Guest guest Posted March 16, 2008 Report Share Posted March 16, 2008 Here's an intro article on magnesium (Mg). Besides giving a partial rundown on many of the medical conditions associated with Mg deficiency, the article also gives a synopsis of which forms of Mg are the most easily absorbed and utilized by the body. If you at the end of the article, it will take you to a list of articles and info about some of the research into some of the problems that Mg deficiency is linked to. Victoria Magnesium Summaries of the latest research concerning magnesium By Hans R. Larsen MSc ChE Magnesium is of key importance to human health. It participates in over 300 enzymatic reactions in the body. A deficiency has been linked to conditions such as irregular heart beat, asthma, emphysema, cardiovascular disease, high blood pressure, mitral valve prolapse, stroke and heart attack, diabetes, fibromyalgia, glaucoma, migraine, kidney stones, osteoporosis, and probably many more. Magnesium is particularly important when it comes to ensuring the health of the heart and bones. About 99% of the body's magnesium stores are found in the bones and tissues and heart tissue is particularly rich in this important mineral. About half of the body's magnesium stores can be found in bones, so it is clearly a very important mineral as far as osteoporosis prevention is concerned.Only 1% of the body's magnesium is actually present in the blood so a standard blood analysis is a very poor way of determining overall magnesium status. The RDA (Recommended Dietary Allowance) is 420 mg/day for men and 320 mg/day for women. Unfortunately, recent surveys have shown that many Americans have a dietary intake of 200 mg/day or less. A recent study found that 74% of a cohort of 2000 elderly men and women did not consume the recommended amount. This same study also concluded that a high magnesium intake is associated with a significantly higher bone density in older white men and women. Every 100 mg/day extra intake of magnesium was found to correspond to a 2% increase in whole-body bone mass. This compares to an approximate 2% increase per 400-mg/day increase in calcium consumption. It is thought that magnesium may act as a buffer for the acid produced by the typical Western diet and may also replace calcium in the hydroxyapatite part of bone, thus resulting in a stronger structure. There is also evidence that magnesium suppresses bone resorption (demineralization) at least in younger people. Almonds, nuts, blackstrap molasses, wheat bran and wheat germ are good sources of magnesium; however, many people will, no doubt, prefer to take a magnesium supplement as an easy and reliable way of assuring an adequate daily intake. Up to 800 mg/day of elemental magnesium is probably safe; however, people with kidney disease or severe heart disease should not supplement with magnesium without their doctor's approval. There is some evidence that a continued magnesium deficiency may reduce the ability to absorb magnesium. Thus it may be necessary to have intravenous magnesium infusions first before an oral supplementation program can make a meaningful difference. Magnesium absorption tends to decrease as body stores are replenished so there is little chance of overdosing; nevertheless, patients with end-stage renal disease should not supplement with magnesium. Vitamin D is required for optimum absorption so it is important to get adequate unprotected sun exposure daily or to take a vitamin D-3 supplement when using oral replenishment of magnesium. Some magnesium supplements, when taken in excess, cause a looser stool and even diarrhea. Taking too much magnesium is not a good idea since diarrhea is likely to cause the loss of most, if not all, of the supplemented amount. The most common magnesium supplements are magnesium oxide, magnesium carbonate, chelated magnesium (magnesium glycinate), magnesium orotate, magnesium citrate, magnesium maleate and magnesium gluconate. These supplements provide different amounts of elemental magnesium (the constituent that matters) and also vary significantly in their bioavailability (absorption). Magnesium oxide is the most dense magnesium compound and the one most often used in mineral supplements and multivitamins. It contains 300 mg of elemental magnesium per 500 mg tablet, but is extremely poorly absorbed. Only about 4% of its elemental magnesium is absorbed or about 12 mg out of a 500 mg tablet. Magnesium carbonate contains 125 mg of elemental magnesium per 500 mg tablet, but is poorly absorbed. Chelated magnesium (magnesium glycinate) is magnesium bound in a complex of glycine and lysine. It is easily absorbed and highly bioavailable. The magnesium (elemental) content per tablet or capsule is usually 100 mg. Magnesium orotate contains only 31 mg of elemental magnesium per 500 mg tablet. However, it is well absorbed and has been found highly effective in daily intakes of 3000 mg (186 mg elemental). Magnesium citrate contains 80 mg of elemental magnesium per 500 mg tablet. It is far better absorbed than is magnesium oxide. The water soluble form (Natural Calm) contains 205 mg of elemental magnesium per teaspoon, is totally soluble in hot water and is highly bioavailable. Magnesium maleate contains 56 mg of elemental magnesium per 500 mg tablet. Magnesium gluconate contains 27 mg of elemental magnesium per 500 mg tablet. It is easily absorbed and quick acting. All forms of oral magnesium supplements are better absorbed when taken with a meal. http://www.afibbers.org/magnesium.html Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 16, 2008 Report Share Posted March 16, 2008 Chinese Traditional Medicine , " victoria_dragon " <victoria_dragon wrote: > > Here's an intro article on magnesium (Mg). Besides giving a partial > rundown on many of the medical conditions associated with Mg > deficiency, the article also gives a synopsis of which forms of Mg > are the most easily absorbed and utilized by the body. > > If you at the end of the article, it will take you > to a list of articles and info about some of the research into some > of the problems that Mg deficiency is linked to. > > Victoria > > Magnesium > > A good article, but I was wondering about Magnesium Sulphate. While it is used as a laxative, what if you took less than the amt necessary to cause a laxative effect - would it then act as a magnesium supplement? I always wondered about that when shopping for a Mg supplement! - Mrs. Barley. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 20, 2008 Report Share Posted March 20, 2008 Chinese Traditional Medicine , " Mrs. Barley " <chosenbarley wrote: > > A good article, but I was wondering about Magnesium Sulphate. While > it is used as a laxative, what if you took less than the amt necessary > to cause a laxative effect - would it then act as a magnesium > supplement? I always wondered about that when shopping for a Mg > supplement! - Mrs. Barley. I would not recommend oral Mg Sulphate as a source of Mg as it has such a strong laxative effect. The laxative effect kicks in long before one could absorb the needed amount of Mg. However, if it's used as an epsom salts bath soak, Mg is absorbed through the skin. But I believe only about 1%. Again, problems with getting enough via that route if one is deficient. Mg Sulphate is the form of Mg that is used in IM shots and IVs. It's very effective when administered like that. I've had the Mg shots, and they were like a miracle drug for me in terms of reducing fatigue and pain and making my muscles feel stronger. BTW, the shots do sting. I've never had the IV form so I can't speak on that. Victoria Quote Link to comment Share on other sites More sharing options...
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