Magnesium: the wonder mineral

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BY JESSICA SEGOVIA-YAP, MD
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January 27, 2018
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WE ALL know about the importance and health benefits we get from vitamins and minerals. Amongst those that have been highlighted are Vitamin C, Iron, Calcium and recently Zinc.

But do you know that there is another mineral equally important that has multiple benefits targeting a lot of organ systems and their functions? And this mineral is magnesium.

Have you ever tried checking on your multivitamin tablet and see if there is magnesium in it and how much is available?

Most multivitamin preparation I know contains so little if at all of this. That is why almost 60 percent of the population is magnesium deficient and probably you belong to this statistic.

Magnesium is dubbed as the “Master Mineral” since it is responsible for over 100 metabolic processes in the body. A deficiency in magnesium is dangerous as it may cause concomitant calcium deficiency, muscle cramps, poor heart health, tremors, nausea, respiratory illness, confusion and even high blood pressure. To compensate for the lack of magnesium in our diet, we need to take magnesium supplements.

So what are the health benefits that we can get from magnesium to realize its importance? Magnesium is involved in hundreds of biochemical reactions in our body.

Almost 60 percent of magnesium is found in bone while the rest is in muscles, soft tissues and fluids, including blood. In fact every cell in your body contains it and needs it to for optimum function. Its major role is acting as a cofactor or helper molecule in the biochemical reactions continuously performed by enzymes. Some of these reactions are involved in:

* energy creation – by helping convert food into energy

* protein formation – helps create new proteins from amino acids

* gene maintenance – helps create and repair DNA and RNA

* muscle movements – Magnesium is a part of the contraction and relaxation of muscles.

* nervous system regulation – by helping neurotransmitters, which send messages throughout your brain and nervous system

Magnesium may boost exercise performance. Around 10 percent to 20 percent Magnesium is required for exercise. It helps move blood sugar into your muscles and dispose lactic acid which can build up during exercise and causes muscle pain. This has been proven in studies with athletes and even elderly as subjects.

It fights depression and improves sleep.

Since magnesium plays a critical role in brain function and mood, low levels may be linked to an increased risk of depression and causing insomnia.

It has benefits against Type 2 Diabetes.

Almost half of diabetics have low magnesium levels in their blood. This can impair insulin’s ability to keep your blood sugar level under control.

Magnesium can lower blood pressure.

The mechanism of action is not definite yet but studies showed that people with high blood pressure benefited from magnesium supplementation. Although the effect is specific to hypertensives as it did not have a blood pressure-lowering effect in patients who are not hypertensive.

It has anti inflammatory benefits.

There is a direct correlation between low magnesium and chronic inflammation which is a significant driver for aging, obesity and chronic diseases. The inflammatory marker CRP was found to be lower in subjects taking magnesium supplements.

Magnesium can help prevent migraines.

Studies showed that most patients with recurring migraines are magnesium-deficient and with supplementation, the attacks lessened or were prevented from recurring or patients had reduced migraine symptoms.

Magnesium improves PMS symptoms.

It was interesting to note that in studies, magnesium supplementation significantly reduced premenstrual syndrome (PMS) symptoms among women such as water retention, abdominal cramps, tiredness, and irritability.

It prevents osteoporosis.

Since magnesium together with calcium plays a major role in maintaining bone strength and density, regular supplementation of magnesium is essential to bone health.

Here are the list of food that is rich in magnesium:

* Pumpkin seeds

* boiled spinach

* dark chocolate

* cooked quinoa

* halibut

* almonds

* cashews

* mackerel

* avocado

* salmon

But if you want supplements, magnesium tablets are available in the following: either as citrate, glycinate, orotate, carbonate or chloride oil. Their differences lie in the manner of use such as tablet or spray, their absorbability and being combined with other minerals so as to increase effectivity.

So how much magnesium do we need? Here is the recommended amount of Magnesium based on age-groups:

* infants (6 months) – 30 milligrams

* 7-12 months – 75 mgs

* 1-3 years – 80 mgs

* 4-8 years – 130 mgs

* 9-13 years – 240 mgs

* 14-18 years – 410 mgs for men, 360 mgs for women

* 19-30 years – 400 mgs for men, 310 mgs for women

* Adults 31 years and older – 420 mgs for men, 320 mgs for women

* Pregnant women – 350-360 mgs

* breastfeeding women – 310-320 mgs

As for me, I use the spray form as it is more convenient and, I read, more absorbable. I started using it about a few weeks ago; I could already feel its benefits.

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Jessica P. Segovia-Yap, M.D., FPAFP is a Diplomate and Fellow of the Philippine Academy of Family Physicians. She is a practicing Family Medicine Specialist and holds clinic at the Medical Arts Building of Iloilo Mission Hospital. For comments, questions and suggestions, you may email at drjec.is.in@ gmail.com./PN
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