After seeing many specialists, and trying various medications and combinations, it was working with a naturopathic doctor that finally allowed me to restore my health. At this point, there were several factors influencing how I felt: side effects and interactions from medications being number one. I also had several other contributing factors including poor nutritional status, systemic yeast, endocrine imbalance and you guessed it, magnesium deficiency. And I'm not alone on that one. Studies show that up to 70% of North Americans don't get enough magnesium in their diet! So here's your crash course on this vital mineral.
Magnesium at a glance!
- Men and women require 300 - 450 mg per day, often more, as many factors affect absorption.
- Magnesium is required in more than 300 reactions in the body. It's a key communicator.
- It is Important for skeletal health.
- Also important for cardiovascular health. Magnesium keeps calcium soluble and prevents the influx of too much calcium into cardiac cells. It helps keep the heart beat regular and maintains proper blood pressure.
- Helps to relax muscle, including smooth muscle.
- Serves as a gentle laxative.
- Magnesium is helpful in treating symptoms of PMS including cramping, irritability and anxiousness.
- Beneficial for combating physical manifestations of stress.
- Useful in the treatment and prevention of migraine headaches.
- Signs of deficiency include irritability, mood changes, restless legs, muscle cramping, twitching, spasm and depression.
- Nuts, seeds, beans, legumes, yogurt, potato skins and whole grains are food sources.
- However, due to our growing conditions, many foods that traditionally supply magnesium are less than stellar sources now.
- Magnesium is also easily depleted. A diet high in phosphorous (found in carbonated drinks) reduces absorption, so does caffeine.
- Deficiency is common!
- Should always be used in balance with calcium and other nutrients.
- Too much magnesium may cause GI discomfort and loose stool.
- Good forms for supplementation include citrates, glycinates and hvp-bound forms. Glycinate is especially gentle and generally causes less GI distress than other forms.
- Magnesium supplements may interact with other medications or reduce their absorption or efficacy. Check with your RHN or pharmacist before beginning supplementation.
The preceding information is provided for information purposes only. It is not intended to diagnose, remedy or cure any illness or disease, nor is it intended to replace the care of a qualified health care practitioner.