Magnesium is the fourth most abundant mineral in your body; however, few people fully appreciate the importance of this extraordinary mineral. It activates over 350 biochemical processes in the body to keep things flowing smoothly. An interesting caveat: it is estimated that about 80% of the general population is deficient in this vitally important mineral.
HERE ARE THE EXPERTS’ TOP REASONS TO GET MORE MAGNESIUM IN YOUR DIET:
- Prevent migraines – According to a University of Vermont study conducted by Dr. Robert Shapiro M.D., professor of Neurology, every year, nearly one in five Americans experience some form of a migraine attack. One in twenty-five will have headaches lasting at least 15 days per month. These disabling attacks include severe one-sided, throbbing headaches and sensitivity to light and sound. They may also involve cloudy thinking, nausea, and vomiting. In one study of 133 migraine patients supplementing with just 500 mg of Magnesium daily for 12 weeks, significant improvements were seen in terms of frequency and severity of migraines.
- Lower heart disease mortality – cardiovascular disease continues to be the number 1 killer here in America. Magnesium supplementation can go a long way towards preventing heart disease. A study in the journal “Atherosclerosis” found that people with low levels were more than twice as likely to die of heart disease. They were also more than seven times as likely to die from all causes.
- Manage diabetes – It is no secret that Magnesium deficiency is common amongst type II diabetics, especially those with neuropathy or coronary heart disease. A Harvard study found that diabetics taking at least 320mg of Magnesium supplementation for up to 16 weeks significantly improved their fasting blood sugar levels, hemoglobin A1c, as well as their HDL (good cholesterol).
- Relieve symptoms of Fibromyalgia – A double-blind placebo-controlled study from the University of Texas showed 400-800mg of Magnesium daily improves pain and tenderness in Fibromyalgia patients.
- Lower risk of Colon Cancer – Epidemiological studies link low Magnesium levels with higher rates of colon cancer. A meta-analysis confirmed that higher Magnesium intakes are associated with a lower risk of colorectal cancer, and especially colon cancer. Also, for every 50 mg per day increase, colon cancer was reduced by 7%. An earlier meta-analysis by Imperial College London found that for every 100mg increase, colorectal cancer decreased by 13%.
- Build strong bones – Studies find a significant association between bone density and Magnesium levels. We now know that the Magnesium content of bones decreases with age. In addition, a diet containing too much sugar or excess alcohol cause Magnesium to be lost through urine. Magnesium assists calcium in building bone strength. It also does other important things like stimulating the hormone calcitonin. That helps draw calcium out of the blood and soft tissues and put it back into the bones. Too much calcium in the blood and tissues can increase the risk of arthritis, heart attack, kidney stones, and osteoporosis.
- Reduce Metabolic Syndrome – metabolic syndrome is becoming very prevalent in the U.S. due to our lifestyles with poor food choices, excess sugar, high-stress levels, smoking, and lack of exercise. This syndrome is basically a cluster of conditions that increase the risk of heart disease, stroke, and type II diabetes. Metabolic syndrome includes high blood pressure, elevated blood glucose, excess body fat around the waist, and abnormal cholesterol levels. Generally, weight loss, moderate exercise, a healthy Mediterranean or ketogenic plant-based diet, and smoking cessation can help to reverse this metabolic pattern.
OTHER POSITIVE FUNCTIONS RELATED TO MAGNESIUM
- Steady heart rhythm
- Normalizes blood pressure
- Helps maintain nerve and muscle function
- Reduces PMS
- Improves sleep
- Improves asthma symptoms
SYMPTOMS OF MAGNESIUM DEFICIENCY
It is estimated that 80-90% of Americans are Magnesium deficient. Typical symptoms include constipation, digestive problems, low energy, irregular menstrual flow, and migraine headaches. It also relaxes the body from tightness, tension, tics, spasms, cramps, and stiffness. Other contributing factors leading to low levels of this vital mineral include prescription medications like oral contraceptives, diuretics (water pills), laxatives, and gastrointestinal medications like omeprazole or Nexium, to name a few.
FOODS HIGH IN MAGNESIUM
One sure-fire way to replenish your levels in addition to nutritional supplementation is with Magnesium containing foods. These foods include high-quality dark chocolate with approximately 175mg per 3.5 ounce bar. In fact, if you crave chocolate, your body may be telling you it’s low in Magnesium (very common during menstrual cycles). Other foods high in Magnesium are dark leafy greens, especially collards and spinach, broccoli, beans, whole grains, almonds, cashews, lentils, and avocados.
HIGH-QUALITY PHARMACEUTICAL GRADE SUPPLEMENTS
Magnesium supplements are also a very popular way to ensure you maintain healthy levels in a good range, and it comes in many forms. It is always best to purchase third-party validated, laboratory tested, pharmaceutical-grade supplements for quality assurance. Magnesium oxide is the least expensive, but also the most difficult for the body to absorb. Magnesium citrate helps with constipation. Magnesium glycinate is a better choice if you don’t want the laxative effect.
In summary, Magnesium is the most important mineral that you may be lacking. It has plenty of evidenced-based research to support its daily use as it is involved in hundreds of biochemical reactions in your body. In fact, every cell in your body contains Magnesium and needs it to function at a high level. Studies suggest it plays a role in more than 600 reactions which include:
- energy creation – helps to convert food into energy
- protein formation – creates new proteins from amino acids
- gene maintenance – helps build and repair DNA and RNA.
The bottom line, Magnesium is absolutely essential for optimal health and wellness. If you have a medical condition, it is always a good recommendation to check with your doctor before starting any new vitamin or nutritional supplement. To speak with one of our healthcare professionals, call us at 239-481-7322 or visit www.cypresspharmacy.com.