Magnesium is a mineral found in abundance within the human
body and second to potassium in terms of its concentration within its cells. It
is also naturally occurring in many foods, added to food products, available in
supplement form and even added to certain medications (such as laxatives and
antacids.) Approximately 60% of the magnesium in the body is in bone, 26% in
muscle, and the remainder in soft tissue and body fluids. However, the areas
with the greatest concentrations are those that are most metabolically active –
brain, heart, liver & kidneys, having a critical role in energy production.
Magnesium is probably one of the most overlooked of minerals,
with calcium often getting all the attention in terms of supplementation.
However, it is magnesium supplementation that may be far more important for
many. It’s one of the body’s most important minerals and recognised as an
important cofactor for more than 300 metabolic reactions occurring within it. It
is involved in protein synthesis, cellular energy production and storage,
reproduction, DNA & RNA synthesis whilst playing a crucial role in nerve
transmission, cardiac excitability, muscular contraction, blood pressure and
glucose and insulin metabolism. It is also has a crucial role in bone health
and mood.
Magnesium is also abundant in food with the assumption made
that we should get enough through the food that we eat and therefore have little
need for additional supplementation. However, many people do not consume ‘whole’
and ‘natural’ foods instead opting for processed foods and the quick and
convenient option of ready meals. And so, deficiencies within the community are
now becoming increasingly common, primarily due to the consumption of highly
processed foods, poor intake of fresh vegetable and depletion of minerals from our
soils due to modern farming methods. Certain cooking methods can also deplete
the mineral content of food whilst alcohol sugar, coffee & high protein in
the diet can diminish magnesium levels within the body. Certain prescribed
medications can further exacerbate magnesium loss.
According to a 2013 Magnesium review the lower intake of
magnesium may be related to the increased risk of chronic disease.
The daily requirement for magnesium in man is from 400 - 800
mg per day (equivalent to 2 – 5 gm of magnesium sulphate) whilst the average UK
diet provides somewhat less than this figure (336 mg for men, 250 mg for
women). Many authors have made the point
that a sustained diet which is somewhat deficient in magnesium will produce a
gross deficiency over a long period of time. Low levels of magnesium in the
diet and our bodies can increase susceptibility to a variety of diseases,
including heart disease, high blood pressure, strokes, kidney stones, depression,
cancer, PMS and insomnia. Signs & symptoms
include fatigue, muscle cramps, pain & weakness, cold extremities,
insomnia, constipation, anxiety & nervousness, migraines and period pains –
to name but a few. Those who are malnourished, alcoholics & diabetics will
often have quite severe magnesium deficiencies whilst patients with
osteoporosis, joint problems, psychiatric symptoms, high blood pressure or
heart disease may benefit from magnesium supplementation (administered under
medical supervision).
So, how can we ensure that we are getting enough Magnesium?
We need to obtain a variety of magnesium containing foods in
our diets and when possible ensure that those foods are organic. As mentioned
earlier, modern day farming practices have led to the depletion of magnesium in
food – the use of herbicides like glyphosphate also act as chelators effectively
blocking the uptake and utilisation of minerals – so these days unless you are
able to find biologically grown organic foods (grown on soil with mineral
fertilisers) eating foods with high concentrations of magnesium will be highly
unusual.
Magnesium is widely distributed in the plant world, acting
as the light-capturing molecule of chlorophyll; it is thought that
approximately one third (or 120 mg) of the dietary magnesium typically ingested
as chlorophyll is absorbed into the blood from the intestine. Thus green
vegetables are great sources of Magnesium mainly due to their chlorophyll
content. Dark leafy green vegetables are ideal sources as is seaweed. Other
concentrated food sources are nuts, particularly almonds, cashews and Brazils,
seeds such as pumpkin seeds, sunflower & sesame, whole grains such as
millet, buckwheat and wheat. However it is important to consume whole grains in
their unrefined state as processing removes important nutrients. Tofu and
legumes are another great source and one that may surprise you – Dark
Chocolate! However, this is not your everyday chocolate that is laden with
sugar and milk. Raw cacoa chocolate that is available in your local health
store is an ideal source and should be eaten in moderation. A favourite at Bare Health is IQChoc
Since Magnesium is depleted from soils and farming methods
it is questionable as to just how much there will be in our food, especially
for those who do not consume organic whole foods and fresh vegetables
regularly. So, another available option is to take a Magnesium supplement.
There are many forms of magnesium on the market today, all varying in quality
and how readily they are absorbed by the body. They can also have differing
effects on the body. Some magnesium supplements may have a laxative effect –
beneficial for those with constipation but not others! Magnesium oxide is one
of the cheapest forms of magnesium whilst Magnesium Citrate is one of the best,
especially when taken in powder form and mixed with water. According to Dr
Carolyn Dean, Medical Doctor and naturopath, taking magnesium citrate powder
with water and sipped over several hours allows the magnesium to be slowly and
effectively absorbed into the body instead of running through the intestines.
She also advises building up the dosage of magnesium slowly. An alternative,
yet very effective way to increase your magnesium levels is to apply a
Magnesium spray which is absorbed through the skin or to have a soak in the
bath with Magnesium flakes.
BARE HEALTH TRIED & TESTED:
1) TruMAG by Calm Naturals
Magnesium citrate is the active ingredient in Natural Calm TrüMag. Natural Calm TrüMag is made up of two ingredients; Magnesium Carbonate and Citric acid. Magnesium citrate is produced when Natural Calm TrüMag's two ingredients are combined with hot water. The addition of hot water causes the carbonate in the magnesium carbonate to "fizz away" and the magnesium to combine with the citric acid producing magnesium citrate.
Most magnesium citrate products are in tablet form and are only about 30% bio-available. TruMAG magnesium citrate is a liquid and about 80% absorbable. The magnesium content of magnesium citrate corresponds to about 11%. The amount of citric acid added to Natural Calm TrüMag is proprietary and is designed to enhance bioavailability. Magnesium (and all minerals) need to be in an acidic environment for the magnesium to be absorbed and Natural Calm TrüMag has an ideal acidic content to allow for maximum bio-availability.
Magnesium citrate works best if you take it on an empty stomach one half hour before bed. If taken with food, the food most likely will dilute the acid content and reduce the absorbability. It is designed to be taken with 8oz (240ml) of water. Natural Calm TrüMag Magnesium Citrate can be taken hot or cold but is best to add at least 30 ml (1 oz) of hot water to dissolve. Once dissolved add more hot or cold water and enjoy. Natural Calm TrüMag Magnesium Citrate has a citrus taste and most people find it pleasant. Natural Calm TrüMag Magnesium Citrate is an all natural magnesium supplement.
SPECIAL OFFER!! For a limited time only you can purchase TruMag at Bare Health for only £20.99 saving you £5.
2) Bare Health also loves Better You Magnesium Flakes
When dissolved in a body or foot bath the solution feeds every cell and efficiently replaces magnesium lost through modern diet and pressured lifestyles, providing you with the most relaxing 20 minutes you will ever spend! Ideal for that long soothing soak before bedtime!
Contains Zechstein Inside® magnesium chloride, the purest known source that has been naturally condensed and purified for over 250 million years. Every 100g of Magnesium Flakes delivers 12g of elemental magnesium.
The information contained within this article is for information purposes
only.
For more information on Magnesium and which form may the
best for you pop into Bare Health, your local Independent health store or call
01260 408413, but, please remember, if you are taking any prescribed
medications or undergoing medical treatment of any kind always seek the advice
of your doctor or healthcare specialist before embarking on any supplementation
programme.
