Miraculous Magnesium

Magnesium is one of seven essential macro minerals which the human body needs and is necessary for basic life functions such as protein synthesis, muscle and nerve functioning, blood glucose control and blood pressure regulation. Magnesium is required by trillions of cells in your body to carry out hundreds of different processes every day.

Adults who consume less than the recommended amount of magnesium are more likely to have elevated inflammatory markers which are associated with major health conditions such as Heart disease, Diabetes and Cancers.

Magnesium……….

• if low may be causing headaches

• is crucial for healthy sleep by the synthesises of the relaxing and sleep-promoting neurotransmitters GABA and melatonin.

• powers the mitochondria to produce energy within body cells required for daily function

• is essential for normal bowel function

• is essential for skeletal growth and development.

• helps muscles to contract and to relax - low magnesium commonly causes muscle cramps

• enables the brain to recieve sensory messages form the body and helps the brain send messages to the body to enable movement and other automatic responses

• regulates beating of the heart

• regulates a healthy immune system,

• is involved with the metabolism of your foods, hormone production and bone health

• is crucial for cognitive function and effects memory, emotional control, fear and anxiety

Reasons you may need to supplement for low magnesium levels

“Do you belong to 33% of the Australian population not meeting their minimum daily magnesium requirement?”

Most people do not consume sufficient amounts of magnesium, and therefore supplementation is advised. This essential mineral cannot be produced by the body, therefore it must be obtained from external sources through diet or supplementation.

Modern agricultural practices have depleted the soil resulting in many key minerals including magnesium being deficient. Therefore you may not be getting the amount of magnesium in your diet that you expected.

• Coffee and tea contain tannins may limit the intestinal absorption of magnesium. Caffeine and alcohol have a diuretic effect which increases loss of water and minerals via the urine.

• Medications (such as antibiotics, diuretics and steroids) can cause moderate to severe depletion in magnesium,[4] as can exercise through urinary excretion and sweat.

• Proton Pump Inhibitors (PPIs) or antacids interfere with the uptake of magnesium

• Low vitamin D status contributes to magnesium deficiency by reducing magnesium absorption.

• Too much zinc can interfere with magnesium uptake.

• Diets low in protein are also associated with low magnesium levels

Recommended dietary intakes

RDIs for magnesium range from 310 mg/day (females) to 420 mg/day (males).

To put this into context this may be obtained from consuming one cup of cooked green vegetables, a handful of nuts, and a raw cacao smoothie. Unfortunately many people are not eating well. Magnesium deficient refined and processed foods make up a large part of daily food intake which means they aren’t achieving the recommended daily requirement. (RDI)

These RDIs also do not take into consideration the unique nutritional demands on individuals. If the body has an increased demand and is under physical, chemical or emotional stress or is actively deficient in magnesium, you may need greater than the RDI to meet your needs.

If you think it’s time to increase your magnesium intake, a supplement can be a great way to top up your diet, support increased demand or address a deficiency.

“When investigating magnesium be aware of the amounts of elemental or equivalent magnesium it contains – 300 mg per dose is an ideal amount.”

Chemical Structure

Not all forms of magnesium are the same, with different types leading to different levels of absorption and tolerability. For example salt forms of magnesium such as magnesium oxide and magnesium citrate may draw water into the bowel and cause increased bowel motility.(which could be good for people who are constipated). Alternately, amino acid chelate forms, such as magnesium bisglycinate provide a different route of absorption and may also lower gastrointestinal side effects when compared to other forms of magnesium available. In the instance of magnesium bisglycinate the absorption is due to magnesium’s chemical bond to the amino acid glycine. Glycine allows the magnesium to be absorbed via efficient protein channels in the intestine (instead of competitive mineral channels), This protects magnesium from binding to things like tannins, ensuring absorption, and inhibiting drawing water into the bowel (preventing diarrhoea).