chelated form of magnesium its manufacturers claim that it provides higher levels of absorption and bioavailability, and like magnesium citrate, it is often recommended for those who want to address magnesium deficiency.

Magnesium glycinate may have better-relaxing effect than other forms because the amino acid glycine is known for the calming impact it can have on the nervous system.

Some proponents of magnesium glycinate claim that magnesium needs an amino acid (needs to be in a chelated form) to be properly absorbed. The research, however, seems to suggests that magnesium glycinate (which is chelated) does not appear to be significantly more absorbable than magnesium citrate (not chelated form).

Magnesium bisglycinate is also a chelated and highly bioavailable type of magnesium. Like magnesium glycinate, it utilizes magnesium bound to the amino acid glycine, which facilitates intestinal absorption. Bisglycinate (bis = 2) refers to the fact that instead of one glycine (or glycinate as glycinate is the same as glycine) amino acid (like in magnesium glycinate) it contains two glycine amino acids. It also means that it has double protection from stomach acid and gets into the intestines in a more organic form than with a regular glycine. However, in reality, magnesium glycinate and bisglycinate are the same as only different words are used for the same type of magnesium.

What is very important to know is that not all magnesium bisglycinate forms are the same as some of them are not pure but buffered (mixed) with cheap magnesium oxide, even though you might not be aware of this when you read a supplement bottle. Those who practice it maintain that it has been done to increase the bioavailability, but in reality, it results in a decreased absorption.

Although bisglycinate or glycinate is well-absorbed magnesium some companies claim that magnesium bisglycinate appears to be the safest and most absorbable form of magnesium or that we would have to take four times the amount of magnesium citrate to get the equivalent amount of magnesium bisglycinate. They also maintain that the only magnesium glycinate can effectively pass through the intestine to the bloodstream. However, it is impossible to find out if these claims are true as they don’t provide any scientific evidence or sources.

CHLORIDE

Magnesium chloride contains 12 % magnesium but has better absorption than magnesium oxide, which contains about 60 % magnesium but very low levels of absorption. Magnesium oil is supersaturated magnesium chloride in distilled water.

Magnesium chloride oil is an oil form that can be applied to the skin and often recommended for those who have digestive disorders that do not allow normal absorption of magnesium in the gastrointestinal tract. Athletes sometimes use this magnesium to reduce muscle pain and increase energy and endurance.

When we apply magnesium chloride oil on the skin, we’re actually stimulating the DHEA receptors, so it helps hormonal balance.

A French Doctor by the name of Dr Joseph Favier discovered that by giving magnesium chloride tablets to men with an enlarged prostate (BPH) their nocturnal urinations was significantly reduced and that after urination the urine retention problems were minimised. One patient who had complete urine retention and who was scheduled for the operation was given four tablets (2000mg) of magnesium chloride. As a result, he was able to urinate, the operation was cancelled and he was sent home. After that experience, the patient had no more trouble as long as he continued to take a magnesium chloride supplement.

The best form of magnesium chloride supplementation seems to be oil (liquid or spray). To make oil magnesium chloride is dissolved in hot distilled water until the saturation point is reached (water will absorb no more magnesium chloride).

The best method of introducing magnesium chloride into the body is not by swallowing it but by spraying the oil under the tongue or applying it to soft areas of the skin, such as underarms, thighs, or belly. Magnesium chloride is much better absorbed from under the tongue or through the skin because it gets directly into the bloodstream avoiding digestive tract. When magnesium chloride is swallowed it has to go through the stomach and liver before it is absorbed into the blood which carries it to the cells all over the body.

This magnesium gives all benefits of magnesium and in addition, when taken internally, chloride (from magnesium chloride) combines with hydrogen in the stomach making hydrochloric acid deficiency of which is very common and leads to various digestive problems as hydrochloric acid is a powerful digestive enzyme that is responsible for the breaking down of proteins, absorption of minerals, and activation of intrinsic factor, which is necessary for the breakdown and proper absorption of vitamin B12.

Nagari (Nigari) flakes – used in Japan to make tofu from soya milk – is magnesium chloride.

Read more on magnesium chloride oil and how to make it at home >

OROTATE

Magnesium orotate is a complex consisting of magnesium bound to orotic acid. It is regarded by some as the most easily absorbable form of magnesium and more beneficial to the heart than other types. According to Dr Edward Group, “If you need magnesium supplementation magnesium orotate is the best you can get”. Some experts suggest that orotic acid has the ability to carry magnesium across cell membranes, producing a higher concentration of magnesium in cells. Because magnesium orotate is not very soluble in water, it does not dissociate in the GI tract. This means that, unlike many other forms of magnesium, is does not cause diarrhoea. Instead, it delivers magnesium directly to the cells, thus smaller quantities of elemental magnesium are required to be effective. Magnesium orotate doesn’t have a laxative effect.

The effects of magnesium orotate include improved survival of heart tissue damaged by lack of oxygen (>), improved survival of heart cells after heart attacks (>), reduction of premature heartbeats & arrhythmias (>), increase in exercise capacity (>,>), lowered LDL, increased HDL cholesterol & reduced plaque formation in atherosclerosis (>,>), correction of magnesium deficiency (>), reduction in calcification of damaged heart tissue (>), improvement in skin appearance (>).

The mechanism for these benefits is believed to involve an improved availability of DNA & RNA precursors needed for repair of damaged heart tissue, and an increase in the synthesis of glycogen and ATP, required for the recovery of the heart muscle (>).

CARBONATE

Magnesium carbonate has antacid properties which may be beneficial for those with heartburn but I do not recommend this magnesium with or after meals as it may lower stomach acidity which is required for proper digestion and deficiency of hydrochloric acid (HCL) in the stomach contributes to the heartburn as it increases pressure in the stomach contributing to the dysfunction of the oesophageal sphincter muscle >.

OXIDE

Magnesium oxide is usually characterised by lower bioavailability, although not all studies seem to prove it. It may cause a laxative effect, which might be beneficial for those with sluggish bowel movement or constipation. When a magnesium salt is not readily absorbed in the colon (like it is in case of magnesium oxide), it mostly stays in the colon and draws water from the interstitial space into the lumen resulting in the softened stool or sometimes even diarrhoea. For this reason, magnesium oxide is often used as a stool softener, as its absorption rate is lower (some sources suggest it is as low as around 5%).

Magnesium oxide formulas contain around 60 per cent elemental magnesium which is the highest among all types of magnesium supplements. This high percentage makes many people think that this type of magnesium is the best. However, keep in mind that magnesium oxide is non-chelated, which means that it’s not in a form that’s easily absorbed and metabolized by the body. In fact, magnesium oxide has only a 4 per cent absorption rate, which is low compared to that of the other magnesium supplements.

ASPARTATE

Magnesium aspartate helps transport fats inside body cells and help cope with chronic fatigue. Some sources suggest avoiding frequent supplementation with magnesium glutamate and aspartate arguing that glutamic acid and aspartic acid are components of the dangerous artificial sweetener aspartame, and both of them may become neurotoxic when unbound to other amino acids.

SULFATE (EPSOM SALT)

Magnesium sulfate (Epsom salt) is also a laxative form and not regarded as the best way to supplement magnesium due to lower bioavailability. For internal use, it is recommended to not take more than 2 teaspoons with a glass of water. It absorbs water, softening up stool and making it easier to pass. In addition, the magnesium that is present in the Epsom salt promotes contractions and relaxation of the bowel muscles, which also helps to pass the stool easier. Take about two teaspoons of Epsom salt with at least one cup of water or vegetable juice about 30 minutes before meal one or two times a day. It is also commonly used externally as a bath salt.

LACTATE

Magnesium lactate contains 12 % magnesium but has better absorption than magnesium oxide, which contains about 60 % magnesium but very low levels of absorption. It is also used to treat heartburn, indigestion, or upset stomach.

MALATE

One study in rats compared several magnesium supplements and found that magnesium malate provided the most bioavailable magnesium (>). It means more magnesium was absorbed and available for use when the rats were given magnesium malate, compared with other types of supplements (>). Some people report that malate may have less of a laxative effect than other types. This may be beneficial, depending on your specific needs.

Magnesium malate increases energy production inside body cells and helps reduce symptoms of a painful condition known as fibromyalgia (>) which results in a muscle and joint pain. Taking Malic acid > and magnesium supplements separately or magnesium malate is beneficial for coping with fibromyalgia. In one study researchers tested the effectiveness of 1,200mg of malic acid plus 300mg of magnesium a day on women with fibromyalgia. As a result, all patients treated with malic acid and magnesium experienced reduced muscle stiffness and pain (>). In addition, they also noticed improved mental attitude. At the same time, the treatment with malic acid and magnesium didn’t cause any side effects.

TAURATE

Magnesium taurate normalizes electrical activity across membranes in the heart and brain. Like glycinate, it doesn’t cause loose stools. 

HYDROXIDE (MILK OF MAGNESIA)

Magnesium hydroxide (milk of magnesia) is usually used as a laxative.

CHELATE

Magnesium chelate refers to highly absorbable forms of magnesium (similar to that found in food) as it is bound to amino acids (proteins). Some of the mentioned above forms, such as magnesium glycinate (or bisglycinate) are chelated. In magnesium glycinate, magnesium is bound to amino acid glycine.

Magnesium amino acid chelate is usually bonded to a variety of amino acids, which are all larger molecules but the individual amino acids could all be beneficial for different things. In this form, there is less magnesium by weight but the bioavailability of magnesium is high. By comparison, in magnesium oxide, there is more magnesium by weight but bioavailability of this magnesium is much lower. However, even inexpensive and poorly absorbed magnesium oxide can be bound to an amino acid and is sometimes sold as “magnesium oxide amino acid chelate“. Its absorption is significantly improved but the cost of it is obviously higher too.

COLLOIDAL (IONIC) MAGNESIUM

Some time ago, a renown magnesium expert, Dr Carolyn Dean, introduced a new form of magnesium supplement known as ReMag, Pico Meter Magnesium or Pico-Ionic Magnesium (>). “Pico” stands for picometer which is is like a trillionth of a meter, and refers to the size of the minerals (including magnesium) that are in nature most bioavailable in our body. It corresponds with the mineral ion channel size in our cells. At the same time, picometer is also the diameter of the plant rootlets.

This supplement consists of a purified and ionized magnesium chloride which is supposed to have high potency and bioavailability designed to deliver this highly bioavailable magnesium directly to body cells, bypassing the laxative effect often triggered by magnesium when it passes through the gut. Dr Dean claims that because this magnesium is picometer-sized (50,000 ppm) it is 100% absorbed at the cellular level, providing body cells with immediate access to this usable magnesium. UK customers can check this product here >

There are also other ionic (colloidal) magnesium supplements available online. For instance, the Good State – Liquid Ionic Magnesium (40,000-80,000 ppm) (>) seems to be a good alternative to the above mentioned. It is also an American supplement but UK customers can find it on Amazon (>).

 CONTRAINDICATIONS

– Some sources suggest that chronic high magnesium exposures may cause potential thyroid disruption.

– In myasthenia gravis, the intravenous administration of magnesium may increase muscle relaxation and collapse the respiratory muscles.

– Slow heart rates can be made even slower due to supplemental magnesium intake, as magnesium relaxes the heart.

– Chronically elevated magnesium levels seem to have a negative effect on bone metabolism, parathyroid gland function, and may lead to mineralization problems [>].

– In patients with chronic renal (kidney) failure or those on dialysis, serum magnesium concentrations are frequently elevated and therefore physicians tell patients to avoid magnesium because there is an inability to clear magnesium from the kidneys. However, on the other hand, kidneys desperately need magnesium, therefore, in this case, a special ionic (colloidal) magnesium can be used as this form of magnesium is 100% absorbed.

Low magnesium is associated with an increased risk of kidney dysfunction in chronic kidney disease patients. It also increases mortality in dialysis patients (>).

Cisplatin, a commonly used chemotherapeutic for ovarian and other cancers, reduces magnesium levels in most patients thus leading to acute kidney injury in 25-30% of patients. Magnesium supplementation reduced severity of kidney toxicity in patients on cisplatin (>). Magnesium supplementation during cisplatin treatment protects against acute kidney injury in mice (>).

In one of her interviews (>) Dr Carolyn Dean spoke about a magnesium researcher who worked with a kidney researcher, and they found that people with chronic kidney disease of all varieties have the highest levels of serum magnesium. But in that same sample, the lowest level of ionized magnesium. So, in the serum it’s looking high because you see the serum has to support the heart and it’s always going to look pretty normal because it has to keep the heart perfused. If heart needs magnesium the body will take it out of bones and muscles. Therefore, every time doctors measure the serum magnesium it’s going to look normal. For this reason, it is important to do the magnesium RBC blood test instead of the regular blood serum test. Another thing to remember is also the proper red blood cell test magnesium range. It used to be 4.2 to 6.8 then it was changed to 3.8 to 6.0 because the population is getting more and more deficient in magnesium. Unfortunately, this range is just an average for a very deficient population and therefore not reliable. The optimum one should be 6.0 to 6.5 milligrams per decilitre.

So, that magnesium researcher and the kidney researcher found that kidney patients have high levels of serum magnesium. For this reason, kidney patients are always warned to not take magnesium supplements. However, the same study participants with chronic kidney disease, had low levels of ionized magnesium, which means they had magnesium in their blood, but not in their cells. So, those two scientists decided to give those patients ionised liquid magnesium. And, they discovered that this form of magnesium actually got into the cells of those people with chronic kidney disease, and as a result, their health improved.

After that study, the magnesium researcher requested from the kidney specialist to publish that very important finding, but he refused by saying that he couldn’t do that because it was so well known that magnesium can’t be taken in kidney disease. (>)

Concerning this issue, please read the article by Dr Dean below.

DIABETES, KIDNEY DISEASE AND MAGNESIUM

By Dr Carolyn Dean

One of the signs of diabetes is low magnesium; it’s in all the medical texts but because we never learned about the importance of minerals in medical school, doctors do not routinely test for magnesium. And if they do, they use the wrong test. The serum magnesium test is highly inaccurate. But, luckily you can order your own Magnesium RBC test without a doctor’s prescription online at Request A Test. It’s only $49.00, but you want to have an optimum magnesium level of 6.0-6.5mg/dL.

I’ve written articles and blogs about the need for magnesium in kidney disease. However, the magnesium I now recommend is picometer ReMag. See Kidneys Need Magnesium and Kidney Disease Requires Magnesium. Diabetes damages the kidneys and is the leading cause of kidney disease. However, when the kidneys are impaired, doctors tell their patients not to take magnesium, which is what they actually need to heal their kidneys.

What got my blood boiling this morning was an article in Medscape about a “Novel Compound (that) Shows Promise in Diabetic Nephropathy” by treating inflammation. In my Magnesium Miracle book, I talk about inflammation in chronic disease and that since drugs cause inflammation – you can never treat inflammation with drugs.

With all the excitement of finding this new chemical, researchers are downplaying the side effects. There is something called the Hawthorne Effect where the novelty of having research conducted and the increased attention from such could lead to temporary improvement. The preliminary phase of drug testing was on 75 people and only went for 12 weeks. The reality is that diabetes is a chronic disease and treatment with this new drug could go on for decades.

Here is the way researchers tout this new drug. “This is the first compound we’ve had that interferes with the inflammatory process in the kidney. We now have a ‘big gun,’ which is very focused, does not have a lot of side effects, and is both safe and efficacious in a long-lasting and sustained way.” That type of talk keeps the funding going but it’s no consolation to the people who will develop side effects. The average drug has 79 side effects, so why would this one be any different?

Here is what one young kidney patient told me in March. “Before I found you and ReMag, I was spilling 2500 of protein in my urine. 6 months ago, I was down to 495. I got my results in the mail today and it was 100 !!!!!!! YAY!!!”

I also recommend ReMyte, my multi-mineral, which can help heal the tissue damage created by diabetes.

For diabetes itself, as my friend, Dr. Roby Mitchell says “You’ll never medicate your way out of diseases you behaved yourself into.” Medicine repeatedly says they have given up on treating diabetes with lifestyle so they opt for drugs and surgery. But the fact is, they never knew how to implement diet, exercise and other lifestyle changes because all they know is drugs. From the naturopathic side of my training, I’ve created an excellent Online Wellness Program called Completement Now!

Bottom line? Improve your lifestyle with Completement Now! See the special offer below. Take ReMag and ReMyte and read the free eBook on them available under the FAQs. You can also add my ReAline for a gentle detox and RnA Drops to make new cells and apply ReNew to feet that may be affected by peripheral neuropathy. Above all, know that you are in charge of your own healing and now you have the right tools.

Carolyn Dean MD ND, The Doctor of the Future®

RESOURCES: Along the borders and in the links of my web site you can find my books, writings, and my call-in radio show. Email your questions to [email protected].

DR. CAROLYN DEAN ON MAGNESIUM DEFICIENCY

I realized I had magnesium deficiency symptoms of heart palpitations and leg cramps…

One of their editors had migraine headaches and found when she took some magnesium, they helped her migraines. And she was so amazed she wanted more information. And as it turns out, it can help literally hundreds of symptoms, and many dozens of conditions.

But in medical schools we’re just told that magnesium is a laxative. So, that’s why I wrote the book, and do a lot of interviews, and a lot of papers to describe the importance of magnesium, and to show people how they can improve their magnesium intake.

I’ve had cases of people on these crazy 140 ounces of green drink a day. And they come to me with heart palpitations and leg cramps – two of the major symptoms of magnesium deficiency – and they can’t believe it when I tell them they’re magnesium deficient. And they go and get a blood test, and well and behold, they’re low in magnesium. And it’s because even if they’re eating organic plants if the soil doesn’t have magnesium, the plants aren’t going to have magnesium.

Also, the demands for magnesium are much higher due to stress. Magnesium can be bumped away by medications that contain fluoride which binds magnesium. Fluoridated and chlorinated water can bind up magnesium and make it unavailable. The diet, for example with sugar, it takes 26 molecules of magnesium to metabolize one molecule of table sugar. Fructose takes twice as much as 52 molecules of magnesium are required to metabolize one molecule of fructose. People who turn to these high-fructose corn syrup and say, well it’s fruit sugar; are actually using up more magnesium.

Alcohol and coffee drains it. Even in the athletics, with sweating we’re also losing magnesium. And when we just replace with certain electrolyte products that are high in sugar, and maybe high in sodium, we’re not replacing magnesium. And we’re causing people, actually, to have blood sugar imbalances.

You take an elite athlete and their intake of one of the major electrolyte products. They could be taking about 60 teaspoons of sugar a day, which they’re not able to metabolize, which ruins their magnesium balances, and they’re sweating out their magnesium and not replacing it.

A hundred years ago, we could get about 500 milligrams of magnesium in our daily diet. Now we’re lucky to get 200. And it’s because the soil has been depleted of certain minerals, like magnesium, and the farmers don’t replace minerals. Even organic farmers, don’t necessarily put what we need, which is rock dust, on the soil.

There’s a great website called www.remineralize.org and they do a lot about reaching education, about amending the soil with minerals.

In my Magnesium Miracle book, right at the beginning, I talk about a 1934 Congressional Committee that reported on the enormous deficiency of minerals in the soil that just lead people to eat more and more food to try to get the nutrients they needed, which just ended up making people fat and mineral deficient.

Fluoride actually binds to magnesium. They form a complex called sellaite magnesium fluoride is insoluble. It replaces magnesium in bone and cartilage. And it can make bones prone to fracture.

20% of our prescription drugs have added fluoride molecules, but those drugs are the majority of the commonly used drugs. They added the fluoride molecules to drugs because it increases the drugs ability to dissolve in fats, and therefore go across the fatty cell membranes. Which means it can be built up in stronger levels in the cells.

So anyway, what we’ve ended up doing is what 70% of Americans taking prescription drugs, we’re giving them all this extra fluoride. It’s binding up the magnesium. And when you look at the side effects of the commonly used drugs, a lot of them are cardiovascular side effects. The highest amount of magnesium in the whole body is in the heart. So, when you start to experience magnesium deficiency, you can start to get heart symptoms. Mine were the heart palpitations. That’s very common. I won an award actually in 2012 from the Heart Rhythms Society for my work with magnesium on heart arrhythmias.

And so what happens with the vicious cycle of fatigue in terms of magnesium deficiency occurring. People go to doctors, and they’re fatigued, their heart may be palpitating, they’re under stress, their magnesium is deficient so they may get high blood pressure. So what happens is they start on this round of medications. They’re given a diuretic that drains out fluids, including magnesium. They’re not even tested for magnesium – and we can get into that later – but there’s a cycle of blood pressure medications, and then they come back and all the sudden their blood sugar’s elevated. Well, one of the signs of diabetes is low magnesium. And then their cholesterol is elevated. Well, the enzyme that helps balance cholesterol in the body requires magnesium. And if it’s deficient, then your cholesterol level will go up.

We’ve got people on things like Prozac because they’re fatigued, and they’re not sleeping, so they appear depressed. Well Prozac has three fluoride molecules. They’re put on cholesterol drugs; Lipitor has one fluoride molecule. They’re put on anti-arrhythmia drugs; one of them called Flecainide has six fluoride molecules. And the irony of putting someone on an anti-arrhythmia drug that actually binds unbelievable amounts of magnesium is incredible. Because even when you look at the side effects of Flecainide, it’s fast, irregular pounding or racing heartbeat, shortness of breath, and tightness in the chest. The nerves, you have burning, crawling, itching, numbness, prickling pins and needles, or tingling feeling and chest pains. All of those are magnesium deficiency side effects.

Even the shortness of breath. When the smooth muscles in the bronchial tubes tighten up, as without magnesium your muscles get tight because you have more calcium. Calcium tightens muscles, magnesium relaxes them. So that’s where you get all the tightening in the heart muscles, tightening in the calf muscles. And then people think you have a heart problem, whereas you have a magnesium problem.

You don’t even notice your heart beating, but when you start feeling your heart pounding, or going fast, to me that’s magnesium deficiency, until proven otherwise. Unless you’re running down the track or something. But if your heart’s starting to pound out of the blue, they can actually go into an anxiety attack. Anxiety itself can be a magnesium deficiency. And then your heart can sort of pound along, and then stop for an instant. And then resume again.  Well that’s a skipped beat, and when that happens more frequently then it’s called an arrhythmia, or heart palpitation. When I used to get my little run of abnormal beats, it would make me have a little cough. I’d just cough as my body tried to re-adjust the rhythm. And it’s mainly that the heart has several pacemakers. The natural pacemakers of the heart keeps the steady beat. If and when the heart muscle is in tension from magnesium deficiency, or it’s damaged by a heart attack, then the accessory pacemakers of the heart can be pulled on or tweaked, and they can start firing out beats inappropriately, and that is an irregular rhythm that’s created.

Anything that can tighten a muscle can be a symptom of magnesium deficiency. That can be acid reflux; if your stomach is in a spasm you can push stomach contents up and give yourself some heartburn; angina, that’s the heart muscle going into spasm; anxiety; high blood pressure; cholesterol elevation; constipation, where the muscles of the intestines are kind of tighten and spastic, and they won’t push along your intestinal contents; depression; diabetes; fibromyalgia, that’s a huge magnesium deficiency problem; headaches and migraines, irritable bowel syndrome, where you have these incredible abdominal pains and either constipation or diarrhoea. Any sort of inflammation, insomnia. I tell people if you have insomnia then you should take magnesium. If you don’t think it’s working, take more magnesium. Kidney stones, any sort of nerve twitching, PMS, seizures. Some birth problems like eclampsia in women, that’s a magnesium deficiency symptom. If you’re angry, you could be magnesium deficient. If you have any brain trauma, the first thing a person needs to do is have a magnesium intravenous, but not a lot of doctors understand that.

If you’re eating a junk food diet, you’re making yourself magnesium deficient. Even infertility. If the fallopian tubes are in spasm, then they won’t allow the sperm to go along the fallopian tubes up to the ovary.

My friends and I grow up in the coffee-stimulated management consulting area – we used to get a lot of pains in our chest. Could it have been coffee induced magnesium deficiency pain? It’s quite possible, it doesn’t have to be heart, but the lungs or the muscles around the ribs can go into spasm, due to magnesium deficiency. In my case, it was leg cramps. I have big calf muscles from dancing when I was younger, so it would hit me in my calves. Some people who are typing a lot, say they’re getting carpal tunnel. And often that can be a magnesium deficiency.

If you continue to be magnesium deficient you’ll get more and more symptoms. And then what happens, it just seems to escalate where you start having different body parts affected. By the time people get to me, they have insomnia, they have anxiety attacks, irregular heartbeat, and migraine headaches. So when you go to a doctor and you have that whole list, and you’re off to see a half dozen different specialists, and nobody puts it together that it’s all one thing: magnesium deficiency.

In the book I have a whole chapter on headaches, and it can be muscle tension and spasm in the neck and head muscles. But it can also be, with migraines, a serotonin imbalance, because serotonin, the feel-good neurotransmitter, is magnesium-dependent. So if you have a deficiency, it can result in migraines and depression. So there are lots of reasons for a person to get headaches. And it can be injury; I remember a patient of mine, she was hit with a baseball bat in the head when she was young, and she began to get headaches. Well, 20 years later the doctors wouldn’t believe that a baseball bat to the head could still be bothering her. But, what had happened is the muscles in the scalp will just clampdown, and create this chronic tension and pain. (>)

RELATED ARTICLES

– MIND CURE >

– When Magnesium Makes Me Worse >

– Benefits of Magnesium (VIDEO) >

– Read also HEALTH RECOVERY PLAN >

– HEALING RECIPES >

MOTIVATION & EMPOWERMENT

– If you believe in the existence of God don’t forget about daily fervent prayers and reading or listening to good spiritual literature (such as the Bible, Desire of Ages > and “Ministry of Healing” > by Ellen G White available online free of charge) which presents God as loving, healing, forgiving, carrying and saving from eternal death Person. All this will greatly increase the effectiveness of your improved diet and lifestyle: “Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus” (1Thessalonians 5:16-18, NIV); “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus” (Philippians 4:6-7, NIV). Because from my own experience I know and remember how difficult it was, in my case, to change my eating habits and give up on junk food and stimulants using my own pathetic at that time will power, I recommend to you reading or listening to a book “Steps to Christ” > and Great Controversy > by Ellen White. If you carefully study all the information presented there and follow the steps, you will not only become victorious but will actually experience an inward transformation which will enable you to enjoy your new lifestyle (including diet and physical activity).

SOURCES & REFERENCES

 

Any information or product suggested on this website is not intended to diagnose, treat, cure or prevent any medical condition. Never disregard medical advice or delay in seeking it because of something you have read on this website. Consult your primary healthcare physician before using any supplements or making any changes to your regime.