Magnificent Magnesium

 

Somewhere between half and three quarters of Americans are estimated to be deficient in their intake of magnesium, the fourth most common element on earth (after iron, oxygen and silicon). Magnesium is important because it is involved in a number of critical health and metabolic processes including blood sugar regulation, blood pressure control, muscle function and protein synthesis.

Among the known conditions in which magnesium (Mg) plays an important role are:

Anxiety. A 2019 study of 20,000 people reported that those with higher levels of Mg in their blood had lower rates of anxiety and depression than those who had lower levels.

Asthma. Mg helps the bronchial muscles and airways relax, thus helping to alleviate asthma symptoms. It is not a primary treatment but can improve the effectiveness of traditional asthma treatments.

Blood Pressure.  Mg reduces constriction of blood vessels, allowing the blood to flow at lower pressure. The effect is not large but it is consistent.

Osteoporosis. A National Institutes of Heath study concluded that women with lower blood Mg levels correlated with higher levels of osteoporosis and osteopenia. Other studies have reported a positive correlation between magnesium intake and bone mineral density in both men and women.

Type-2 Diabetes. Most diabetics suffer from Mg deficiency. A 2007 study published in the Journal of Internal Medicine found that a 100mg increase in daily Mg intake decreased the risk of becoming diabetic by about 15%.

Note that Mg is not promoted as a cure for any of these conditions. But its presence at recommended levels seems to reduce the risk of developing them.

The recommended dietary allowance of Mg is about 320mh for women and 420 for men. A wide variety of foods are excellent sources of magnesium, including nuts, oats, whole wheat, beans, spinach, salmon and yogurt. If your diet comes up short, you can take a supplement. Generally, Magnesium Citrate is your best choice, magnesium sulfate the least desirable - based on absorption rate and bioavailablity.

Very large doses can have side effects such as cramping and nausea, and doses in excess of 5,000mg per day can have very serious, even fatal, side effects. So more if definitely not always better. Also, magnesium can interact with a number of medications so speak with your doctor or pharmacist about the dose that is right for you.