Magnesium is the fourth most abundant mineral in the body. More than 3,750 magnesium binding sites have been detected in human proteins 1 and requires more than 300 different enzymes in your body.
n summary, magnesium plays an important role in a wide variety of biochemical processes, including the following:
As is the case of vitamin D, if you do not have enough magnesium, your body simply can not function optimally, and inadequate cellular magnesium levels set the stage for the deterioration of the metabolic function that can snowball into more serious problems of health.
to start, magnesium is essential for optimizing their mitochondria, which have enormous potential to influence their health, especially the prevention of cancer.
in fact optimizing mitochondrial metabolism may be at the center of an effective cancer treatment. However, mitochondrial function is also crucial for good health, energy and sports performance.
Mitochondria are tiny organelles, originally thought to be derived from bacteria. Most cells have between 1 to 2000 of them. Their bodies need energy to function properly, and that energy is produced by the mitochondria in every cell.
Because mitochondrial function is located in the heart of everything that happens in your body, optimizing mitochondrial function (and prevent mitochondrial dysfunction) making sure to get all the right nutrients and precursors of mitochondria need is extremely important for prevention of health and disease.
As Rhonda Patrick, Ph.D. explained in the video above, magnesium plays an important role. Patrick has done extensive research on the relationship between mitochondrial metabolism, apoptosis and cancer, and the effects of hyperthermia conditioning in muscle growth.
High-intensity interval training helps optimize athletic performance by increasing oxidative capacity, ie the ability of muscle cells to consume oxygen. Oxidative capacity is based on the ability of mitochondria to produce ATP by consuming oxygen within the cell.
As noted by Patrick, “You want your ATP production to exceed consumption of ATP, in order to improve or maximize performance and prevent muscle fatigue.”
you can increase their oxidative capacity in two ways:
- The increase in the total number of mitochondria in cells through participation in exercises of high intensity interval . However, in order to be created new mitochondria must have a sufficient amount of magnesium .
- Increasing the efficiency of their mitochondria to repair the damage and make ATP. This process also requires magnesium as a cofactor.
Common causes of magnesium deficiency
a century ago, we were getting an estimated 500 milligrams (mg) magnesium from the food we eat, courtesy of nutrient-rich soil in which it was grown. Today, estimates suggest that we are only receiving 150 to 300 mg a day of our food supply.
As noted by Patrick, eating a diet rich in calories and low in micronutrients (read processed foods) is a risk factor for magnesium deficiency, for the simple reason that magnesium resides in the center of the chlorophyll molecule.
chlorophyll, as you know, is what gives plants their green color. Most Americans eat too few fruits and vegetables, which may explain why more than half of the American public is deficient in magnesium.
Besides not getting enough from your diet, magnesium is also lost through stress, lack of sleep, alcohol consumption, and use of prescription drugs (especially diuretics, statins, fluorine and drugs They contain fluoride, such as fluoroquinolones antibiotics ).
Magnesium levels may also be reduced in the presence of certain hormones such as estrogen. If you have elevated insulin levels – which is estimated that 80 percent of Americans -. You are quite likely to have low levels of magnesium 4
Increasing magnesium intake can actually go a long way towards improving their condition, or guard and insulin resistance diabetes first. In one study 5 prediabetic with the highest intake of magnesium reduces the risk of blood sugar and metabolic problems by 71 percent.
A second study 6 also found that a higher intake of magnesium reduces the risk of impaired glucose and insulin metabolism and decreases the progression of prediabetes to diabetes.
According to the authors, “magnesium intake may be particularly beneficial to offset the risk of developing diabetes if you have high risk.” The mechanism by which magnesium controls glucose and insulin homeostasis seems to imply two genes responsible for magnesium homeostasis. 7
is also required
magnesium to activate tyrosine kinase, an enzyme that works as an “on” or switch “off” is required in many functions cell and for the proper functioning of insulin receptors.
Last but not least, digestive problems such as Crohn’s disease and leaky gut impair the body’s ability to absorb magnesium, which is another cause of insufficient magnesium levels.
As noted by Dr. Dean, it is quite possible that inadequate magnesium is part of the reason for health problems such as heart disease, diabetes and high blood pressure are so prevalent these days. You can also play a role in fibromyalgia 8 Magnesium deficiency is a well known factor in migraines. 9
How to identify magnesium deficiency
Unfortunately, there is no laboratory test that will give truly accurate your state reading magnesium. The reason for this is that only 1 percent of magnesium in the body is in its blood; 50 to 60 percent resides in the bones, and the rest is in soft tissues.
Since most of the magnesium is stored in cells and bone rather than in the blood plasma, there is no evidence satisfactory blood for evaluation thereof. That said, some specialized laboratories provide an analysis of RBC magnesium which is reasonably accurate.
Other tests your doctor can use to assess your magnesium include a urine test 24 hours or sublingual epithelial test. Still, these can only give you an estimate of your levels, and doctors often need to evaluate in light of symptoms they exhibit.
Early symptoms of magnesium deficiency can include headaches, loss of appetite, nausea and vomiting, fatigue or weakness. more chronic magnesium deficiency can lead to more serious symptoms, such as:
- The abnormal heart rhythms, and coronary spasms
- muscle cramps and contractions
- numbness and tingling
- Changes in personality
These signs and symptoms are by no means an exhaustive list. In his book, “ The Miracle of Magnesium ” Dr. Carolyn Dean lists no less than 100 factors to help you decide whether or not you may be deficient.
can also follow the instructions of your blog post, “The symptoms that calibrates magnesium deficiency,” 10 will give you a checklist go through every few weeks. This will help you measure the amount of magnesium you need to solve their deficiency symptoms.
Your best source of magnesium: real food
One could theoretically keep your magnesium levels in the therapeutic range without resorting to supplements simply by eating a varied diet, including plenty of dark green leafy vegetables . One way to really increase your magnesium, as well as many other important plant nutrients, is juice green leaves .
said, it is important to remember that the magnesium content of food depends on the richness of magnesium in the soil in which the plant is grown.
Most soils have become severely depleted of nutrients, and for this reason, some experts magnesium, including Dr. Dean, believe that virtually everyone has to take magnesium supplement.
Organic foods may have more magnesium if grown in nutrient-rich soil, but it is very difficult to make that determination. If eating organic whole foods and have no signs of deficiency, it is likely going very well.
But regardless of how seemingly healthy your diet is, if you have symptoms of magnesium deficiency, it is best to add a supplement, which I’ll cover in the next section. Based on data collected by GreenMedInfo 11 and the World’s Healthiest Foods 12 The following are some of the foods more rich in magnesium:
|dried seaweed, agar||rice bran||Herbs and spices: basil, cilantro, chive , cumin seeds, parsley, mustard seeds, and fennel|
|nuts: Brazil nuts, cashews, almonds and butter||seeds: pumpkin seeds, flax seeds, sesame seeds, sunflower seeds and||cocoa powder sugar|
|whey, sweet or dry||leafy greens: spinach , chard, turnip greens, beet greens, kale, broccoli, Brussels sprouts and romaine||quinoa, buckwheat , brown rice, millet, oats, rye and wheat|
|beans: black beans, navy beans, pinto beans, beans, beans and||Squash: summer and winter squash||the fruit: papaya, raspberries, tomatoes, melons, strawberries, and watermelon|
Among the dosages and Other recommendations to take magnesium supplements
the recommended (RDA) of magnesium 13 daily amount ranges from 310 to 420 mg per day, depending on their age and sex . However, as noted by Dr. Dean, some researchers believe it is possible that we measure 600-900 mg / day for optimal health.
There are certainly many reasons to make sure it is above the recommended daily dose, and fortunately, magnesium is quite safe so you do not have to worry about taking too much. Dr. Dean suggests using your intestinal reaction as a marker for your ideal dose. We recommend starting out 200 mg of magnesium citrate orally per day, and gradually increase the dose until the rise of slightly loose stools.
This is a personal point of cutting, as when your body has too much magnesium simply goes out the other end. Magnesium citrate is known to have a laxative effect, so it is recommended in this case.
You can reach 600 mg / day before you notice a change in bowel movements, or may occur at a much lower dose – it depends on the amount of magnesium you are getting from your diet. Note that it is better to divide your dose and take it two or three times a day instead of taking a large dose.
Besides magnesium citrate, a variety of other magnesium supplements on the market. I personally prefer threonate magnesium, as it seems to penetrate cell membranes, including their mitochondria, which translates into higher energy levels.
also it penetrates the blood-brain barrier and can help improve memory. The following table summarizes some of the differences between the various forms. Whatever supplement you choose, avoid those containing magnesium stearate , a common additive but potentially dangerous.
|magnesium glycinate is a chelated magnesium, which tends to provide higher levels of absorption and bioavailability and generally considered ideal for those who are trying to correct a deficiency||magnesium oxide is a non-chelated magnesium type, together with an organic acid or a fatty acid. It contains 60 percent magnesium and has softening properties stool|
|The magnesium chloride / magnesium lactate contains only 12 percent magnesium, but has a better absorption others such as magnesium oxide containing magnesium five times||magnesium hydroxide / magnesium sulfate (milk of magnesia) are commonly used as a laxative. Note that it is easy to overdose on them, so take only as indicated|
|Magnesium carbonate has antacid properties, contains 45 percent magnesium||magnesium taurate contains a combination of magnesium and amino acid taurine. Overall, tend to provide a calming effect on the body and mind|
|magnesium citrate is magnesium with citric acid, which has laxative properties||threonate magnesium is a new, emerging type of magnesium supplement that looks promising, mainly because of its superior ability to penetrate the mitochondrial membrane, and may be the best magnesium supplement on the market|
Other important nutrients that work in conjunction with magnesium
One of the main benefits of getting your nutrients from a varied diet of whole foods is that it is less likely to end up with unbalanced proportions of nutrients. When it comes to magnesium, calcium, vitamin D and K2 also come into play.
These four nutrients work together synergistically, with support for the other. They are necessary for each individual nutrient to perform properly.
- A suitable magnesium ratio calcium is thought to be 1: 1. Excessive amounts of calcium without the counterweight of magnesium can lead to heart attacks, strokes and sudden death. If you are deficient in calcium, it is best to increase consumption of calcium-rich foods before opting for a fee. This is because many calcium-rich foods also naturally contain large amounts of vitamin K2.
intelligently Nature gives us these two nutrients in combination, to function optimally. Good sources of calcium include nuts, seeds and dairy products, especially cheeses and vegetables, but vegetables are not high on K2. An exception is fermented vegetables where a starter culture specifically designed to produce large quantities of K2 was used.
bone broth homemade is another excellent source. Simply simmer leftover bones simmered for a day to extract calcium from the bones. You can use this broth for soups, stews, or drink straight.
- For vitamin D, you want to be in the optimal range of 50 to 70 ng / ml. exposure to sun sensitive is the ideal solution to optimize their levels form but a tanning bed and / or supplemental vitamin D3 (and less certain degree foods) can also be used during the winter months when it is unlikely to produce enough vitamin D from the sun exposure.
- Optimal amounts of vitamin K2 are still under investigation, but it seems likely that 180 to 200 micrograms (mcg) of vitamin K2 may be sufficient to activate proteins K2 dependent on your body calcium transport to appropriate areas.
The Boost magnesium to optimize their levels of health and energy
The evidence is clear: if you want to optimize mitochondrial function, metabolism and reduce the risk of type 2 diabetes and diseases cardiovascular, one of the things you need to do is to consume adequate magnesium
magnesium also plays. a role in the detoxification of your body and therefore it is important to help prevent damage from environmental chemicals, heavy metals and other toxins.
Even glutathione, an antioxidant more powerful body that has even been called “the master antioxidant,” it requires magnesium for its synthesis. Your need for magnesium can be magnified by factors such as age, stress, lack of sleep, alcohol consumption, insulin resistance and diabetes, the use of prescription medications, a unbalanced intestinal microbiome, renal failure, and more.
The most common symptoms that your body is deficient in magnesium are “Charlie horses” (muscle spasm that occurs when the legs are stretched), or heart muscle spasms, fatigue, nausea and pain headache or migraines.
These are all warning signs indicating that probably need to increase magnesium intake, either through diet or through a magnesium supplement. For more details, see the blog of Dr. Dean, “Measure Symptoms of magnesium deficiency.” 14
While it is best to get your magnesium from your diet, most foods are deficient in magnesium and other minerals, because they are grown in impoverished soil minerals. Fertilizers like glyphosate also act as chelating, blocking the absorption and utilization of minerals.
As a result, I think it would be prudent for most people to consider a magnesium supplement. This is my personal strategy even though they have access to organic foods.
Another way to improve your magnesium status is to take regular baths Epsom salt or foot baths. Epsom salt is magnesium sulfate can absorb into your body through your skin. magnesium oil can also be used for topical application and absorption.