Recognized for its role in bone structure and proper function of nerves and muscles, Magnesium has a multi-faceted role in disease prevention and health promotion. It is necessary for almost every chemical reaction that takes place in the body!
Here are just a few things magnesium can do for you:
Food sources of magnesium include leafy vegetables, nuts, legumes, fish, fruits and whole grains. Because food levels of magnesium are affected by the quality of soil in which the food is grown, there have been huge declines in food-based magnesium content over the last few decades. Some people may be magnesium deficient and not realize that their symptoms of illness (e.g., headaches, muscle cramps, constipation) are related to insufficient magnesium.
There are different types of magnesium (e.g., citrate, glycinate) and various forms (pill, powder, liquid). Some forms may be better suited to different types of health issues. If you are concerned about magnesium deficiency due to dietary habits or physical symptoms, consult with your holistic practitioner to select the right type of magnesium supplement. Some forms of magnesium are poorly absorbed, so won't provide therapeutic benefit, and other forms can cause changes in bowel movements.
Here are just a few things magnesium can do for you:
- Calm your body by helping blood vessels dilate, which maintains lower blood pressure and makes it easier for the heart to pump blood.
- Improve quality of sleep, a critical defense against stress.
- Help neutralize stomach acid and move stools through the intestine.
- Play a role in lowering blood sugar, a major issue in diabetes management and prevention.
- Help with prevention and treatment of osteoporosis, nerve and back pain.
Food sources of magnesium include leafy vegetables, nuts, legumes, fish, fruits and whole grains. Because food levels of magnesium are affected by the quality of soil in which the food is grown, there have been huge declines in food-based magnesium content over the last few decades. Some people may be magnesium deficient and not realize that their symptoms of illness (e.g., headaches, muscle cramps, constipation) are related to insufficient magnesium.
There are different types of magnesium (e.g., citrate, glycinate) and various forms (pill, powder, liquid). Some forms may be better suited to different types of health issues. If you are concerned about magnesium deficiency due to dietary habits or physical symptoms, consult with your holistic practitioner to select the right type of magnesium supplement. Some forms of magnesium are poorly absorbed, so won't provide therapeutic benefit, and other forms can cause changes in bowel movements.
References:
Mazur, A, Maier JA, et al., "Magnesium and the inflammatory response: potential physiopathological implications" Arch Biochem biophys (2007) 458:1, 48-56. Accessed 3 Feb 2017: https://www.ncbi.nlm.nih.gov/pubmed/16712775
WorldsHealthiestFoods.com "Magnesium" . Accessed 3 Feb: 2017http://www.whfoods.com/genpage.php?tname=nutrient&dbid=75
NutritionalMgAssocation.org "Nerve and Back Pain Treated with Magnesium" Accessed 3 Feb 2017: http://www.nutritionalmagnesium.org/nerve-and-back-pain-treated-with-magnesium/
Appel, L.J., Brands, M. W., et al., American Heart Association. "Scientific Statement: Dietary Approaches to Prevent and Treat Hypertension." Updated January 2014. http://dx.doi.org/10.1161/01.HYP.0000202568.01167.B6
Faloon, W. "Will Magnesium become the Next Vitamin D?" Life Extension (Dec 2016). 7-13.
Davis, D.R. "Declining Fruit and Vegetable Nutrient Composition: What Is the Evidence?" Hort Sci (2009) 44:1, 15-19 Accessed 3 Feb 2017: http://hortsci.ashspublications.org/content/44/1/15.full.pdf+html
Guerrero-Romero, F. and Rodriguez-Moran, M. "The effect of lowering blood pressure by magnesium supplementation in diabetic hypertensive adults with low serum magnesium levels: a randomized, double-blind, placebo-controlled clinical trial." J Hum.Hypertens. 2009;23(4):245-251. http://www.magtabsr.com/wp-content/uploads/2016/04/Guerrero-Romero-Diabetes-HTN-jhh2008129a.pdf
Jee, Sh, Miller, ER, Gualler, E. et al., "Effect of magnesium supplementation on blood pressure: a meta-analysis of randomized clinical trials." AM J. Hypertens. (2002) 15(8):691-6. https://www.ncbi.nlm.nih.gov/pubmed/12160191
Ryder, KM, Shorr, RI, Bush, AJ et al., "Magnesium intake from food and supplements is associated with bone mineral density in healthy older white subjects."J Am Geriatr Soc. (2005) 53:11, 1875-1880. Accessed 3 Feb 2017: http://www.mgwater.com/Ryder.pdf
Ancient Minerals.com "The Bad News about Magnesium Food Sources" Accessed 3 Feb 2017: http://www.ancient-minerals.com/magnesium-sources/dietary/
Thomas, D. "The mineral depletion of foods available to us as a nation (1940-2002)-a review of the 6th ed. of mcCance and Widdowson." Nutr Health (2007) 19:1-2, 21-55. Accessed 3 Feb 2017: http://www.mineralresourcesint.co.uk/pdf/Mineral_Depletion_of_Foods_1940_2002.pdf
Photo Credit: cegli/bigstockphoto.com
Mazur, A, Maier JA, et al., "Magnesium and the inflammatory response: potential physiopathological implications" Arch Biochem biophys (2007) 458:1, 48-56. Accessed 3 Feb 2017: https://www.ncbi.nlm.nih.gov/pubmed/16712775
WorldsHealthiestFoods.com "Magnesium" . Accessed 3 Feb: 2017http://www.whfoods.com/genpage.php?tname=nutrient&dbid=75
NutritionalMgAssocation.org "Nerve and Back Pain Treated with Magnesium" Accessed 3 Feb 2017: http://www.nutritionalmagnesium.org/nerve-and-back-pain-treated-with-magnesium/
Appel, L.J., Brands, M. W., et al., American Heart Association. "Scientific Statement: Dietary Approaches to Prevent and Treat Hypertension." Updated January 2014. http://dx.doi.org/10.1161/01.HYP.0000202568.01167.B6
Faloon, W. "Will Magnesium become the Next Vitamin D?" Life Extension (Dec 2016). 7-13.
Davis, D.R. "Declining Fruit and Vegetable Nutrient Composition: What Is the Evidence?" Hort Sci (2009) 44:1, 15-19 Accessed 3 Feb 2017: http://hortsci.ashspublications.org/content/44/1/15.full.pdf+html
Guerrero-Romero, F. and Rodriguez-Moran, M. "The effect of lowering blood pressure by magnesium supplementation in diabetic hypertensive adults with low serum magnesium levels: a randomized, double-blind, placebo-controlled clinical trial." J Hum.Hypertens. 2009;23(4):245-251. http://www.magtabsr.com/wp-content/uploads/2016/04/Guerrero-Romero-Diabetes-HTN-jhh2008129a.pdf
Jee, Sh, Miller, ER, Gualler, E. et al., "Effect of magnesium supplementation on blood pressure: a meta-analysis of randomized clinical trials." AM J. Hypertens. (2002) 15(8):691-6. https://www.ncbi.nlm.nih.gov/pubmed/12160191
Ryder, KM, Shorr, RI, Bush, AJ et al., "Magnesium intake from food and supplements is associated with bone mineral density in healthy older white subjects."J Am Geriatr Soc. (2005) 53:11, 1875-1880. Accessed 3 Feb 2017: http://www.mgwater.com/Ryder.pdf
Ancient Minerals.com "The Bad News about Magnesium Food Sources" Accessed 3 Feb 2017: http://www.ancient-minerals.com/magnesium-sources/dietary/
Thomas, D. "The mineral depletion of foods available to us as a nation (1940-2002)-a review of the 6th ed. of mcCance and Widdowson." Nutr Health (2007) 19:1-2, 21-55. Accessed 3 Feb 2017: http://www.mineralresourcesint.co.uk/pdf/Mineral_Depletion_of_Foods_1940_2002.pdf
Photo Credit: cegli/bigstockphoto.com
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