24. I Am Not Sure How Much Magnesium I Should Take and Do Not Want To Over Do It?

1. What are magnesium’s overall functions in the body?

According to Dr. Carolyn Dean:

“Magnesium’s hundreds of activities in the human body can be divided into five essential categories:

a. Magnesium is a co-factor assisting enzymes in catalyzing most chemical reactions in the body, including temperature regulation.

b. Magnesium produces and transports energy.

c. Magnesium is necessary for the synthesis of protein.

d. Magnesium helps to transmit nerve signals.

e. Magnesium helps to relax muscles.

CO-FACTOR IN CHEMICAL REACTIONS

“Enzymes are protein molecules that stimulate every chemical reaction in the body. Magnesium is required to make hundreds of these enzymes work and assists with thousands of others.

PRODUCING AND TRANSPORTING ENERGY

“Magnesium and the B-complex vitamins are excellent examples of energy nutrients, because they activate enzymes that control digestion, absorption and the utilization of proteins, fats and carbohydrates. Because magnesium is involved with hundreds of enzymatic reactions throughout the body, a deficiency can affect every aspect of life and cause a score of symptoms. Of the 325 magnesium-dependent enzymes, the most important enzyme reaction involves the creation of energy by activating adenosine triphosphate (ATP), the fundamental energy storage molecule of the body. ATP may be what the Chinese refer to as “qi,” or “energy flow.” Magnesium is required for the body to produce and store energy. Without magnesium there is no energy, no movement, no life. It is that simple.

SYNTHESIZING PROTEIN

“Magnesium is used in synergy with dozens of other vitamins and minerals to create structural components of the body. Under the direction of magnesium, enzymes and nutrients modify the building blocks from food to create the body. Without magnesium, there is no body. RNA and DNA, which contain the genetic blueprints for the formation of all the protein molecules in the body, are also dependent on magnesium.

TRANSMITTING NERVE SIGNALS

“Magnesium permits a small amount of calcium to enter a nerve cell, just enough to allow electrical transmission along the nerves to and from the brain, then forces it back outside. Even our thoughts, via brain neurons, are dependent on magnesium.

RELAXING MUSCLES

“Calcium causes contraction in skeletal muscle fibers, and magnesium causes relaxation. When there is too much calcium and insufficient magnesium inside a cell, you can get sustained muscle contraction: twitches, spasms and even convulsions. Smooth muscles directed by too much calcium and insufficient magnesium can tighten the bronchial tract, causing asthma; cause cramping in the uterus and painful periods; and cause spasms in blood vessels, resulting in hypertension.”

2. Why does calcium need to be taken with magnesium?

From Carolyn Dean, MD, ND, author of “The Magnesium Miracle” and Advisory Board Member of the Nutritional Magnesium Association:

“Adequate levels of magnesium are essential for the absorption and metabolism of calcium.”

“Magnesium stimulates a particular hormone, calcitonin, which helps to preserve bone structure and draws calcium out of the blood and soft tissues back into the bones, preventing some forms of arthritis and kidney stones.”

“Magnesium suppresses another bone hormone called parathyroid, preventing it from breaking down bone.”

“Magnesium converts vitamin D into its active form so that it can help calcium absorption.”

“Magnesium is required to activate an enzyme that is necessary to form new bone.”

“Magnesium regulates active calcium transport.”

“With all these roles for magnesium to play, it is no wonder that even a mild deficiency can be a risk factor for osteoporosis. Further, if there is too much calcium in the body, especially from calcium supplementation, magnesium absorption can be greatly impaired, resulting in worsening osteoporosis and the potential for kidney stones, arthritis and heart disease. Excess calcium can also deposit in cancerous tumors, worsening this condition.”

“Calcium and magnesium work so closely together that the lack of magnesium immediately diminishes the effectiveness of calcium. Even though the use of calcium supplementation for the management of osteoporosis has increased significantly in the last decade, scientific studies do not support such large doses after menopause. Soft tissue calcification could be a serious side effect of taking too much calcium.”1

“The balancing mineral for calcium is magnesium, in a ratio of at least 1:1. For people who have a magnesium deficiency, a healthier ratio is two parts magnesium to one part calcium.”

“The most common form is a magnesium citrate powder. When taken in divided doses throughout the day, it does not cause a laxative effect. Magnesium is a “safer” product than calcium because it is excreted more completely and doesn’t build up in the body.”

References:

1. Brown, S., “Better Bones, Better Body,” Keats Publishing, New Canaan, CT, 1996.

3. Why is magnesium so important to bone health, osteopenia and osteoporosis?

From Carolyn Dean, MD, ND, author of “The Magnesium Miracle” and Advisory Board Member of the Nutritional Magnesium Association:

“Magnesium suppresses another bone hormone called parathyroid, preventing it from breaking down bone.”

“Magnesium is required to activate an enzyme that is necessary to form new bone.”

“With all these roles for magnesium to play, it is no wonder that even a mild deficiency can be a risk factor for osteoporosis. Further, if there is too much calcium in the body, especially from calcium supplementation, magnesium absorption can be greatly impaired, resulting in worsening osteoporosis and the possibility of kidney stones, arthritis and heart disease.”

“It is unfortunate that the treatment for osteoporosis has been simplified into the single battle cry: “Take calcium.” Calcium dominates every discussion about osteoporosis, is used to fortify dozens of foods (including orange juice and cereal) and is a top-selling supplement, but it cannot stand alone.”

References:

1. Brown, S., “Better Bones, Better Body,” Keats Publishing, New Canaan, CT, 1996.

From Denise Reynolds, RD:

“Magnesium is the fourth most abundant mineral in the body, and approximately 50 percent is found in bone. Magnesium is just one of several nutrients that are important for the prevention of osteopenia and proper bone health.”

* Magnesium helps control hundreds of enzymatic reactions in cells that influence bone density.
* Magnesium is required for the formation of proteins that help form bone.
* Magnesium is in every cell and serves as a calcium regulator, allowing the proper amounts in
and out.
* Magnesium teams up with vitamin B6 to regulate the absorption of calcium into the bone.
* Magnesium helps transport calcium out of the gastrointestinal tract and form into bone tissue.
* Magnesium is important in calcium metabolism because it is required for parathyroid
hormone (PTH) secretion. PTH increases the production of the active form of vitamin D, and
plays a role in the absorption of calcium and phosphorus (another important bone mineral).
* Magnesium deficiency alters calcium metabolism and the hormones that regulate calcium, so individuals with chronically low blood levels of calcium may actually be deficient in
magnesium. Supplements may help correct the balance.”

Studies:

Researchers at Yale University School of Medicine (published in the Journal of Clinical Endocrinology & Metabolism) found that adolescent girls who were given magnesium supplements had significant increases in body mineral content in the hip bones and spine.

A recent article from the Royal London Hospital states: “Calcium, phosphate and magnesium metabolism is intimately bound, and it is necessary to discuss all three together.”

Calcium and Bone Disorders in Children and Adolescents. Physiology of Calcium, Phosphate and Magnesium. Allgrove, J., Shaw, N.J. (eds): Calcium and Bone Disorders in Children and Adolescents. Endocr Dev. Basel, Karger, 2009, vol. 16, pp. 8-31 (DOI: 10.1159/000223685)

Another recent article found that short term magnesium supplementation may suppress bone turnover in postmenopausal osteoporotic women. www.ncbi.nlm.nih.gov/pubmed/19488681?ordinalpos=15&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DefaultReportPanel.Pubmed_RVDocSum

4. How much magnesium should I take?

The balancing mineral for calcium is magnesium, in a ratio of at least 1:1. For people who have magnesium deficiency, a healthier ratio is two parts magnesium to one part calcium.

Keep in mind that because magnesium is so important and affects more than 300 enzymatic reactions in the body, the benefits of taking magnesium alone with or without calcium are great. But if you do take calcium supplements, always take them with magnesium.

The most common form is a magnesium citrate powder. When taken in divided doses throughout the day, it does not cause a laxative effect. Magnesium is a “safer” product than calcium because it is excreted more completely and doesn’t build up in the body.

5. Is magnesium supplementation safe?

Magnesium is a “safer” product than calcium because it is excreted more completely and doesn’t build up in the body. You should not take magnesium if you have kidney disease. Always consult your doctor before beginning any supplementation.

You really cannot take too much magnesium supplement, unless you have serious kidney problems, because your body will eliminate the excess magnesium through your colon. What you will notice is that if you do take too much magnesium, your stools will be loose. The best supplementation strategy is to increase your magnesium supplement slowly until your stools are comfortably loose. Then you are at the optimal level for maximum magnesium absorption. If diarrhea develops, back off to a lower amount.

6. Is magnesium safe to use while nursing/breast-feeding?

Taking a magnesium supplement while nursing is actually recommended by Dr. Dean. In her book, The Magnesium Miracle, she recommends that lactating/nursing/breast-feeding mothers should take about 600mg of magnesium due to their increased need for this mineral.

Of course, women should consult their own doctors about supplementation, especially when pregnant or nursing.

7. Is magnesium supplementation important to heart health?

The heart is a very large muscle. Calcium causes muscles to contract, and magnesium causes them to relax. Magnesium is a natural calcium channel blocker (regulating the proper amount of calcium that the body needs) and is also a natural statin, which lowers bad cholesterol and increases good cholesterol. Magnesium is a key supplement for heart health.

From Andrea Rosanoff, PhD and co-author of The Magnesium Factor, as well as
Directing Scholar for the Hawaii-based Center for Magnesium Education & Research:

“Hearts and blood vessels need magnesium to stay healthy. Yet, this vitally important nutrient is depleted from our soils and is inadequate in much of our processed foods and water supplies, just when our stressful lifestyles demand that we have more. The effects of a low intake of magnesium can be worsened by the high levels of fat, sugar, sodium (salt) and phosphate in our diets as well as, ironically, by the overuse of calcium supplements, which has become widespread due to our awareness of calcium’s value for bone health.”

“Clinical studies have shown that chronic magnesium depletion has direct consequences for both the heart and the blood vessels.”

8. How does magnesium relate to hypertension or high blood pressure?

a) Studies have shown that diets deficient in magnesium will produce hypertension. And 75 percent of Americans do not get nearly the RDA of magnesium from their diets.

b) Other studies have shown that increased levels of minerals such as potassium and magnesium in the diet have a suppressive effect on calcium-regulating hormones, which can help lower blood pressure.

c) High blood pressure can cause stroke and heart attack. Tension in the smooth muscle of blood vessels throughout the body, due to magnesium deficiency, can be a cause of high blood pressure.

9. How does magnesium relate to cholesterol?

Magnesium is a natural statin (anticholesterol medication). It is necessary for the activity of an enzyme that lowers bad cholesterol (LDL) and triglycerides, and raises good cholesterol (HDL).

10. How does magnesium relate to depression, anxiety and/or stress?

Magnesium is the anti-stress mineral. A magnesium deficiency magnifies depression and stress. Serotonin, the feel-good brain chemical that is boosted artificially by some medications, depends on magnesium for its production and function. A person who is going through a stressful period without sufficient magnesium can set up a deficit that, if not corrected, can linger, causing depression and further health problems.

11. Does magnesium relate to blood sugar and diabetes?

Magnesium plays an important role in the secretion and function of insulin. Measurable magnesium deficiency is common in diabetes and in many of its complications, including heart disease, eye damage, high blood pressure and obesity.

The connection between stress, obesity and diabetes cannot be overlooked. The stress chemical cortisol signals a metabolic shutdown that makes losing weight almost impossible. Magnesium can neutralize the effects of stress, which is one reason it is known as the anti-stress mineral.

Magnesium is necessary for insulin to open cell membranes for glucose.

12. What is magnesium’s role in weight loss?

Magnesium helps the body digest, absorb and utilize proteins, fats and carbohydrates.
Magnesium helps prevent obesity genes from expressing themselves.

13. Can magnesium supplements help with energy, stamina and fatigue?

Magnesium, as one of the key electrolytes, is an excellent example of an energy nutrient, since it activates enzymes that control digestion, absorption and the utilization of proteins, fats and carbohydrates. Because magnesium is involved with hundreds of enzymatic reactions throughout the body, deficiency can manifest itself in many different ways.

Of the 325 magnesium-dependent enzymes, the most important enzyme reaction involves the creation of energy by activating adenosine triphosphate (ATP), the fundamental energy storage molecule of the body. ATP may be what the Chinese refer to as “qi,” or “energy flow.” Magnesium is required for the body to produce and store energy. Without magnesium there is no energy, no movement, no life. When you lose it through sweat, physical stress and exercise, you need to make sure you replenish it.

14. Can magnesium supplements help alleviate headaches?

Nutritional magnesium can help prevent platelet aggregation to avoid the thickened blood and tiny clots that can cause blood vessel spasms and the pain of a tension headache. Magnesium also relaxes head and neck muscle tension that makes tension headaches worse.

15. Can magnesium supplements help with painful cramps and muscle spasms?

Three minerals that work synergistically to contract and relax muscles are calcium and potassium for smooth muscle contraction, and magnesium for muscle relaxation. Along with sodium, these are the key electrolytes.

The kingpin of these minerals is magnesium. Too much calcium in the body without enough magnesium throws off this delicate balance, causing muscle spasms, cramps or stitches.

Due to a diet of processed foods, caffeine, sugar and depleted minerals from our soils, most people do not get their RDA of magnesium and are deficient in this mineral. Additionally, when people sweat, they lose potassium and sodium. What most people do not know is that magnesium is also lost through the sweat glands. Magnesium deficiency leads to blood vessels and muscles that are less relaxed and more susceptible to spasm and tension.

Replacing potassium alone doesn’t help people who are also magnesium deficient. Without enough magnesium, the body is unable to metabolize potassium and deliver it to the cells.

16. How does magnesium relate to PMS and endometriosis?

PMS and endometriosis are considered to worsen with constipation and toxicity. Exercise just puts that much more strain on the body, sapping vital minerals through sweat and physical stress. One of the minerals that is drained is magnesium, which is vital to women’s health.

Magnesium is a natural detoxifier and muscle relaxer, and helps with constipation and painful cramps. If the bowel doesn’t empty once a day, toxins can be reabsorbed back into the body from the colon. The longer debris sits in the colon, the more fluid is reabsorbed, making stools more solid and difficult to pass.

A variety of symptoms of endometriosis are exacerbated by a deficiency in magnesium, including dysmenorrhea: painful, sometimes disabling menstrual cramps; pain may worsen over time and include lower back pains linked to the pelvis, chronic pelvic pain; often accompanied by lower back pain or abdominal pain, dyspareunia: painful sex, and dyschezia and painful bowel movements. Other symptoms include nausea, vomiting or diarrhea, especially just prior to or during a period, frequent menses flow or short menstrual cycle, heavy or long menstrual periods, and mood swings and fatigue.

As a gentle laxative, magnesium supplements help support proper bowel movement, our energy level and the liver’s natural detoxification pathways.

From Dr. Daemon Jones, ND:

“Pain from cramps is often due to cramping in the muscles of the uterus as it is shedding the inner lining called endometrium. The muscles in the uterus are used to shed the endometrium each month that there is no fertilized egg, and this is what produces a period.”

“To naturally relieve and reduce muscle contractions and pain associated with PMS, I recommend nutritional magnesium. As a short-term plan, I suggest supplements and foods that are high in magnesium, and I have patients start on these a couple of weeks before their period.”

“Foods that are high in magnesium include Swiss chard, spinach, summer squash, pumpkin seeds, broccoli and other green, leafy vegetables. Modern farming practices have depleted vital minerals from our soils over the last 50 years. Magnesium is among those minerals that have been sorely depleted, and that is why I recommend eating organically grown vegetables along with taking magnesium supplements as a natural remedy for painful PMS cramps.”

17. What is the role of magnesium supplements in prenatal care?

Magnesium is important to prenatal care. Yet, due to the depletion of this mineral in our soils and in our processed foods, most pregnant mothers do not get their RDA of magnesium and are deficient in this mineral.

Avoid processed foods and cut cravings and impulsive eating associated with pregnancy by increasing your consumption of magnesium-rich foods that are organically grown. These would be green vegetables, nuts, seeds, legumes and unprocessed grains. This not only supports eco-friendly farming but gives you the nutrients you need that are missing from most prenatal care programs.

Pesticides, chlorine and fluoride in our water not only pose a general health threat, but also leach magnesium out of our bodies causing a further deficiency.

Drink filtered or bottled water that has been proven to be free of fluoride and chlorine.

Magnesium aids labor and delivery. Old-time midwives used to advise all their patients to take “the salts”; they were referring to magnesium salts.

Magnesium is the treatment of choice for eclampsia in pregnancy with symptoms of hypertension, edema and seizures. Magnesium can prevent these symptoms if used during the pregnancy.

Many researchers suggest that pregnant mothers routinely take magnesium throughout pregnancy to prevent complications during delivery and postpartum, and to help prevent premature births.1

Of course, women should consult their own doctors about supplementation, especially when pregnant or nursing.

References:

1. Almonte, R.A. et al., “Gestational magnesium deficiency is deleterious to fetal outcome.” Biol Neonate, vol. 76, no. 1, pp. 26–32, 1999.

18. Can magnesium supplements reduce the risk of kidney stones?

Risk factors for kidney stones include a history of hypertension, chronic dehydration and a low dietary intake of magnesium. Magnesium keeps calcium dissolved in the blood so it will not form kidney stones. Taking calcium without magnesium for osteoporosis can promote kidney stones.

19. What is the best form of magnesium supplement?

The amount of magnesium your tissues can readily use is based on the amount of elemental or ionic magnesium that is released. There are several organic salt chelates that are highly absorbable such as magnesium citrate, taurate and malate. Two forms to avoid are magnesium aspartate and glutamate. Aspartate breaks down into the neurotransmitter aspartic acid, which without being bound to other amino acids is neurotoxic. Glutamate also breaks down into the neurotransmitter glutamic acid, which without being bound to other amino acids is also neurotoxic.

Weight for weight and dollar for dollar, the organic salt chelate in the form of magnesium citrate powder may be the best buy for general use. It is inexpensive and easily absorbed.

20. Are magnesium supplements good for skin care and healthy skin?

You can’t practice proper skin care without magnesium as it is a natural detoxifier and a natural sleep remedy that supports deep restful sleep. If you are retaining toxins in your body from environmental, chemical and other toxic pollutants, your skin will be adversely affected. If you are not sleeping well, this will also affect your skin.

21. Can magnesium supplements help with insomnia and a better night’s sleep?

Feelings of nervousness, irritability and being unable to relax affect one’s ability to sleep and are signs of a possible magnesium deficiency. These feelings, which are generally stress related, have a biological effect that involves the influx of calcium into cells, resulting in a temporary, drastic change in the cells’ internal magnesium-to-calcium ratio. Normal cells at rest contain 10,000 times more magnesium than calcium. If the amount of cellular magnesium falls however, calcium flows into the cell when NOT required. Such an imbalance puts the cell into a hyperactive state, leading to nervousness, inability to relax and a difficulty falling asleep.

Magnesium is the anti-stress mineral and is known as a natural sleep aid.

22. Does magnesium play a role in the anti-aging process?

While aging isn’t caused by one factor, free-radical damage is the dominant theory of why we age. Free radicals are implicated in such diseases as atherosclerosis, hypertension, Alzheimer’s disease, arthritis, late-onset diabetes and Parkinson’s disease. In addition to free-radical damage, your body’s everyday processes generate a lot of waste products that must regularly be detoxified and cleared out. So you need safe, effective and gentle methods of detoxifying the body, along with putting correct nutrition into the body.

According to current research, low magnesium levels not only magnify free-radical damage but can hasten the production of free radicals.1

One study utilizing cultures of skin cells found that low magnesium doubled the levels of free radicals.2 In addition, cells grown without magnesium were twice as susceptible to free- radical damage as were cells grown in normal amounts of magnesium.

References:
1. Hartwig, A. “Role of magnesium in genomic stability.” Mutat Research, vol. 18, no. 475 (1-2), pp. 113-121, 2001.
2. Blaylock, R.L., “Excitotoxins: The Taste That Kills,” Health Press, Santa Fe, NM, 1997.

23. Can you overdose on magnesium?

24. I AM NOT SURE HOW MUCH TO TAKE AND DO NOT WANT TO OVER DO IT?

We follow Dr. Dean’s recommendation to follow your magnesium levels with a Magnesium RBC blood test.

You can even order it yourself from www.requestatest.com for $49.00. They will send you to a local lab for a blood draw and have your results back within 72 hrs.The optimum level you want is 6.0-6.5 in a range of 4.3-6.8mg/dL. The NMA receives no compensation from Request a Test.

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