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There is no doubt that magnesium is essential to good health although whether magnesium supplements are beneficial is open to question, particularly for those who have a balanced diet. Approximately a half of total body magnesium is contained within the bones. The remainder resides within cells of body tissues along with the body’s organs.
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Magnesium is required for in excess of three hundred biochemical reactions. In particular magnesium assists maintenance of normal nerve and muscular functionality, it upholds a healthy immune system whilst keeping heart rhythm constant.. Magnesium is also believed to assist in regulating blood sugar levels, it benefits normal blood pressure, and is probably associated with energy metabolism.
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Good sources of magnesium include green leafy vegetables such as spinach, some legumes, nuts and seeds, and whole, unrefined grains are considered to be great sources of magnesium. However typically refined grains contain little magnesium. During the refining process of flour then the magnesium-rich germ and bran are eliminated. Bread made from whole grain wheat flour contains considerably more magnesium than equivalent bread made from refined flour.
Many dietitians consider that a lot of people do not consume sufficient magnesium in their diet. However direct symptoms of a deficiency of magnesium is rarely seen. However, dietitians are concerned that for those whose intake of magnesium in their diet is inadequate there may be risks associated with cardiovascular disease and immune dysfunction.
In order to boost levels of magnesium then consuming green leafy vegetables, whole grains and legumes, will assist in achieving recommended intakes of magnesium and maintain normal storage levels. Increasing dietary intake of magnesium may replenish mildly depleted magnesium levels. However, increasing dietary intake of magnesium may not be sufficient to restore very low magnesium levels to normal.
Oral magnesium supplements typically combine magnesium with another compound such as a salt. Examples of magnesium supplements include magnesium sulphate, magnesium carbonate and magnesium oxide.
Magnesium and Pregnancy
Some researchers have hypothesised that taking magnesium supplements may be beneficial during pregnancy as it may reduce fetal growth retardation, pre-eclampsia and increase birth weight. Crowther (1) looked at 7 trials involving over 2500 women and found that all trials where magnesium supplementation occurred before the 25th week of pregnancy were associated with a lower frequency of pretern birth and a lower incidence of low weight at birth. However, they suggested that poor quality trials were likely to have resulted in a bias towards dietary magnesium supplementation and there is not enough quality data to show that magnesium supplementation is beneficial during pregnancy. If you have any questions, then you should consult your health care practitioner.
Magnesium and Heart Disease
Deficiency of magnesium may result in metabolic changes that are significant for heart attacks and strokes. It may also be that low levels of magnesium may be related to abnormal heart rhythms which may lead to complications associated with a heart attack. There is epidemiological evidence that higher blood levels of magnesium are correlated with reduced risk of heart disease. In addition, surveys have implied that higher consumption of magnesium may reduce the risk of stroke.
Magnesium and Diabetes
There is strong evidence that magnesium is significant for carbohydrate metabolism as it may affect the release of insulin. Elevated blood glucose levels increase the loss of magnesium in the urine, which in turn lowers blood levels of magnesium. This explains why low blood levels of magnesium (hypomagnesemia) are seen in poorly controlled type 1 and type 2 diabetes.
Magnesium and Blood Pressure
Studies imply that magnesium probably plays a significant role in regulating blood pressure. Diets that contain good levels of fruit and vegetables (good sources of both magnesium and potassium) are generally related to lower blood pressure. However it should be added that food containing magnesium are generally high in potassium and dietary fibre which makes it difficult to assess how important magnesium actually is in regulating blood pressure.
Magnesium and Athletic Performance
There is some evidence to suggest that magnesium supplements may also improve both muscle strength and endurance hence promoting athletic performance. Indeed some quality sports drinks (such as Endura) contain magnesium in the form of form of magnesium amino acid chelate.
Studies have shown that after a single occurrence of strenuous exercise, blood magnesium levels fell significantly. Even after three months on a normal healthy diet, magnesium levels were still lower than desirable.
Supplementation with magnesium in athletes has been shown to:
• prevent muscle spasms and cramping.
• Increase muscle strength and power output
• Increase the clearance of lactic acid
Citrate magnesium or magnesium citrate is used medicinally as to empty the bowels prior to a colonoscopy or surgery.
(1) Makrides M, Crowther CA. Magnesium supplementation in pregnancy. Cochrane Database of Systematic Reviews 1998, Issue 2. Art. No.: CD000937. DOI: 10.1002/14651858.CD000937
Any information, advice, recommendations, statements or otherwise contained herein, or in any other communication whether oral or in writing, is not intended to replace or to be a substitute for medical advice trained by a trained physician or healthcare practitioner.
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