Common Name: Magnesium
Synonyms:Mg++, Magnesium chloride, magnesium citrate, magnesium fumarate, magnesium gluconate, magnesium malate, magnesium oxide, magnesium sulfate

Overview:

Magnesium is an earth metal that exists in the human body in its divalent state. It is an essential mineral involved in over 300 metabolic functions and in every organ in the body. Magnesium is involved in the production of cellular energy and the synthesis of nucleic acids (the building blocks of DNA) and proteins. It also has an important role in the electrical stability of cells, the maintenance of cell membrane integrity, muscle contractions, nerve impulse conduction and the regulation of vascular tone. Magnesium is essential for ion transport across cell membranes. Magnesium is intimately connected to the regulation of calcium and potassium levels as well the levels of copper, zinc, and vitamin D. Without sufficient magnesium, cellular energy production would stop and so would life.

Although magnesium is found in sufficient amounts in unprocessed whole foods, most Americans, especially the elderly, do not get enough magnesium in their diet. This is because the highly refined American diet has lost a large amount of the naturally occurring magnesium found in whole, unprocessed foods. Despite the low magnesium levels in the American diet, severe magnesium deficiency is rare. But certain medications and diseases as well as poor dietary choices can lead to low magnesium levels. These include but are not limited to:

1. intestinal flu with vomiting and diarrhea as can
2. stomach and bowel diseases such as IBS, celiac, sprue
3. diabetes,
4. Pancreatitis,
5. Hyperthyroidism
6. Kidney disease and use of diuretics
7. Excessive sweating
8. Too much soda pop, salt or alcohol

Signs of magnesium deficiency include agitation, anxiety, irritability, nausea and vomiting, abnormal heart rhythms, muscle spasm and weakness, hyperventilation, insomnia, poor nail growth, seizures. Ultimately, severe magnesium defiance leads to coma and death.

Benefits

As already stated, magnesium is essential for health. Numerous studies are confirming the use of magnesium supplementation in a number of diseases and conditions that are exacerbated by low magnesium levels. These studies have shown magnesium to be of benefit in:

1. People who suffer from recurrent migraine headaches have a lowere intracellular (inside the cell) level of magnesium than do those who do not suffer from these debilitating headaches. In two placebo controlled trials, the use magnesium supplements of 600mg showed modest decreases in the frequency of migraine headaches. One trial took place over a twelve week period with 81 people given either 600mg of magnesium or a placebo. By the time the study reached the last 3 weeks of testing, those who received the magnesium supplements had 41.6% fewer migraines compared to 15.8% who received no magnesium supplements. A smaller studied reached a similar conclusion. The only side effects of supplementing with this level of magnesium were diarrhea and in a few cases gastrointestinal irritation.
2. Preventing the development of asthma. In a population based study of 2,500 children from 11 to 19 years of age, low dietary intake of magnesium might be associated with a higher risk of developing asthma. A similar study in over 2,600 adults from 18 to 70 showed a similar correlation.
3. The treatment of acute asthma attacks. In one double blind placebo controlled study of 38 adults, that were non responsive to initial emergency treatment, found improved lung function and a decreased likelihood of hospital admission after an infusion of magnesium sulfate. In one meta- analysis, intravenous magnesium was found to significantly reduce the rate of hospital admissions and to improve pulmonary function of patients treated in emergency rooms. This benefit was seen only in those suffering from severe asthma attacks and no benefits were seen in those with mild to moderate symptoms. Epidemiological data has also shown that higher dietary intakes of magnesium are associated with a lower incidence of airway reactivity and respiratory symptoms associated with asthma. This may also be true for those who suffer from emphysema or COPD (chronic obstructive pulmonary disease).
4. Helping to control high blood pressure. Studies have shown that eating low fat diary along with lots of fruits and vegetables helps to moderate blood pressure. Since all of these foods are high not only in magnesium but calcium and potassium. As similar studies with magnesium supplements have shown the same benefits, it is surmised that a combination of the these three nutrients accounts for this effect.
5. Treatment of Attention Deficit/Hyperactivity Disorder (ADHD). Some experts have concluded that children with ADHD are showing the effects of mild magnesium deficiency such as irritability, decreased attention span and mental confusion. In a study of 116 children with ADHD, 95% were magnesium deficient. In another study, 75 magnesium deficient children with ADHD were randomly assigned to receive magnesium supplements in addition to standard treatment or just standard treatment for 6 months. Those who received magnesium and standard treatment demonstrated a significant improvement in behavior while those who received only standard treatment showed an increase in unacceptable behavior.
6. Increasing insulin resistance. Depletion of magnesium is commonly associated with both insulin dependant and non-insulin dependant diabetes. Between 25 and 38% of diabetics have decreased serum magnesium levels. This maybe because of the increased loss as a result of the increased excretion of glucose which accompanies poorly controlled blood sugar levels. Supplementation with magnesium may increase insulin resistance, this especially true in the elderly.
7. The treatment of osteoporosis. In osteoporosis and bone density, calcium has been the main focus. A change in the collagenous matrix that holds the calcium may result in bones that are brittle and more susceptible to braking. Magnesium compromises about 1% of bone mineral and influences both the bone matrix and the bone mineral metablolism. As the magnesium content of bone mineral decreases, the bone crystals become larger and more brittle. This low magnesium level has cascading effect. Low blood magnesium levels lead to low blood calcium levels which inturns leads to resistance to parathyroid hormone and to some of the effects of vitamin D which all lead to increased bone loss. A study of 900 elderly men and women found that higher dietary intake of magnesium correlated with increased bone density at the hip.
8. Preeclampsia and eclampsia (toxemia of pregnancy). This is a disease that is unique to pregnancy and occurs anytime after the 20th week of pregnancy till 6 weeks after birth. Preeclampsia is defined as the presence of elevated blood pressure, the appearance of protein in the urine and severe edema (swelling) during pregnancy. Eclampsia occurs when seizures are present along with the other symptoms. Eclampsia is a significant cause of maternal death. High doses of intravenous magnesium have been the treatment of choice for both of these conditions. Magnesium is believed to relieve the cerebral blood vessel spasm and increase blood flow to the brain.
9. Relieving the symptoms of PMS (Premenstrual Syndrome). Scientific evidence as well as clinical experience suggests that magnesium supplements may help relieve the bloating, leg swelling, weight gain and breast tenderness as well as mood swings that are common in PMS. A double blind placebo controlled study of 32 women showed that taking magnesium supplements starting on day 15 of the menstrual cycle to the onset of menstrual flow could significantly improve PMS symptoms, especially mood changes. Another study showed that taking regular magnesium supplements reduced fluid retention. Magnesium supplements were also found to be helpful in relieving dysmenorrheal or painful menstruation.
10. The treatment of stroke and transient ischemic attack or TIA (a temporary disturbance in the blood supply to an area of the brain). Preliminary studies suggest that people with low magnesium levels are at a greater risk of stroke. Preliminary scientific evidence hints that magnesium sulfate may be helpful in the treatment of both stroke and TIA.

Dietary Sources

	Legumes such as beans		Legumes such as peas
	green leafy vegetables		almonds
	wheat bran		cashews
	brazil nuts		blackstrap molasses as well as peanuts
	whole wheat and oat flour		beet greens
	chocolate		cocoa powder
	many herbs and spices		seaweeds

Recommended Dosage:

Pediatric

1. Infants birth to 6 months: 30 mg-this should be in the form of formula, breast milk or food
2. Infants 6 months to 1 year: 75 mg -this should be in the form of food not supplements
3. 1 to 3 years: 80 mg
4. Children 4 to 8 years: 130 mg
5. Children 9 to 13 years: 240 mg
6. Adolescent males 14 to 18 years: 410 mg
7. Adolescent females 14 to 18 years: 360 mg

Adult

1. Males 19 to 30 years: 400 mg
2. Females 19 to 30 years: 310 mg
3. Males 31 years and older: 420 mg
4. Females 31 years and older: 320 mg
5. Pregnant females under 18 years: 400 mg
6. Pregnant females 19 to 30 years: 350 mg
7. Pregnant females 31 to 50 years: 360 mg
8. Breastfeeding females under 18 years: 360 mg
9. Breastfeeding females 19 to 30 years: 310 mg
10. Breastfeeding females 31 to 50 years: 320 mg

Magnesium needs increase during times of protein synthesis, such as pregnancy, recovering from certain illnesses, and athletic training.

Contra-indications

Women who are pregnant or breastfeeding should consult a health care provider before using supplements of magnesium that exceed the recommended amount. Individuals with heart or kidney disease should not take magnesium supplements except under the guidance of their healthcare practitioner.

People who suffer from myasthenia gravis (Lou Gehrig’s disease) should avoid magnesium supplements. Magnesium supplements could cause an increase in weakness and trigger a myasthenic crisis.

Overdosing with magnesium is hard to do with food alone. Those who take large amounts of milk of magnesia or Epson salts may overdose. Too much magnesium can cause serious health problems including:

1. nausea
2. vomiting
3. severely low blood pressure
4. slowed heart rate
5. deficiencies of other minerals, especially calcium
6. confusion
7. coma
8. and even death
   

Magnesium competes with calcium absorption. If calcium intake is already low, this can lead to a calcium deficiency.

Drug interactions

If you are taking any of the medications listed below consult yo9ur healthcare practitioner before starting a magnesium supplement.

1. Antibiotics such as the Quinolones (a class of antibiotics that include ciprofloxacin and moxofloxacin), tetracycline, doxycycline, minocycline as well as nitrofurantoin. Magnesium supplements can decrease the absorption of these antibiotics. Magnesium supplements should be taken tow to four hours before or after taking these antibiotics to avoid interfering with them.
2. Blood pressure medications, calcium channel blockers. Magnesium may increase the likelihood of negative side effects of calcium channel blockers in pregnant women.
3. Diabetic medication. Magnesium hydroxide, often found in antacids has been known to increase the absorption of oral diabetic medications such as glipizide and glyburide. Magnesium supplementation may allow for a decrease in the amount of medication needed to control blood sugar but should be closely monitored by a health care practioner.
4. Digoxin. Magnesium levels must be monitored while on digoxin. Low blood levels of magnesium may increase the negative side effects of this medication. If you are taking digoxin, your healthcare practioner will monitor the magnesium levels to determine of supplementation is needed.
5. Certain diuretics known as loop diuretics (such as furosemide) and thiazide diuretics (including hydrochlorothiazide) can deplete magnesium levels. Because of this healthcare practitioner prescribing these diuretics may recommend magnesium supplements.
6. Those people who are taking penicillamine for the treatment of Wilson’s disease ( a condition characterized by high coppr levels) and rheumatoid arthritis may want to use a magnesium supplement. This medication when taken over a long period of time has been shown inactivate magnesium. A healthcare practitioner will need to determine if supplementation is necessary.
7. Magnesium may interfere with the absorption of tiludronate used to treat osteoporosis. Magnesium supplements or magnesium antacids should be taken at lest tow hours before or two hours after these medications to minimize magnesium interfering in their absorption.

Web References

1. http://lpi.oregonstate.edu/infocenter/minerals/magnesium/
2. http://www.umm.edu/altmed/ConsSupplements/Magnesiumcs.html
3. http://healthlibrary.epnet.com/GetContent.aspx?token=e0498803-7f62-4563-8d47-5fe33da65dd4&chunkiid=21795
4. http://www.pdrhealth.com/drug_info/nmdrugprofiles/nutsupdrugs/mag_0167.shtml

Printed Reference Material

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