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Magnesium Deficiency
A month ago, I wrote an article about nutrients ending in -ium. I briefly mentioned magnesium in the article because it ends in -ium. Magnesium is more of a "big dog" in the world of nutrients and deserves special recognition, so that is the topic of this article.
A recent study shows that 68% of Americans do not consume the recommended daily magnesium intake. Even more frightening is data from this study showing that 19% of Americans do not consume even half of the government's recommended daily magnesium intake. Estimates show that about ½ of Americans are deficient and don't know they are.
Magnesium is considered the master mineral as it helps regulate other macro-minerals, including calcium, sodium, and potassium. It is responsible for the activation of over 300 enzymes and biochemical reactions in the body. When deficient in magnesium, our bodies are less efficient. Magnesium deficiency makes the impact of stress on our health drastically worse.
When I think of magnesium, I first think of its effect on cardiovascular disease. Magnesium has an impact on decreasing cardiovascular risk. It decreases blood vessel constriction, relaxes electrical impulses, encourages calmness, maintains the normal rhythm of your heart, and, lastly, it increases our good HDL cholesterol.
Other areas that benefit from magnesium include improved physical performance. It is estimated that magnesium requirements increase by 10 percent to 20 percent during strenuous exercise. A study published in the American Journal of Clinical Nutrition looked at the effects of magnesium on performance in 124 women. After 12 weeks, daily supplementation with magnesium oxide was found to improve physical performance compared to a control group.
In one study, patients with low intake and low levels of magnesium had higher levels of inflammatory markers. Another study shows that magnesium supplementation lowered inflammation markers in adults with prediabetes. Supplementing with magnesium can be beneficial in the fight against inflammation.
I mentioned the lowering of inflammation in patients with prediabetes. Still, there is also a benefit with higher doses of magnesium, decreasing blood glucose levels and helping to prevent insulin resistance in Type II diabetes. A study published in Diabetes Care found that magnesium improved insulin sensitivity and reduced blood glucose in patients with diabetes who had low magnesium levels.
Migraine headache prevention is another area that magnesium is effective. Many studies looked at either low levels possibly being a cause of migraine headaches or using magnesium to decrease the frequency and severity of headaches.
Lastly, magnesium can be beneficial in helping with insomnia and depression. Magnesium has some muscle relaxant properties, and taking it at bedtime can help increase sleep time and reduce the time it takes to fall asleep.
The case for magnesium supplementation is clear. When you read below that many of the medications you may currently be taking can deplete this essential nutrient, it may be time to try magnesium.
How would a person know they are deficient? The magnesium test is a blood test. There are two types: a serum test and an RBC magnesium test. The first test measures the magnesium in your blood, and the second looks at the magnesium in your red blood cells. An RBC magnesium level would be a more accurate test to determine a person's magnesium status; however, it is not a routine test and would need to be explicitly requested to run it.
Signs of deficiency can include the following symptoms: muscle cramps, tremors, irritability, headaches, generalized anxiety, panic attacks, insomnia, and fatigue.
Causes of Magnesium Deficiency
• Food processing
• Artificial fertilizers
• Alcoholism
• Caffeine
• Excess sugar intake
• Drug Induced Depletions including: Proton-pump inhibitors (omeprazole, lansoprazole, pantoprazole), diuretics (bumetanide, chlorothiazide, chlorthalidone, furosemide, hydrochlorothiazide, indapamide, torsemide), oral estrogens, and oral contraceptives.
Drug-induced nutrient depletions are a genuine concern. A 2018 CDC statistic showed 12.8% of the population takes five or more prescription medications. Now consider the number of patients taking OTC medications, specifically proton-pump inhibitors, because they are available without a prescription. Taking PPIs can be a huge problem. Many patients take diuretics to control blood pressure and to treat other forms of cardiovascular disease, which can only add to their issues if the magnesium deficit is not addressed.
Good sources of magnesium include green leafy vegetables, whole grains, beans, and nuts; consumption of whole grains, dark-green vegetables, and beans among Americans is well below intake recommendations. When diet isn't possible, dietary supplements can help make up the difference.
Choosing a magnesium supplement can be a difficult task as there are so many different products available. Unfortunately, magnesium is not available as simply magnesium, and it needs to be attached to another ingredient to form a salt. The most common salt forms include; chloride, oxide, sulfate, citrate, glycinate, and l-threonate. The latter 3 are the ones that I recommend, and here is why:
Citrate has a good bioavailability compared to oxide. It is also very rapidly absorbed in the digestive tract but has a stool-loosening effect. This form is found in many supplements and remains a solid option for delivering magnesium into the body.
Glycinate, which has glycine, is a well-known calming amino acid. This combination has good bioavailability and does not have the laxative effect of citrate since glycine is actively transported through the intestinal wall. Due to glycine and magnesium's calming and relaxing effect, this combination has been used successfully for chronic pain, muscle issues, and stress.
L-Threonate is easily absorbed. Animal research notes that it may be the most effective type for increasing magnesium concentrations in brain cells. It is often used for potential brain benefits and may help manage certain brain disorders, such as depression and age-related memory loss.
Important to note: Magnesium should not be given to those with kidney disease without a practitioner's consent.
My staff and I would be honored to help you with questions about magnesium supplementation, so stop by the pharmacy or call to schedule a consultation. Please visit my website at www.irsfeldpharmacy.com to find this and other archived articles in the blog section. Until next time, be vigilant about your health!!
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