Magnesium

Magnesium is a macro element (mineral) with the atomic number of 12 and also known as the anti-stress mineral. It is an important nutrient for the brain as it raises the resistance against stress, depression, tensions and helps against mental tiredness. It also strengthens the memory and concentration.

Magnesium is involved in releasing energy from the diet and is required for a good functioning nervous system and muscles. It is also involved in the formation of strong bones and teeth and is active as an assistant cofactor of the B and C vitamins.

Magnesium is necessary for many body functions, such as energy production and cell division and is essential for the transfer of nerve impulses. It protects against heart and vascular diseases, repairs and maintains the cells and is necessary for hormone production and can lower blood pressure.

Magnesium is also useful in the treatment of epilepsy, fibromyalgia, insomnia, prostate problems, ‘restless legs’ and premenstrual tension.

This mineral acts as a co-factor for more than 300 enzymes, including enzymes involved in the body’s use of glucose and insulin secretion.

All human tissues contain small amounts of magnesium. The adult human body contains about 25 g of this mineral. The greater part of this amount is present in bones in combination with phosphate and carbonate.

Bone ashes contain less than one per cent magnesium. About one-fifty of the total magnesium in the body is present in the soft tissues, where it is mainly bound to protein. Next to potassium, magnesium is the predominant metallic action in living cells. The bones seem to provide a reserve supply of this mineral in case of shortage elsewhere in the body.

Magnesium is the mineral that stabilises the heart, calms the nerves and regulates the heartbeat. Biochemists call magnesium the “Cool, alkaline, refreshing, sleep-promoting mineral” because it can help one to keep calm and cool during the sweltering summer months. It aids in keeping nerves relaxed and normally balanced and is necessary for all muscular activity.

This mineral is an activator for most of the enzyme system involving carbohydrate, fat and protein in energy-producing reactions. It is also involved in the production of lecithin which prevents the building up of cholesterol and consequent atherosclerosis. Magnesium promotes a healthier cardiovascular system and aids in fighting depression. It helps prevent calcium deposits in the kidneys and gallbladder and also brings relief from indigestion. 

Magnesium and vitamin B6

Magnesium, together with vitamin B6 (pyridoxine) has also been found effective in the prevention and treatment of bladder, kidney, bile and gall stones. Magnesium has also proved useful in other bladder and urinary problems and in reducing epileptic seizures.

Magnesium is nature’s own calcium channel blocker. When there is enough magnesium around, veins and arteries breathe a sigh of relief and relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body.

Magnesium rich foods are commonly recommended to people who suffer from asthma issues. It can increase lung capacity and build on the efficiency of the respiratory process.

NOTE: Athletes and anyone that partakes in intense physical activities are often lacking in magnesium as they perspire profusely but do not replace lost minerals so they should consume plenty of these magnesium-rich foods.

Magnesium can lower the absorption of bisphosphonates, some antibiotics and antiviral medications, and gabapentin (Neurontin) if they’re taken together.

Magnesium deficiency

It is estimated that 80% of the population of western countries are magnesium deficient. Magnesium deficiency was the cause of death from sudden heart attacks in 8 million people in the USA from 1940-1994. Diabetes can cause magnesium expulsion and lead to heart attacks.

Studies show that a deficiency of magnesium is not only associated with heart attack but that immediately following a heart attack, lack of sufficient magnesium promotes free radical injury to the heart.

Heavy drinkers and alcoholics often show a low plasma magnesium concentration and a high urinary output. They may, therefore, require magnesium therapy especially in an acute attack of delirium tremens.

Too much phosphorous can cause diarrhoea and calcification (hardening) of organs and soft tissue and can interfere with the body’s ability to use iron, calcium, magnesium and zinc. It is a matter of getting the balance right which is why supplementation is not advised. Foods that contain these minerals will never overdose the consumer with phosphorous.

Some bottled mineral waters contain good amounts of magnesium, but some do not, so it is best to always check labels. The treatments done to some bottled waters and tap water can remove the magnesium content altogether.

Magnesium deficient soil

Magnesium is widely distributed in foods and is a part of the chlorophyll in green vegetables, but it does depend upon where and how the food is grown. Organically grown natural foods contain more magnesium especially if they come from volcanic regions or the sea.

The levels of magnesium in land-based crops can be low due to intense farming techniques stripping the soil of its mineral content and not replacing it. Therefore, it is best to consume natural marine sourced foods or foods grown organically or those grown in lava-rich soils.

The alternative is to self-grow food crops in a garden or allotment where cover crops are grown and dug back into the soil, such as alfalfa, buckwheat or red clover etc., as these release minerals back into the soil. Adding Epsom salts to the soil where food crops are to be grown can also help.

See>> Grow your own health garden

Possible outcomes of magnesium deficiency

The many forms of magnesium

Magnesium bisglycinate (also known as magnesium glycinate) can be helpful as a sleep aid and for muscle relaxation.

Magnesium citrate is a form of magnesium known for its digestive benefits and constipation relief.

Magnesium glycinate can be helpful for sleep and relaxation.

Magnesium lactate is a salt composed of lactic acid and magnesium, with lactic acid being a substance naturally produced by muscles and blood cells. Magnesium lactate can support the functions of the heart, nervous system, and digestive system.

Magnesium malate may be beneficial for energy and muscle pain.

Magnesium oxide, also known as magnesia, can be used as an antacid to relieve heartburn, upset stomach and acid indigestion. It may also be used as a laxative for short-term, rapid emptying of the bowel (before surgery, for example). It should not be used repeatedly.

Magnesium sulphate, also known as Epsom salt, is a type of magnesium that’s commonly used externally to soothe sore muscles and relax the body.

Magnesium taurate can be helpful for heart health and blood pressure regulation.

Magnesium threonate can help with cognitive function.

Taking magnesium supplements

There are many varied combinations of magnesium available as supplements but natural foods rich in magnesium are far better to consume.

WARNING: People with liver, kidney or heart diseases, alcohol dependence, phenylketonuria (increased phenylalanine levels in the blood), and diabetes should not take magnesium supplements. For those with kidney disease, taking magnesium supplements can be dangerous and can cause hypermagnesemia – a potentially life-threatening condition that can leave someone with paralysis or in a coma.

Magnesium supplement drug interactions

Magnesium can lower the absorption of bisphosphonates, some antibiotics and antiviral medications, and gabapentin (Neurontin) if they’re taken together.

Magnesium overdose

Magnesium is poisonous for people with kidney problems or disturbances in the heartbeat. High doses can cause hot flushes, thirst, low blood pressure and sometimes loss of reflexes and therefore supplements are not advised.

Natural foods containing magnesium will not cause severe overdose as they also contain the other minerals required for a natural balance.

Highest sources of magnesium in milligrams per 100 grams

Recommended daily requirement of magnesium

• Infants birth to 6 months 30 mg
• Infants 7-12 months 75 mg
• Children 1-3 years 80 mg
• Children 4-8 years130 mg
• Children 9-13 years 240 mg
• Adolescent boys 14-18 years 410 mg
• Adolescent girls 14-18 years 360 mg
• Adult men 19+ years 400 -420 mg
• Adult women 19+ years 310 -320 mg
• Pregnant teens 400 mg
• Pregnant women 360-360 mg
• Breast feeding teens 360 mg
• Breast feeding women 310-300 mg

NOTE: The body only stores about 25 mg of magnesium and it is excreted as a result of drinking alcohol or high caffeine drinks such as coffee and fizzy drinks, high stress, diarrhoea, sugar intake or high levels of protein and fruit in the diet.

Natural sources of magnesium in alphabetical order

Inulin and magnesium

Inulin is a form of starch which enhances magnesium absorption in the intestines.

Natural sources of inulin in alphabetical order

Home-made magnesium bicarbonate water

Ingredients

• One litre of plain sparkling carbonate water
• One bottle of milk of magnesia

Method

• Chill a one litre bottle of plain carbonated water.
• Shake the bottle of milk of magnesia well, then measure out three tablespoons (45 ml) and have it ready. 
• Then take the carbonated water out of the refrigerator and open carefully to minimize the loss of carbon dioxide.
• Add the measured milk of magnesia in the bottle and put the cap back on.
• Shake vigorously for 30 seconds then leave it for half hour so that it dissolves and the water clears.
• When the water is cleared, you’ll notice the undissolved magnesium hydroxide settled on the bottom of the bottle.
• Shake it again for 30 seconds and leave it again until it dissolves.
• This one litre of concentrated magnesium bicarbonate water will have approximately 1500 mg of magnesium and approximately 7500 mg of bicarbonate.
• The sides of the bottle will “cave in” slightly when the liquid clears which shows that the reaction is complete.
• Store this bottle of magnesium bicarbonate water in refrigerator.
• Drink half a cup of this water per day.
• It can be increased to one full cup but do not pass that limit because it can cause loose stools.

NOTE: If magnesium rich foods are not consumed regularly and high intensity excersise is undertaken frequently and alcohol is drunk habitually, there is a good chance that other nutrient deficiencies will also exist such as:

• Fibre
• Prebiotics
• Vitamin B1
• Vitamin B2
• Vitamin B3
• Vitamin B5
• VitaminB6
• Vitamin B9
• Vitamin B12
• Vitamin C
• Vitamin E
• Vitamin K

Related subjects

• A to Z of minerals
• A-Z of nutrients
• Alcohol dangers
• Calcium
• Epilepsy
• Fibromyalgia
• Insomnia
• Intestinal disorders
• Inulin
• Iron
• Lecithin
• Phosphorus
• Prostate problems
• Urinary system disorders
• Vitamin B6
• Vitamin C
• Zinc

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