Magnesium

Do you need more Magnesium?  

  • Magnesium promotes deep, restorative sleep.
  • Magnesium is necessary for the proper functioning of enzymes, muscles and nerves.  Magnesium is a co-factor in more than 300 enzymatic reactions in the body.  Magnesium is necessary for the transmission of nerves impulses for muscular activity.
  • Magnesium is necessary for metabolism of macronutrients protein, carbohydrate and fat.
  • Magnesium is important for the metabolism of micronutrients calcium, phosphorus, potassium, zinc, copper, iron, sodium, lead, cadmium, hydrochloric acid, nitric acid and vitamin C.
  • Magnesium is needed for activation of vitamin B1, thiamine.
  • Magnesium is needed for the formation of healthy bones and teeth.  The body contains about 25 grams of magnesium, most of which is present in the bones.  Magnesium is important for the integrity of skeletal bone-crystal formation.  Magnesium is needed to convert dietary vitamin D into the active form that increases calcium utilization in bone formation.  Magnesium binds calcium to tooth enamel creating a barrier to tooth decay.
  • Magnesium plays a crucial role in energy production within the cells as a co-factor for oxidative phosphorylation in the production of ATP which regulates the production and transfer of energy in all cells of the body.
  • Magnesium is necessary for the production and function of acetylcholine.   
  • Magnesium is necessary for temperature regulation.
  • Magnesium is needed for detoxification reactions.
  • Magnesium is a component of both intracellular and extracellular fluids.   Magnesium regulates the transportation of nutrients across cell membranes.  
  • Magnesium deficiency causes irritability of the nervous system with muscle tetany, vasodilation, convulsions, tremors, depression and psychotic behavior.   The first symptom of magnesium deficiency is muscle twitches or tremors.  Long term deficiency subjects experience extreme irritability to noise or bright lights.
  • Elevated magnesium has a relaxing effect on muscles and nerves of the bowel, blood vessels, heart and lungs.  Elevated levels are seen in dehydration and adrenal exhaustion, Addison’s disease, renal failure.  Kidney excretion of excess magnesium makes magnesium toxicity rare.  Excess magnesium intake causes diarrhea.  Magnesium is great for constipation, if you take too much magnesium decrease your dose by one tablet or capsule until you figure out the perfect daily amount for better bowel movements.
  • Magnesium is an extremely important nutrient for the cardiovascular system. Magnesium increases oxygenation of the heart muscle by improving contractility.  Magnesium lowers blood pressure, but there are more factors to address in hypertension.  Magnesium deficiency is associated with an increased incidence of atherosclerosis, hypertension, strokes, and heart attacks.  Low levels of magnesium increases rigidity and stiffness.  In the blood vessels, rigidity elevates blood pressure, and a contraction or spasm in the heart muscle, can result in sudden death.  Many heart attacks occur in individuals with a relatively healthy heart.  Magnesium deficiency is the instigator of the heart spasm that results in death. 
  • Magnesium relaxes blood vessels in the head to alleviate migraines.  Magnesium relaxes sinuses to alleviate sinusitis.  Magnesium relaxes bronchioles, spasms and rigidity lessening asthma symptoms.
  • Magnesium acts like many prescription drugs:  Magnesium decreases platelet stickiness to inhibit platelet aggregation, like aspirin.  Magnesium thins the blood like warfarin.  Magnesium blocks calcium uptake like calcium channel blocking drugs.  Magnesium relaxes blood vessels like ACE inhibitors.
  • It is very common for people to consume a greater amount of calcium than magnesium.  Calcium supplements, prenatal vitamins and multivitamins usually have more calcium than magnesium.  Baby formulas contain more calcium than magnesium.  Enteral and parenteral nutritional formulas contain at least 3 to 5 times more calcium than magnesium.  Food processors add calcium to orange juice, fruit juices drinks and yogurt. 
  • If your doctor told you to supplement with calcium and vitamin D for osteoporosis, then you can take 400mg Magnesium with every meal to balance your calcium intake.

 Do you have constipation, restless leg syndrome, muscle twitching, asthma, sinusitis, migraines, stiff or strained muscles or sciatica?  Maybe you need more Magnesium. 

In Memory of Ruth Newmark who died of magnesium deficiency one year ago.

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4 thoughts on “Magnesium

  1. I’m pleased to see you believe a TMJ tag is relevant. I agree.

    Thank you for your advice. I take a magnesium supplement but have a feeling not enough. You did mention taking it in divided doses but at what dose?

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  2. Hi Barefoot Baroness:
    You can take 200mg to 400mg magnesium and feel your jaw muscles relax without causing diarrhea. Divided doses means you can take an appropriate dose for your needs two to three times a day as needed for TMJ pain or stiffness, 400mg three times a day is probably okay. If you get diarrhea, decrease the amount to 200mg with each meal or you prefer just take one really good dose daily if that helps you keep the muscles relaxed so TMJ doesn’t bother you. This is how I use magnesium. You have to figure out that right amount for you.
    Also beware of your calcium intake from multivitamins, from calcium supplements or from food and juice products with added calcium. To manage TMJ pain you need more magnesium than calcium. So calculate how much calcium you take and take at least that much magnesium in divided doses.
    I sell 110 mg capsules that are easy to swallow and 200mg tablets that are tasty and other supplements, if you are interested. Let me know how using a little more magnesium in divided doses works out.
    The information described here is applicable to the general public. Every one is cautioned that taking too much magnesium will cause diarrhea or a loose bowel movement. Figuring out the right amount for your needs is key to using nutritional products to help yourself.
    Thanks

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