Marvelous Magnesium

 

Role of Magnesium

 

  • Magnesium is a vital mineral that is required for the growth and maintenance of bones.
  • It is needed for the synthesis of DNA, RNA, and the antioxidant glutathione. Magnesium also assists in the functioning of nerves, muscles, heart and kidneys.

blood cells

  • Involved in regulating many biochemical reactions in the body, including protein synthesis, blood glucose control, and blood pressure regulation.
  • Required for energy production, oxidative phosphorylation, and glycolysis.
  • Plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction, muscle contraction, and normal heart rhythm.

 

Why do we need Magnesium?

 
PCOS

Women who have PCOS are likely to be deficient in magnesium, especially if they are on the birth control pill, this is because the birth control depletes your body of magnesium. In addition to this PCOS sufferers are often prone to sugar cravings. A high sugar diet depletes your body of magnesium, this is because in order for sugar to be  processed the body requires a lot of it and if you do not add any magnesium back into your body either through magnesium rich food or supplementation you will become deficient.

 

Regulates cortisol

When we are stressed, our bodies become depleted of magnesium, magnesium calms your nervous system and prevents excessive cortisol. Our body burns through magnesium because it helps support our adrenal glands, which get exhausted when making cortisol. A low magnesium level during stress can cause energy depletion that leads to fatigue, weakening your ability to manage stress.

 

Makes hormones

Magnesium is involved in the manufacture of steroid hormones such as progesterone, estrogen and testosterone. It has been shown to reduce hot flashes by 50%.

 

Activates vitamin D

Without enough magnesium, vitamin D cannot do its job. Conversely, too much vitamin D supplementation can cause magnesium deficiency.

 

Symptoms of Magnesium Deficiency

  • Depressiondepression
  • Diabetes
  • Insulin Resistance
  • Fatigue or weakness
  • Sugar, alcohol, carbohydrate cravings
  • Infertility
  • Polycystic ovaries
  • Insomnia
  • Anxiety and panic attacks
  • Irritability
  • Constipation
  • Migraines
  • Obesity
  • High blood pressure
  • Abnormal heart rhythms
  • PMS
  • Menstrual cramps
  • IBS
  • Reflux
  • Numbness and tingling
  • Muscle contractions or cramps
  • Eye twitches

Food Sources

Colorful fruits and vegetables background

 

  • Foods that are high in fiber are generally high in magnesium.
  • Legumes
  • Whole grains
  • Vegetables (especially broccoli, squash, and green leafy vegetables)
  • Seeds
  • Nuts (especially almonds)
  • Dairy products
  • Meat
  • Chocolate
  • Water with a high mineral content, or "hard" water

How do I avoid reducing my magnesium?

 

Reduce your carbonated beverage intake- Phosphates are present in most dark colored sodas. These substances and magnesium create a binding effect in the digestive tract. As a result,   it is no longer available to the body.

 

Reduce the amount of refined sugar you eat- refined sugar (pastries, cakes, desserts, candies or other sweet foods) provides the body with no magnesium content and also causes it to excrete magnesium through the kidneys.

 

Reduce your stress levels-  Easier said than done, I know. However, studies have identified stress is a cause of  low magnesium. Indicating that it is a result of the by-products of the “fight or flight” reaction, both adrenaline and cortisol.

 

Reduce alcoholic beverage consumption, Do you drink more than seven alcoholic beverages per week?- alcohol increases the excretion of magnesium by the kidneys, therefore reducing the amount available to the cells.

 

Recommended Dosage

Age           Male          Female   Pregnancy

14-18yrs  410mg        360mg

19-30yrs  400mg        310mg       350mg

31-50yrs  420mg        320mg       360mg

51+yrs     420mg        320mg

 

Sources

http://nopr.niscair.res.in/bitstream/123456789/23577/1/IJEB%2040%2811%29%201275-1279.pdf

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