Magnesium
Magnesium is used in over 300 enzymatic reactions, which ranks it as the most used mineral in the body. Patients with heart disease, osteoporosis, migraines, high blood pressure, muscle weakness, cramps and tremors usually have below normal levels of magnesium. Did you know that over 80 percent of Americans are deficient in magnesium? Blood sugar disorders such as Type II diabetes in which the body is unable to regulate the level of glucose have shown benefit from taking supplemental magnesium. Low magnesium levels have been shown to decrease the body’s store of potassium, which can lead to an increased risk for high blood pressure, especially if processed foods are a staple of the diet.
Why are we deficient?
The reason most Americans do not receive enough magnesium is due to our diet and stress levels. Most Americans eat foods that are processed or enriched, containing little or even no magnesium. The body expends much of its paltry supply to process carbohydrates, cleanse itself of smog, pesticides and other daily toxins while perspiration and stress drain what is left.
While some Americans claim they take a vitamin and mineral supplement that contains magnesium, in reality they are not getting what they are paying for. Most companies use magnesium oxide as their source of magnesium. This allows the supplement company to keep costs low (and profits up) and still make the dose look appealing to the unknowing consumer. Yet research shows that you only absorb 1/10th of magnesium oxide! You should choose a supplement that contains magnesium aspartate as the main source, which is a Krebs cycle intermediate and enhances the absorption rate.
How much magnesium should a normal person take per day?
I recommend my wellness patients take 500 mg of magnesium aspartate via their multi-vitamin/mineral supplement and then add another 200 mg a day for a total of 700 mg of magnesium per day. Not counting quantities found in food, I take 800 mg per day. Magnesium has been shown to be non-toxic up to 6,000 mg per day. It should also be noted here that low levels of magnesium are also associated with an increased risk for heart attack.
I have found that patients with low levels of magnesium who complain of tension headaches are prime candidates for magnesium supplementation. After a course of adjustive treatments combined with restoring magnesium to proper levels, I have seen tension headaches disappear and not return. Athletes complaining of abnormal fatigue and chronic injuries see vast improvement once proper biomechanics and magnesium levels are restored
Magnesium and migraines
If you suffer from migraines or you know of someone who does, this section along with the supplement section is of special importance. It is suggested that approximately 50 percent of migraine sufferers are deficient in magnesium. It has also been shown restoring magnesium levels can stop acute migraine attacks. The level of toxicity is very low and yet the benefits are extremely high, especially if you are one who suffers from migraines.
What foods contain magnesium?
Magnesium is found in all of the foods you know you should be eating and probably are not. Whole grains and green leafy vegetables are a good source of magnesium and should be part of every meal. Fruit and nuts are a good source of magnesium and can be used as foods to snack on.
