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Magnesium
Description: Magnesium is a mineral that is needed for the formation of bone, proteins, and fatty acids. It is used to make new cells, activate B vitamins, clot blood, and form ATP.
Magnesium deficiencies are common. They occur often when either Potassium depleting drugs or laxatives are used. Conditions which cause deficiencies include alcoholism, burns, diabetes, and heart failure.
Symptoms of magnesium deficiency include abnormal heart rhythms, muscle weakness, muscle spasms, depression, listlessness, and loss of appetite.
Taking Vitamin B6 with magnesium increases its absorption by cells. Magnesium may interfere with absorption of calcium; a supplemental dose can prevent problems that might be caused by this.
Magnesium appears to have a relaxing effect in cases of mild anxiety.1
Magnesium deficiency is often found in asthmatics.2 In studies, a magnesium injection immediately following the onset of an asthma attack has caused the attack to end within minutes.3 This is due to the fact that magnesium helps to prevent and stop muscle spasms. While oral dosage of magnesium in the prevention of asthma has not been proven, it is probably beneficial.
Magnesium is necessary for muscle contraction, heart rate regulation, and muscle growth. Strenuous exercise can rapidly deplete the body’s stores of magnesium;4 supplements are often helpful.
Magnesium levels are often low in ADHD patients. The addition of a magnesium supplement to the diet appears to reduce hyperactivity.5
Magnesium levels are also low in some Chronic Fatigue Syndrome patients.6 Supplements appear helpful, although in some cases, magnesium had to be injected in order to prove helpful.7
Magnesium deficiency is frequently associated with Congestive Heart Failure, and can cause heart arrhythmia.8 Magnesium supplements can decrease the occurrence of arrhythmia. It has been found to be especially effective when taken in combination with Potassium.9
Low Magnesium levels are very common in patients with diabetes.10 Magnesium supplementation appears to improve insulin production in Type 2 diabetics,11 and to decrease the amount of injected insulin needed by Type 1 diabetics.12
The American Diabetes Association has acknowledged the "strong associations...between magnesium deficiency and insulin resistance".13 Daily supplementation of 300 to 400 mg is recommended.
Magnesium, taken at 340 mg daily, may also help control blood sugar levels.14
A combination of Magnesium and Malic Acid has been shown to lessen muscle pain associated with Fibromylagia.15 This may be due to the fact that many patients with Fibromylagia have low magnesium levels.
Magnesium appears to ease hypertension.16 A dose of up to 500 mg daily appears effective.
Magnesium helps the body to convert oxalate into other substances. Supplementation with magnesium can reduce urine levels of both calcium and oxalate,17 thus decreasing kidney stone occurrence. However, in many cases, magnesium supplementation actually exacerbates this condition, so consult with a health care professional before supplementing.
Magnesium appears to reduce both the duration and intensity of migraines.18 It is believed that it does so by preventing blood vessel spasms.
Calcium may reduce the body’s absorption of magnesium and Zinc. Since both of these nutrients are also important in the prevention of osteoporosis, supplementation may be necessary.19,20
Magnesium is often deficient in women who suffer from PMS.21 Supplementation of up to 400 mg daily may help relieve some symptoms.22
Low levels of magnesium have been associated with diabetes-induced retinopathy.23

Natural Sources: Beans, Dark Green Vegetables, Fish, Grains, Meats, Nuts.

Useful in treatment of: anxiety, asthma, Athletics and Sports, ADHD, Chronic Fatigue Syndrome, Congestive Heart Failure, diabetes, Fibromylagia, high blood pressure, hypoglycemia, kidney stones, migraines, osteoporosis, Pre-Menstrual Syndrome, retinopathy.

Recommended Dosage: 250 to 350 mg daily.

Contraindications: Large doses may cause diarrhea. Patients with kidney stones should not take magnesium without consulting a health care professional.

References:

1Weston PG et al. Magnesium sulfate as a sedative. Am J Med Sci 1923;165:431–33.
2Haury VG. Blood serum magnesium in bronchial asthma and its treatment by the administration of magnesium sulfate. J Lab Clin Med 1940;26:340–44.
3Skobeloff EM et al. Intravenous magnesium sulfate for the treatment of acute asthma in the emergency department. JAMA 1989;262:1210–13.
4Drilla L, Haley T. Effect of magnesium supplementation on strength training in humans. J Am Col Nutr 1992;11(3):326-9.
5Starobrat-Hermelin B, Kozielec T. The effects of magnesium physiological supplementation on hyperactivity in children with attention deficit hyperactivity disorder (ADHD). Positive response to magnesium oral loading test. Magnesium Research 1997;10(2):149-56.
6Cox IM, Campbell MJ, Dowson D. Red blood cell magnesium and chronic fatigue syndrome. Lancet 1991;337:757–60.
7Howard JM, Davies S, Hunnisett A. Magnesium and chronic fatigue syndrome. Lancet 1992;340:426.
8Bashir Y, Sneddon JF, Staunton A, et al. Effects of long-term oral magnesium chloride replacement in congestive heart failure secondary to coronary artery disease. Am J Cardiol 1993;72:1156–62.
9Packer M, Gottlieb SS, Kessler PD. Hormone-electrolyte interactions in the pathogenesis of lethal cardiac arrhythmias in patients with congestive heart failure. Am J Med 1986;80 (Suppl 4A):23–9.
10Paolisso G, Scheen A, D’Onofrio FD, Lefebvre P. Magnesium and glucose homeostasis. Diabetologia 1990;33:511–4 [review].
11Paolisso G, Sgambato S, Pizza G, et al. Improved insulin response and action by chronic magnesium administration in aged NIDDM subjects. Diabetes Care 1989;12:265–69.
12Sjorgren A, Floren CH, Nilsson A. Oral administration of magnesium hydroxide to subjects with insulin dependent diabetes mellitus. Magnesium 1988;121:16–20.
13Nakamura T, Higashi A, Nishiyama S, et al. Kinetics of zinc status in children with IDDM. Diabetes Care 1991;14:553–57.
14Stebbing JB et al. Reactive hypoglycemia and magnesium. Mag Bull 1982;2:131–34.
15Russell J, Michalek J, Flechas J, et al. Treatment of fibromyalgia syndrome with SuperMalic: A randomized, double-blind, placebo-controlled, crossover pilot study. J Rheum 1995;22(5):953–957.
16Patki PS, Singh J, Gokhale SV, et al. Efficacy of potassium and magnesium in essential hypertension: a double-blind, placebo controlled, crossover study. BMJ 1990;301:521–3.
17Lindberg J, Harvey J, Pak CYC. Effect of magnesium citrate and magnesium oxide on the crystallization of calcium salts in urine: changes produced by food-magnesium interaction. J Urol 1990;143:248–51.
18Peikert A, et al. Prophylaxis of migraine with oral magnesium: results from a prospective multicenter, placebo-controlled and double-blind randomized study. Cephalalgia 1996;16:257-63.
19Sahap Atik O. Zinc and senile osteoporosis. J Am Geriatr Soc 1983;31:790–1.
21Cohen L, Laor A, Kitzes R. Magnesium malabsorption in postmenopausal osteoporosis. Magnesium 1983;2:139–43.
21Sherwood RA, Rocks BF, Stewart A, Saxton RS. Magnesium and the premenstrual syndrome. Ann Clin Biochem 1986;23:667–70.
22Facchinetti F, Borella P, Sances G, et al. Oral magnesium successfully relieves premenstrual mood changes. Obstet Gynecol 1991;78:177–81.
23Jialal I, Joubert SM. The biochemical profile in Indian patients with non-insulin-dependent diabetes in the young with retinopathy. Diabetes Metabol 1985;11:262–65.
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