Magnesium Oxide 300 mg
It is estimated that 90% of UK and US residents are magnesium deficient. Only 10% of people display deficiency in the blood plasma. Less than 1% of our body's magnesium is located in the blood however, and to achieve this deceptive result, our bodies scavenge the required magnesium from muscle and bone.
Magnesium deficiency is further exacerbated by diuretics, which cause the body to shed not only water but also many vital nutrients. Certain antibiotics and even weight loss diets particularly those low in carbohydrates also raise the likelihood of magnesium deficiency. Leafy greens and nuts tend to be rich in Magnesium, but are generally inadequate to keep up with demand in these circumstances.
The Recommended Daily Allowance (RDA) for magnesium, which is far lower than optimal, is 320mg for women and 420mg for men.
This equates to:
- 12 Cups of Broccoli or
- 14 Bananas or
- 20 Cups of Spinach
Magnesium and Type 2 Diabetes
Research suggests that 80% of type 2 diabetics may be magnesium deficient. This is because high glucose levels cause magnesium to be flushed from the body. Magnesium seems to work with glucose to improve insulin regulation and may therefore be helpful in improving insulin sensitivity.
Increasing Magnesium intake may also lower fasting glucose levels, which is of primary importance to those developing insulin resistance or pre-diabetic conditions.
Adequate magnesium levels are fundamental to cardiovascular health, which has been the focus of many Magnesium studies. Magnesium supplementation may play an important role in regulating blood pressure. It appears to lower the risk of developing coronary artery disease and irregular heart rhythms or cardiac arrhythmia, while a deficiency may contribute to the risk of heart attacks, and strokes, making it an important mineral to optimise.
Magnesium, Migraines & Pain
Magnesium is key to normal muscle and nerve function. Muscle spasms, leg cramps, and migraines may respond well to magnesium supplementation by lessening both the severity and duration.
Magnesium for Women
Magnesium may be beneficial for premenstrual syndrome (PMS), during pregnancy, and to help prevent osteoporosis, as well as symptoms of menopause. A magnesium deficiency may be a risk factor for postmenopausal osteoporosis because magnesium deficiency alters calcium metabolism. Early maintenance of magnesium body reserves is the best preventative measure against post menopausal deficiency.
Magnesium as a co-factor
Magnesium is vitally important to the absorption of many other macro and micro minerals. It is a common mistake to supplement calcium for the bones without considering the requirement for magnesium and the co-factors. Without sufficient magnesium, additional calcium will not be absorbed into the bone matrix.
Magnesium Deficiency Symptoms
Magnesium deficiency can be remarkably well hidden and for many, there are no evident symptoms even though bodily reserves are diminishing all the time.
Some of the symptoms which may be due to a magnesium deficiency include:
- leg cramps & muscle contractions
- migraine headaches
- abnormal heart rhythms
- loss of appetite
- coronary spasm
300 mg supplemental magnesium per day or
600 mg of supplemental magnesium daily when attempting to resolve existing symptoms
Pregnant women and renal failure patients should seek the advice of a health-care professional before starting magnesium supplementation.