In the world of vitamins and minerals, minerals often get short shrift. Vitamins, particularly the antioxidant vitamins, Vitamins C, E, and beta-carotene, are sexy. If you eat the “superfoods” that contain these vitamins, your health can be transformed.
But minerals don’t garner nearly as many headlines. And that’s a real disservice to those who want to eat and supplement in ways that will improve their health and well-being because minerals have a lot to offer. I want to give one particular mineral its time in the sun (no shade to Vitamin D, the sunshine vitamin!). Let’s take a look at what magnesium can do for us.
Magnesium’s Essential Role
Magnesium is essential to good health, it’s the fourth most abundant mineral in the human body and plays a part in over 600 biochemical reactions. The body needs magnesium for functions including protein synthesis, proper nerve function, and energy production. Magnesium can help reduce bloating and water retention.
Magnesium assists in the function of Vitamin D. Low levels of magnesium can hamper the body’s ability to properly utilize Vitamin D even when optimal levels of D are present. A magnesium deficiency is thought to contribute to migraine headaches (Vitamin D deficiency too).
Magnesium acts as a catalyst for our mood-regulating neurotransmitters including serotonin. Research shows a significant link between very low levels of magnesium and depression particularly, in young adults.
Nearly half of all Type 2 diabetics are estimated to have low levels of magnesium and low levels affect insulin resistance which is a precursor to Type 2 diabetes.
Perhaps magnesium’s most powerful benefits are related to heart health. Heart diseases in the #1 cause of death in the United States across all gender, racial, and ethnic groups. In fact, 1 in every 4 deaths are caused by heart disease and it kills someone every 37 seconds. Low levels of magnesium have been identified as the biggest predictor of heart disease. Magnesium helps to maintain a steady heartbeat, blood pressure, and muscle function. And what is the heart? A muscle.
Widespread Deficiency
I think it’s safe to assume that if you’re reading this, you understand that there is a very great difference between having “normal” levels and optimal levels whether we’re talking about Vitamin D, testosterone, or vitamins and minerals. The majority of Western medicine doctors think “norma” is good enough but who wants to feel good enough?! Not me and not you! We want to feel optimal.
So while less than 2% of Americans are thought to be deficient in magnesium, as many as 75% are not getting enough and a deficiency may not be obvious and often goes undiagnosed because typically there are no overt signs unless your magnesium levels are extremely low.
Things like sweating, poor sleep, heavy periods, and some prescription drugs deplete magnesium levels.
Signs of Magnesium Deficiency
One of the problems with diagnosing a magnesium deficiency is that it can look like a variety of different, unrelated issues. Signs of a deficiency include:
- Anxiety
- Agitation
- Irritability
- Sleep problems
- Restless leg syndrome
Many people with these symptoms are sent away with a prescription for anti-depressants and sleeping pills when a simple, inexpensive mineral without a laundry list of scary side effects could be the answer.
Should You Get Your Levels Tested?
Testing magnesium levels is more sophisticated and accurate than it was in the past. I offer magnesium testing in the office for those who want to make sure their levels are optimal.
Boosting Your Magnesium Levels
Because the majority of people are magnesium deficient, it’s a good idea to work on topping up your levels. The RDA recommends 310-420 mg per day depending on age and gender. If you’re trying to treat a specific symptom, a daily dose of 125 up to 2,500 mg is recommended.
These foods are some of the best sources for magnesium:
- Spinach: 1 cup cooked provides 157 mg
- Pumpkin Seeds: 1oz provides 150 mg
- Cashews: 1oz provides 82 mg
- Dark Chocolate (85% cocoa): 1oz provides 65 mg
- Avocados: One medium avocado provides 58 mg
- Large Banana: Provides 37 mg
Magnesium Supplements
Magnesium supplements can help more precisely target specific health concerns better than merely increasing your consumption of the mineral via food. Magnesium supplements come in a variety of combinations that are more beneficial than just magnesium. And as with any supplements, quality matters! Buying cheap, inferior supplements is a false economy. I stand behind all of the supplements that I recommend in the office.
These are some of the various types of magnesium supplements and the conditions they target:
Magnesium Sulfate: You may know this form of magnesium by a different name, Epsom salt. Adding Epsom salt to a bath can help relieve aches and pains caused by inflammation and tension. Taken orally, it can help relieve constipation.
Magnesium Chloride: This form is a type of salt found in seawater but typically harvested from salt lakes like The Great Salt Lake in Utah and the Dead Sea between Israel and Jordan. It can help treat an upset stomach, heartburn, and acid indigestion caused by too much stomach acid.
Magnesium Oxide: used as antacid, smooth muscle relaxant and light laxative, not highly absorbable kind though.
Magnesium Hydroxide: This is also known as magnesia like Milk of Magnesia. It can help treat an upset stomach, heartburn, and acid indigestion caused by too much stomach acid.
Magnesium Citrate: This is a magnesium preparation in salt form with citric acid in a ratio of 1:1. It is commonly used as a stool softener and to treat occasional constipation.
Magnesium Glycinate: This is the magnesium salt of glycine and is a more gentle alternative for those for whom magnesium oxide or citrate cause a laxative effect (more so than what would be necessary to relieve constipation).
Magnesium Malate: This is the magnesium of malic acid. It’s better absorbed than some other forms of magnesium and helps the process of transforming food into ATP, the body’s energy source.
Magnesium Aspartate: This is the chelated magnesium salt of aspartic acid. It has a higher oral bioavailability than some other forms of magnesium and can help treat an upset stomach, heartburn, and acid indigestion caused by too much stomach acid.
Magnesium l-threonate: This is the most absorbable form of magnesium and used to aid memory, sleep, and general cognitive function. It has also been shown to help stop a migraine in-process and aid in learning and memory.
Magnesium Can Help!
Because so many of us are deficient in magnesium, it’s almost become a universal recommendation in my office. Even if you don’t have any overt symptoms of deficiency, adding magnesium to your regimen can be beneficial. And if you are suffering from any number of ailments, the right magnesium supplement in the correct dose can really turn your health around.
Reply to this newsletter or text me at 646-436-5311 if you have questions about magnesium testing, supplementation or any other concerns or inquiries.