Magnesium An Essential Nutrient

Magnesium:

Magnesium is essential for energy production and is the No. 1 nutrient that is often lacking in modern diets.

Magnesium plays a pivotal role in our health, particularly in energy production. This vital mineral is often deficient in contemporary diets.

Roles of Magnesium in the Body:

• Energy Production: Magnesium aids in converting carbohydrates, fats, and proteins from our diet into adenosine triphosphate (ATP) within our cells. ATP is the primary energy currency of the body, fueling nearly all metabolic processes.
• Multifunctional Mineral: Magnesium participates in over 300 known metabolic reactions. From nerve signaling and muscle activity to DNA and protein synthesis, magnesium is intricately involved. It also contributes to the structure of bones, cell membranes, and chromosomes.
• Antioxidant Synthesis: Magnesium is crucial for producing glutathione, one of the body's most potent antioxidants, shielding our systems from oxidative damage.

Sources of Magnesium:

• Natural Foods: Magnesium is abundant in a variety of foods. Some rich sources include green vegetables (spinach, kale, broccoli), whole grains, nuts (almonds, hazelnuts), legumes (beans, tofu), avocados, seeds (flax, pumpkin, chia), salmon, bananas, and more.
• Mineral Waters: Some high-mineral content waters are excellent sources of magnesium.

Recommended Intake:

The ideal intake is 420 mg for men and 320 mg for women. However, the average intake often falls short, with 320 mg for men and 230 mg for women. It's noteworthy that vegetables grown using chemical fertilizers contain significantly less magnesium than organically grown counterparts.

Magnesium Deficiency:

Factors contributing to magnesium deficiency include digestive disorders, kidney disease, diabetes, aging, and the use of diuretics.

Additionally, magnesium's absorption can be hindered by calcium, so it's advised to consume these minerals together if taking supplements.

Symptoms of Deficiency:

Initial symptoms might include fatigue, headaches, and muscle stiffness.

As the deficiency becomes more severe, it can lead to high blood pressure, mood disturbances, insomnia, hyperventilation, cramps, and loss of appetite.

Excessive Intake Symptoms:

While it's rare, overconsumption of magnesium can cause diarrhea, fatigue, confusion, low blood pressure, and even cardiopulmonary arrest. It's essential to note that these symptoms are typically linked to excessive supplementation, not dietary intake.

Benefits of Magnesium:

Magnesium offers relief from muscle pain, chronic stiffness, constipation, high blood pressure, and headaches. It also combats chronic fatigue. For those considering magnesium supplements, a daily intake of 500 mg, spread over several doses, is recommended. It's crucial to maintain this supplementation for a few months to see improvements in deficiency symptoms.

Note: Always consult with a healthcare professional before starting any new supplements. The Food and Drug Administration has not evaluated these statements.

References

Wolf, F. I., & Cittadini, A. (2003). Chemistry and biochemistry of magnesium. Molecular Aspects of Medicine, 24(1-3), 3-9. Romani, A. M. P. (2013). Cellular magnesium homeostasis. Archives of Biochemistry and Biophysics, 512(1), 1-23. de Baaij, J.H.F., Hoenderop, J.G.J., & Bindels, R.J.M. (2015). Magnesium in man: implications for health and disease. Physiological reviews, 95(1), 1-46. Grober, U., Schmidt, J., & Kisters, K. (2015). Magnesium in prevention and therapy. Nutrients, 7(9), 8199-8226. Elin, R.J. (2010). Assessment of magnesium status for diagnosis and therapy. Magnesium Research, 23(4), S194-S198. Castiglioni, S., Cazzaniga, A., Albisetti, W., & Maier, J.A.M. (2013). Magnesium and osteoporosis: current state of knowledge and future research directions. Nutrients, 5(8), 3022-3033.

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.