All Posts tagged Magnesium

Sore Muscles

Let’s talk about Magnesium for sore muscles and fatigue or feeling tired.  Magnesium plays a role in energy production so that helps explain why it would help with fatigue. Magnesium is also a muscle relaxant so taking it before bedtime can help you to relax and sleep.

Magnesium is a common deficiency in the general population but even more so in patients with fibromyalgia. Intracellular magnesium is low, which interferes with the muscles’ ability to relax and make energy. Magnesium is needed to convert 5-HTP to serotonin.
Magnesium facts…
• 27% of magnesium is stored in muscle tissue.
• Every energy-consuming reaction in life needs magnesium to proceed.
• Less than 1% of body magnesium is in the serum [blood].
• Low magnesium intake results in magnesium depletion from muscles and bones to maintain serum magnesium levels.
Symptoms of low magnesium in fibromyalgia include:
• Increased fatigue,
• Increased spasms,
• And increased pain.
Individuals with low magnesium are more prone to injuring their muscles when they exercise, so exercise intolerance or increased pain and spasms after activity is another symptom of low magnesium in fibromyalgia.
• Magnesium glycinate is the preferred bioavailable form. A magnesium supplement works with the muscles to help them manufacture more energy (ATP molecules). When taken as a supplement, magnesium and its co-factor, malic acid, can enter the muscle cells and improve the muscle energy production.

Definitely try Magnesium for fatigue. It’s easy to buy and you can take a lot of it to see if it helps (start with 500mg 3 to 4 times a day). You can tell if you take too much because magnesium is a laxative and you will start getting loose stools or diarrhea. Just back off from that dose. I suggest taking it for a while, at least three months, and see if it helps. You could then keep it up at a lower dosage if it does help.


Migraine Headache update

From the 64th Annual Meeting of the American Academy of Neurology: New treatment guidelines were presented and over-the-counter treatments and complementary treatments were discussed. They conclude that the herbal remedy butterbur, is effective in preventing migraine. Other treatments that were found to be probably effective are the nonsteroidal anti-inflammatory drugs fenoprofen, ibuprofen, ketoprofen, naproxen, and naproxen sodium; subcutaneous histamine; and complementary treatments such as magnesium, MIG-99 (feverfew), and riboflavin.


Recent Study Reveals Magnesium Deficiency in Alzheimer’s Patients

Italian researchers examined the magnesium status of people with mild-to-moderate Alzheimer’s disease (AD). They found those with low-ionized magnesium levels had the most impaired cognitive function compared to a control group.

The magnesium “ion test” in the study showed low magnesium levels in AD, whereas serum total magnesium levels didn’t show a deficiency. “This serves to confirm that magnesium deficiency overexcites the brain’s neurons and results in less coherence and reduced cognitive function,” said Carolyn Dean, MD, ND, magnesium expert and medical director of the Nutritional Magnesium Association.

“The study also validates the fact that serum magnesium levels are a poor way to diagnose magnesium deficiency and that magnesium ion testing is a far more valid way of testing for magnesium deficiency,” she added. “Magnesium in the blood does not correlate with the amount of magnesium in other parts of your body.”

Magnesium deficiency/depletion may be more common than we think. Check your supplements! It is associated with short- and long-term memory.

Magnesium Research 24(3):115-121, 2011


Anxiety and anxiety-related conditions – natural remedies

Without the risk of serious side effects, herbal supplements containing extracts of passionflower or kava and combinations of [amino acids] L-lysine and L-arginine are treatments for anxiety symptoms and disorders.

Magnesium-containing supplements is also worth a try.

St. John’s wort monotherapy has insufficient evidence for use as an effective anxiolytic treatment.

Source: Nutrition Journal, Oct 7, 2010;9:42. PMID: 20929532, by Lakhan SE, Vieira KF. Global Neuroscience Initiative Foundation, Los Angeles, California, USA.


Magnesium and potassium

Magnesium is mostly stored in our bones, and some in our muscle. It has beneficial effects on the heart.

Potassium is essential for the proper functioning of the heart, kidneys, muscles, nerves, and digestive system.

There is an important inter-relationship between the two nutrients.

But by most standards, including the government recommended guidelines, many Americans don’t get sufficient amounts of either – which can negatively affect your health. When you consider that these nutrients are essential for the proper function of nearly every organ system of the body, you can imagine the toll it must take on your body to make do less than it needs.

Everything that’s good for you gets magnified when you include the magnesium and potassium your cells need to make use of everything else…

  • Antioxidants that protect your cells…keep your mind sharp…and your memory intact…are now more effective
  • Polyphenols that help keep inflammation in check and blood flowing strong…can be magnified
  • Superfoods that keep your immune system strong and healthy…work better
  • Minerals that strengthen bones, build muscle tone, and keep your heart naturally healthy…keep your body feeling younger and more energized

The Benefits of Magnesium.

A study published in The Journal of Intensive Care Medicine concludes  that magnesium is critical to long life and good health.

Magnesium deficiency triggers such conditions as: anxiety, diabetes, heart disease, and migraines. 

Some experts say [over] half of Americans are deficient in this nutrient and don’t know it.

Benefits of Magnesium

It is responsible for over 300 enzyme reactions and is present in all bodily tissues. It’s a critical component in bones, muscle and brain. And your cells need it to make energy, stabilize membranes, and help muscles relax.

It can fight depression, fatigue, and even kidney disease. And it’s critical to many essential bodily functions. It has important relationships to heart health. It helps dilate blood vessels, prevents spasms in the heart muscle and blood vessel walls, fights the action of calcium, which increases spasms, helps dissolve blood clots, acts as an antioxidant against free radical formation.

Sources of Magnesium

Good sources include almonds, cashews, walnuts, shrimp, green drinks, and leafy green vegetables.

I do suggest taking a supplement.  While the recommended daily amount is about 300 mg a day, most of us get less than 200 mg. Most people could benefit from as much as 400 to 1,000 mg a day.

Another good option is taking Epsom salts. Taking a hot bath in Espom salts (magnesium sulfate) helps reduce stress and allows easy absorption of magnesium.

Magnesium citrate, glycinate taurate, and aspartate are the most easy to absorb. Caution against magnesium carbonate, sulfate, gluconate, and oxide because they are more difficult to absorb.

I you have diabetes, heart disease, or migraines, I also recommend taking the UltraInflamX 360 shakes. These provide magesium and other natural ingredients to decrease inflammation.


Magnesium, weightloss & type 2 diabetes

Magnesium helps maintain normal insulin levels. So, there’s no way you’re going to prevent or successfully manage type 2 diabetes with a low magnesium level. 

In a new study from Brazil, researchers evaluated magnesium status in type 2 diabetics. They found that poor kidney function (common in diabetes) increases magnesium elimination in the urine. When too much elimination is combined with low magnesium intake, blood sugar runs high.

Menstruation and high stress also reduce magnesium levels. And a heavy intake of starches, alcohol, diuretics and some prescription drugs (such as antibiotics) can increase urinary elimination of magnesium. 

Here is what you need to know: For people who are not very strict about the paleo diet, alcohol contributes to Mg depletion, so those who enjoy a glass of wine on a regular basis may have a higher need for Mg supplementation. Apparently diet sodas, particular colas, also deplete Mg.  If depleted Mg increases insulin resistance, this could help to explain why diet sodas seem to cause weight gain, even though studies of their direct action on insulin release have been equivocal. It’s very easy to fall into diet soda addiction. I haven’t generally found that it causes weight gain, but I do notice that clients may have trouble losing weight if they drink too much of the diet soda.

As a general principle, then, since insulin resistance is the engine of Metabolic Syndrome, it’s worth spreading the word that Mg supplementation may help.

Current  recommendations are 500 mg of magnesium per day, with the added note that magnesium gluconate and chelated magnesium are the preferred supplement forms. And if you want to try to get the magnesium you need from your diet, some of the best sources are leafy green vegetables, avocados, nuts, and whole grains.


Type 2 diabetes and magnesium

Type 2 diabetes and magnesium…there is a connection – make sure you’re getting enough magnesium. 

Magnesium helps heart muscles relax, reduces blood pressure, helps control homocysteine, promotes bone health, reduces risk of cognitive decline, plays a key role in DNA production, and helps maintain normal insulin levels. 

Research from the University of North Carolina tracked 20 years of dietary and medical records for nearly 4,500 subjects who were not diabetic when they were recruited. Subjects with the highest magnesium intake (from both diet and supplements) cut their diabetes risk by half, compared to subjects with the lowest intake. In addition, insulin resistance and inflammation markers were lowest in the high intake group. High intake was calculated to be at least 200 mg per every 1,000 calories consumed. 

Researchers from Brigham and Women’s Hospital collected data from more than 11,000 women over the age of 45. Subjects with highest magnesium intake had nearly 30 percent lower risk of developing metabolic syndrome (a set of symptoms that signal high risk of type 2 diabetes).

Northwestern University researchers followed 15 years of medical records for more than 4,600 healthy subjects. Highest intake of magnesium was linked with a significantly lower risk of metabolic syndrome. 

Other studies found a significant association between high magnesium intake and reduced risk of type 2 diabetes. The sources of magnesium–diet or supplements combined with diet–were equally effective. On average, diabetes risk dropped by 15 percent for every 100 mg increase in magnesium intake. 

Unfortunately, it’s easy to become magnesium deficient. High stress and menstruation can take their toll on magnesium levels, while a heavy intake of starches, alcohol, diuretics and some prescription drugs (such as antibiotics) can increase urinary excretion of magnesium.

If a blood test shows your magnesium level is low (a normal range is anywhere between .66 and 1.23 millimoles per liter), take 500 mg of magnesium per day, with the added note that magnesium gluconate and chelated magnesium are the preferred supplement forms.

Meanwhile, add leafy green vegetables, avocados, nuts, and whole grains to your daily diet an

d you’ll be giving your body a powerful magnesium fortification against type 2 diabetes.

Headache Update – which supplements to take

Often people who get headaches have habits that are causing the headaches, but have not made the connection between their lifestyle and their symptoms. One obvious thing that can be done is to quit eating refined sugar and to eat regular meals. Some people that suffer from migraine headaches have blood sugar level problems (reactive  hypoglycemia).  A diet free of sugar, and eating six small meals per day is one strategy to improves headaches. 
The kinds of fats in the diet can also play a role in headaches. Migraines may be linked to blood lipids, much the same way that cardiovascular disease is. Supplementation with fish oil reduced the frequency and severity of migraine headaches. Indeed, many research articles have shown the value of omega-3 fatty acids for pain and inflammation. EPA-DHA 720  by Metagenicsis a very pure source of omega-3 fatty acids, free of dioxins and mercury.
B-vitamins may be of value for migraine patients in the same way that bringing blood sugar under control is helpful. Also, there is some research to show that a high dose of riboflavin can help migraine patients. Taking 400 mg/day of riboflavin helped subjects with migraine headaches. Compared to taking aspirin, they did no better than the group receiving ribof lavin alone. Riboflavin also reduced the frequency of headaches and use of medication. Metagenics has a great B-complex vitamin that has extra riboflavin in the more biologically available phosphorylated form.
Research has shown that patients with both migraine and tension headaches had lower salivary and serum magnesium levels than  age-matched controls. In addition, serum magnesium tended to be even lower during migraine attacks. Magnesium, may also help relieve symptoms like nausea and photophobia. (Look for 100 mg of magnesium per tablet).

Magnesium – Migraines & Inflammation

A deficiency in magnesium makes you twice as likely to die, according to findings published in The Journal of Intensive Care Medicine. Unfortunately 80 percent of Americans are deficient in magnesium.

Medical experts agree that magnesium is essential to a long and healthy life. A lack of this important nutrient can cause  irregular heartbeat, and in pregnant women it can cause seizures. Magnesium triggers over 300 enzyme reactions and is present in all bodily tissues. It’s critical to bones and muscle. Your cells use it to make energy and stabilize membranes. It helps improve depression, fatigue, and even kidney disease. 

Magnesium deficiency has been linked to migraines, inflammation, and high CRP levels. Most of my clients are deficient in magnesium. One recent study concluded…It is regrettable that deficiency of such an inexpensive, low-toxicity nutrient results in diseases that cause incalculable suffering throughout the world.

We just don’t get enough magnesium in our diets. Carb-rich foods like white flour and pasta have no magnesium at all. Neither does dairy. Certain  foods reduce our magnesium levels – alcohol, salt, cola, and coffee all reduce magnesium. And our modern lifestyle does the same: stress, antibiotics, and diuretics decrease our levels too.

Magnesium is hard to absorb. That’s why it’s important to supplement our magnesium intake.

Good dietary sources of magnesium include:

  • Almonds
  • Cashews
  • Walnuts
  • Shrimp
  • Green drinks
  • Leafy green vegetables

I do suggests taking a supplement. While the recommended daily amount is about 300 mg a day, I find most clients could benefit from as much as 400 – 1,000 mg a day.

Taking a hot bath in Espom salts (magnesium sulfate) helps reduce stress and allows easy absorption of magnesium.

Magnesium citrate, glycinate taurate, and aspartate are the most easy to absorb. 

Even though you are taking UltraInflamX Plus 360 which contains 330 mg per serving, you will still need to take an additional amount. I suggest Metagenics Mag Citrate 200 mg/2 tabs – take 2 am & 2 PM. Order @