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Cheungpasitporn, W., Thongprayoon, C., & Qian, Q. (2015, August). Dysmagnesemia in hospitalized patients: Prevalence and prognostic importance. Mayo Clinic Proceedings, 90 (8), 1001–1010 Magnesium, an abundant mineral in the body, is naturally present in many foods, added to other food products, available as a dietary supplement, and present in some medicines (such as antacids and laxatives). Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation [ 1-3]. Magnesium is required for energy production, oxidative phosphorylation, and glycolysis. It contributes to the structural development of bone and is required for the synthesis of DNA, RNA, and the antioxidant glutathione. Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction, muscle contraction, and normal heart rhythm [ 3]. There’s evidence that supplementing with magnesium can help decrease many symptoms tied to stress and anxiety, such as worsened pain, restlessness, depression, cravings and more. Dried beans and legumes (such as soybeans, baked beans, lentils, and peanuts) and nuts (such as almonds and cashews) provide magnesium.
If you’ve tried other treatments or if you want natural alternatives, you may be drawn to homeopathy for anxiety. There are many homeopathic products… READ MORE Magnesium is involved in bone formation and influences the activities of osteoblasts and osteoclasts [ 50]. Magnesium also affects the concentrations of both parathyroid hormone and the active form of vitamin D, which are major regulators of bone homeostasis. Several population-based studies have found positive associations between magnesium intake and bone mineral density in both men and women [ 51]. Other research has found that women with osteoporosis have lower serum magnesium levels than women with osteopenia and those who do not have osteoporosis or osteopenia [ 52]. These and other findings indicate that magnesium deficiency might be a risk factor for osteoporosis [ 50]. The FNB has established ULs for supplemental magnesium for healthy infants, children, and adults (see Table 3) [ 1]. For many age groups, the UL appears to be lower than the RDA. This occurs because the RDAs include magnesium from all sources—food, beverages, dietary supplements, and medications. The ULs include magnesium from only dietary supplements and medications; they do not include magnesium found naturally in food and beverages. Table 3: Tolerable Upper Intake Levels (ULs) for Supplemental Magnesium [ 1] Age Simmons D, Joshi S, Shaw J. Hypomagnesaemia is associated with diabetes: not pre-diabetes, obesity or the metabolic syndrome. Diabetes Res Clin Pract 2010;87:261-6. [ PubMed abstract] Rosanoff A, Weaver CM, Rude RK. Suboptimal magnesium status in the United States: are the health consequences underestimated? Nutr Rev 2012;70:153-64. [ PubMed abstract]
Early signs of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms can occur [ 1, 2]. Severe magnesium deficiency can result in hypocalcemia or hypokalemia (low serum calcium or potassium levels, respectively) because mineral homeostasis is disrupted [ 2]. Groups at Risk of Magnesium Inadequacy Because it may help improve the quality and amount of sleep you get, magnesium glycinate may also help decrease daytime fatigue and enhance focus, learning and even information retention/memory. Magnesium deficiency, or hypomagnesemia, is much more common than hypermagnesemia, especially in otherwise healthy individuals. Some research indicates that 10–30 percent of people have low levels of magnesium. While there are few side effects from taking magnesium supplements, it’s always important not to take more of any supplement than you actually need.
Recommended Dietary Allowance (RDA): Average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%–98%) healthy individuals; often used to plan nutritionally adequate diets for individuals McGuire JK, Kulkarni MS, Baden HP. Fatal hypermagnesemia in a child treated with megavitamin/megamineral therapy. Pediatrics 2000;105:E18. [ PubMed abstract] Diets with higher amounts of magnesium are associated with a significantly lower risk of diabetes, possibly because of the important role of magnesium in glucose metabolism [ 41, 42]. Hypomagnesemia might worsen insulin resistance, a condition that often precedes diabetes, or it might be a consequence of insulin resistance [ 43]. Diabetes leads to increased urinary losses of magnesium, and the subsequent magnesium inadequacy might impair insulin secretion and action, thereby worsening diabetes control [ 3]. DIRECTIONS: Food Supplement. Take one tablet per day with a little water. See reverse for further directions. Lindens Health + Nutrition is your first choice for quality health supplements. We specialise in a range of vitamins, minerals and supplements that meet all of the needs your health needs.Rodriguez-Moran M, Simental Mendia LE, Zambrano Galvan G, Guerrero-Romero F. The role of magnesium in type 2 diabetes: a brief based-clinical review. Magnes Res 2011;24:156-62. [ PubMed abstract] Schürks M, Diener H-C, Goadsby P. Update on the prophylaxis of migraine. Cur Treat Options Neurol 2008;10:20–9. [ PubMed abstract]
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