Magnesium is needed by every organ in the body, including the muscles, kidneys and heart. It also forms bones and teeth, regulates calcium levels, activates enzymes and contributes to energy production. Magnesium is essential for over 300 biochemical reactions in the body.
Are you getting enough magnesium? If not, what migh happen?
And what’s the best way to make sure you get the magnesium you need?
Where do we get magnesium?
Magnesium is in foods like green vegetables, whole grains and nuts. However, the typical American diet means that a lot of people don’t get the amount of magnesium that they should. And while a true deficiency in magnesium is rare, a lot of us simply don’t get enough.
What are the benefits of magnesium?
Since magnesium plays such a large role in the organs and in the body, it provides a lot of benefits.
Bone Health
Magnesium is vital for the metabolism of calcium and vitamin D. It regulates the hormones that make sure that calcium goes into bones instead of settling in arteries and joints. And magnesium intake’s been associated with higher bone mineral density.
Researchers have also found that supplementing with magnesium can prevent fractures and result in a significant bone density increase.
Heart Health
Magnesium promotes normal blood pressure and helps to regulate heart rhythm.
Low levels of magnesium are linked with greater risks of:
Supplementing with magnesium has been shown to:
- lower blood pressure
- reduce the rate of Platelet-Dependant Thrombosis (PDT) in patients with Coronary Artery Disease (CAD) by 35%
- reduce the risk of sudden cardiac death in women
Diabetes
Magnesium regulates blood sugar levels, and blood levels of magnesium are inversely related to the presence of metabolic syndrome.
In fact, magnesium deficiencies might contribute to insulin resistance, and are linked with insulin resistance in diabetics and obese children. Researchers also found that a deficiency in magnesium is a risk factor for type 2 diabetes and impaired glucose tolerance.
However, supplementing with magnesium has been shown improve insulin sensitivity and metabolic control in type 2 diabetics, as well as improving insulin sensitivity in insulin resistant people.
Migraines
Researchers have found that supplementing with magnesium can reduce the frequency of migraines by 41%. Magnesium may shorten a migraine attack, and decrease the amount of medication needed as well. Researchers also recommend using magnesium supplements to prevent migraines.
Fibromyalgia
Magnesium deficiency has been associated with muscle pain. Supplementing with calcium and magnesium can reduce the number of tender points.
Asthma
Low levels of magnesium might be related to the progression and incidence of asthma. Researchers found that adults supplementing with magnesium had a significant improvement in the ability to move air in and out of the lungs. They concluded that magnesium led to an improved control of asthma and quality of life for asthmatics.
Constipation
Researchers found that low levels of magnesium are linked with constipation.
PMS
Magnesium regulates calcium, and through that role it also influences contractions and relaxations of uterine muscles and can ease cramps.
Magnesium deficiencies are one of the factors leading to PMS and Premenstrual tension.
Supplementing with magnesium has been shown to relieve:
Rag-Tag Research Geek Recommendation
Magnesium provides a lot of great benefits, including playing a vital role in getting calcium into bones. However, magnesium has to be taken in the proper ratio to be utilized. To be absorbed, there needs to be twice as much calcium as magnesium.
Fortunately, the calcium supplement we recommend includes the proper ratio of calcium to magnesium, for proper absorption. Find out more about this calcium supplement.
After much research, I’ve read that we need at least 2 x’s more mag than cal. Most everyone gets more than enough cal in everyday foods. What do you think about Angstrom Liquid Magnesium? I began taking the product over a year ago to treat severe muscle spasms in the calves of my legs every night. Then I thought,”What if a spasm hit’s my heart”, because that’s a muscle, too? I’m an ‘alternative treatment’ advocate, if at all possible! It took about one week on the liquid mag to notice relief from muscle spasms. After becoming saturated w/the mag mineral, (3-4 wks) I now can move my toes at night without muscle spasms. What a wonderful relief!
ANY RESEARCH ON WICH MAGNESIUM IS BEST. LIKE MAG. OXIDE ,STERATE ,CITRATE OR ANY OF THE MULTIPULES ON ON INGREDIENT LABEL THAT CONFUSE THE HELL OUT OF THE COMMON FOLK ? THANKS
Hi itputsthelotion. I can definitely understand the confusion! In a nutshell, our bodies require magnesium to maintain healthy heart, kidney, and muscle function (just for a start). Some researchers think it may be even more important to bone health than calcium. Generally speaking, our culture does not eat enough whole foods to get the magnesium we need. Magnesium is hard to absorb, so your body needs help to get the most out of the magnesium you take.
When any of us ask the question “What kind” of magnesium is best, you’ll find that doctors and scientists will at times, disagree. It is confusing enough to make your head spin! Here’s what you should take into consideration: Magnesium unfortunately competes with the calcium you take (for absorption) unless taken in the correct ratio. Make sure you have 2 parts calcium to 1 part magnesium in any supplement you take.
While I was doing some research I found this article that speaks on each form of magnesium. I hope it helps to clarify which choice is right for you!
http://www.ehow.com/about_5130706_types-magnesium-supplements.html
I found out that taking magnesium stop my restless legs syndrome I had for 10 years . By taking the supplement fir three months my restless legs went away completely . Thank God and magnesium. Joe Braun. Baytown, Tx
WOW! That’s great news, Joe! I’m so happy for you!
I take Calciology. Do I need more magnesium then what is in your Calcium/Magnesium supplement. Sometimes even though I am taking your Calcium/Magnesium I still get muscle cramping. Do you have any idea what might be causing that and what I could do for it. Thanks so much. I like your great products. Betsy RN
Hi Betsy, Sorry we’ve been away celebrating the holiday weekend. It’s very hard to say what might be causing your muscle cramping. We’re not experts on the specific issues you’ve said you deal with, but I have read that the sodium and potassium levels can be easily thrown off with chronic fatigue. This might contribute to muscle spasms. Unfortunately, this is something that’s going to be best looked at by your doctor.