OMg! Gotta love Magnesium!

Magnesium deficiency is a big deal. Like vitamin D3, most of us are deficient.

Magnesium deficiency is linked with many health problems: diabetes, 

digestion issues, stroke, sudden cardiac death,

migraines, stress, asthma, depression, bone density, muscle cramps, kidney function, weakness, preeclampsia, eclampsia, fibromyalgia, possibly high blood and yes, there's more.

A 2018 study suggests that the role of magnesium for cardiovascular health is so important that subclinical magnesium deficiency should be declared a public health crisis. 

The NIH reports in their Aug 11, 2021 Factsheet for Medical Professionals that nearly 50% of the US population, "ingest less magnesium from food and beverages than their respective EARs" or estimated recommended allowances. Translating: 50% of Americans do not eat the minimum amount of magnesium required for even 50% of the of the requirements for healthy individuals. 

 Keep tuned for my upcoming blog: 

The FDA Has Made it Harder to Know our Nutritional Needs!" 

Enzymes, Muscles, Bones and Magnesium.

Our bodies have a check and balance system for minerals like magnesium. Eating insufficient magnesium rich foods causes a "negative magnesium imbalance. " Our bodies, therefore, pull magnesium out of our bones to satisfy our magnesium needs. Calcium, magnesium, vitamin D3 and more work together to build our bone matrix and keep it strong. When we're perpetually leaching magnesium, we're left with osteoporosis in our golden years. In a small, but important study, 84% of postmenopausal women with osteoporosis were found deficient in magnesium when their bone mineral content was analyzed. I'm perplexed why our doctors aren't recommending bone building mineral complexes like this one I often recommend.

Why the deficiency?

Dietary magnesium is found in dark leafy greens, nuts, seeds, fish, beans, whole grains, avocados, yogurt, bananas, dried fruit, and dark chocolate, among other sources. Many people don’t eat enough of these foods regularly. Even with a perfect diet, magnesium is difficult to absorb. We only absorb between 20-75% of the magnesium we eat.

Other factors influencing magnesium absorption.

• We absorb less magnesium as we age.
• The type of magnesium in food may affect our absorption. For example, spinach contains magnesium oxalate, a form better absorbed cooked then raw.
•  People with digestive issues like IBD and Crohn’s disease absorb nutrients less effectively.
• Medicines used for blood pressure management and proton pump inhibitors interfere with magnesium absorption. 
• Mineral depletion in the soil from commercial farming practices reduced minerals in food.
• Other factors include: chronic stress, excess alcohol, salt, coffee, sugar, phosphoric acid (in soda), antibiotics, high levels of zinc, and diuretics (water pills). 

  An extensive list can be found in box 2 of this 2019 publication.

What to do?

• Eat more magnesium rich foods.
• Promote your digestive health. Health always starts in the gut. Connect with me for suggestions to improve digestive health at ExploringBNP@gmail.com.
• When eating magnesium rich foods, avoid excess alcohol, sodas, and coffee.
•  Bathe and relax with Epsom salts. If someone has a digestive system disease that affects nutrient absorption, magnesium can absorb through skin.
• ·Supplement your magnesium intake. Supplements are very helpful if made well. If you are just looking for a magnesium supplement, here's my usual recommendation. 

Can we get too much magnesium? Current research says, not really, but you’ll get diarrhea if you take too much. Magnesium is a laxative and the diarrhea can cause other problems. 200 mg at one sitting is enough.

Keep an eye out for my up-coming blog, Choosing a Bone Supplement That Works and learn how to choose a bone support supplement. It's more complicated than you might expect.

Thanks for reading!

Questions? ExploringBNP@gmail.com

© Susan Buta, BNP 2017, 2021