Health Benefits of Magnesium

Magnesium is a mineral that plays a role in 100s of biochemical reactions in the body. Magnesium is needed for protein formation and to maintain your DNA. It is necessary to activate ATP to provide energy for every single cell in your body. Magnesium helps by improving immune function, maintaining normal heart rhythm, lowering blood pressure, and  lowering blood glucose levels. Magnesium is thought to decrease the risk of developing some cancers. Magnesium is necessary to facilitate normal muscle and nerve function. (Curr. Sports Med Rep. 2015 Jul-Aug;14(4):magnesium and the Athlete. Volpe SL.)

Patient's with migraines have lower blood levels of magnesium than people who do not suffer from migraines. There is good evidence that magnesium supplementation helps improve migraine symptoms. (Curr Treat Options Neurol. 2016 Nov;18(11):48. Diagnosis and Treatment of Childhood Migraine. Merison K & Jacobs H. ) Magnesium seems to buffer stress hormones and stress has been shown to deplete magnesium.  

Low levels of magnesium have been associated with an increase in chronic inflammation. C-Reactive Protein is a by product of inflammation. Low levels of magnesium have been associated with high C-Reactive protein levels. A study of older men and women found that a supplement of 320 mg of magnesium decreased their C-Reactive protein levels and improved their quality of sleep. Magnesium has been shown to reduce the time it takes to fall asleep and improves abnormal brain wave activity that is seen in insomnia patients. A meta-analysis of magnesium and blood pressure studies found that supplementing with 300 mg/d for a period of one month had beneficial effect on blood pressure homeostasis. Magnesium deficiency has been associated with depression. One study found that there was a relationship between the severity of depression and the severity of the magnesium deficiency,

It has be estimated that about 75% of United States citizens do not get the recommended 400 mg. daily allowance of magnesium. Vegetables, grains and nuts are good sources of magnesium. Absorption of magnesium is hindered by alcohol, soda, coffee, tea, sugar, chocolate, antibiotics, diuretics and some kidney medications. Calcium supplementation can also decrease magnesium absorption.  The best forms of magnesium supplements appear to be magnesium malate, citrate and glycinate.  It is usually recommended that adults take 3 to 4.5 mg of magnesium per pound of body weight. This works out to be 600 to 900 mg for a 200 pound person. For most people, the only side effect of taking magnesium, even at very high doses, is loose stools. Your doctor of chiropractic understands your individual health condition and should be consulted before starting on a magnesium supplement.

Greg L. Crawford D.C., D.A.B.C.O. 1337 East Prospect Road Fort Collins, CO 80525 (970) 493-2105

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