Marvelous and Misunderstood: The Mighty Magnesium

In the lexicon of dietary requirements, chemical elements such as Iron, Calcium, Potassium and Zinc steal the show. People know them and more importantly, they know that they need them. Yet there’s another name that deserves to take center stage: magnesium. You may know it as a hard, shiny metal used in manufacturing but this mighty mineral also performs more than 300 biochemical reactions inside the human body. Magnesium helps you build strong bones and teeth, release energy from muscles, keep your heartbeat steady and maintain healthy blood vessels. Not too bad for this rather under-rated mineral.

Medical Merits of Magnesium

As a result of its lengthy health benefits, numerous studies have been done to demonstrate it’s positive effect on several chronic illnesses.

Cardiovascular disease:

Researchers at Harvard University followed more than 40,000 men for eight years and linked a higher intake of magnesium with lower blood pressure and a lower risk of stroke. On a similar note, the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure states that diets rich in magnesium are positive lifestyle modifications for individuals with high blood pressure.

Diabetes

In a retrospective analysis of more than 7,500 adults, individuals with high fasting glucose levels (a marker of increased Type 2 diabetes risk) were more likely to be deficient in magnesium than people with healthy blood sugar levels. Medical Director of the Nutritional Magnesium Association (NMA) Dr. Carolyn Dean concurs saying, “Magnesium plays a pivotal role in the secretion and function of insulin; without it, diabetes is inevitable. Measurable magnesium deficiency is common in diabetes and in many of its complications, including heart disease, eye damage, high blood pressure, and obesity. When the treatment of diabetes includes magnesium, these problems are prevented or minimized.”

Migraines

In a June 2008 study, researchers uncovered some interesting results by administering migraine sufferers with either a magnesium supplement or a placebo. Not only were there increases in blood flow to certain parts of the brain, the patients on magnesium actually had fewer and less severe attacks.   And word of this migraine-busting mineral is getting around fast. Online chatrooms are filled with “magnesium for migraine” tips and testimonials.

Post Menstrual Syndrome

If you suffer from PMS, magnesium may be just the thing to help ease symptoms such as fluid retention, bloating and breast tenderness. One British study determined that a 200-milligram daily supplement of magnesium reduced PMS complaints after only 2 months.

Bone Density

In the US alone, osteoporosis afflicts nearly 8 million women and 2 million men over 50. Even more disturbing is that people as young as 30 begin showing signs of rapidly decreasing bone mass.  And though calcium is the mineral most commonly linked to healthy bones, magnesium has been shown to play a vital role.  In a pivotal 2000 study, the Journal of the American Geriatrics Society revealed that 70- to 79-year-olds who took 100 milligrams (mg) of magnesium every day, increased their bone density by at least 2 percent.

Fibromyalgia

Once categorized as a “mystery disorder” due to the inconclusiveness of patient testing and medical imaging, fibromyalgia is a diagnosis that is becoming more widespread. Chronic pain, extreme sensitivity to touch, insomnia and exaggerated emotional response are all symptoms of this life altering disorder. Yet Dr. Mark Pellegrino, in his book Fibromyalgia: Up Close and Personal reveals, “I have found that 75% of people who use products containing magnesium will report improvement with either decreased pain, improved energy, a more stable baseline, or a combination of these.”

Got Magnesium?

Studies show that a mind-blowing 80-85% of adults don’t get their recommended daily intake of magnesium, forcing your body to steal what it needs from your bones. Symptoms include fatigue, insomnia, nausea, rapid heartbeat, delirium, numbness and severe muscle contractions. Unfortunately since 99 % of magnesium resides inside living cells, blood serum levels are not a good indicator of deficiency. Consequently blood tests for magnesium are notoriously inaccurate. So how do you know if your magnesium deficient? The symptoms are numerous and

Amping up the Mg

Although no food is an exceptional source of magnesium, those with the highest amount include nuts, seeds, legumes, green leafy vegetables and unrefined grains such as whole wheat breads. Dairy products, meat, poultry and fish also contain magnesium. Supplements can help boost your intake, though absorption is lesser than with food ingestion. Similarly, absorption of magnesium is inversely affected by a number of factors including antibiotics, diuretics and hormone altering medications such as birth control pills. Sodas, coffee, alcohol and processed food also negatively impact the body’s ability to absorb and store magnesium. The most recent information on the daily RDA (Recommended Dietary Allowance) of magnesium is 420 mg for men and 320 mg for women. But be careful not to over do it! Too much magnesium can lead to nausea and diarrhea.

With each passing year, scientific studies into magnesium grow – as does the list of its health benefits. And though it’s still not the darling of the dietary world, its medical merits should one day make it a star!