Why is Magnesium important?
Continued article from Magnesium is important! The facts listed below will tell you why Magnesium is so important.
6) Type II Diabetes
One of the four main causes of magnesium deficiency is Type II Diabetes but, it’s also a common symptom, UK researchers uncovered that of the 1,452 adults they examined low magnesium levels were 10 times more common with new diabetics and 8.6 times more common with known diabetics. As expected from this data, diet rich foods in magnesium has been shown to significantly lower the risk of type 2 diabetes because of the magnesium’s role in sugar metabolism. Another study discovered that the simple addition of magnesium supplementation (100 milligrams/day) lowered the risk of diabetes 15 percent .
Low energy, weakness and fatigue are common symptoms of magnesium deficiency. Most chronic fatigue syndrome patients are also magnesium deficient. The University of Maryland Medical Center reports that 300-1000 milligrams of magnesium per day can help, but you also want to be careful, as to much can cause diarrhea. If you experience this side effect, you can simply reduce your dosage a little until the side effect subsides.
8) Migraine Headaches
Magnesium deficiency has been leaked to migraine headache due to its importance in balancing neurotransmitters in the body. Double-blind placebo controlled studies have proven that 300-600 milligrams of magnesium daily reduced the frequency of migraine headaches by up to 42 percent.
The National Institute of Health reports that , ” The average person’s body contains about 25 grams of magnesium, and about half of that is bones” This is important to realize, especially for the elderly, who are at risk of bone weakening. Thankful, there is hope! A study published in Biology Trace Element Research uncovered that supplementing with magnesium slowed the development of Osteoporoosis “significantly” after just 30 days. In addition to taking magnesium supplement, you will want to consider getting more vitamin D3 and K2 to naturally build bone density.
Are You at risk?
So, who is most susceptible to a magnesium (NIH) deficiency, not everyone is created equal in regards to metabolizing and assimilating magnesium. In fact, certain people are inherently at a greater risk of developing magnesium deficiency. Magnesium deficiency can be inherited genetically as an inability to absorb this important mineral. Also a diet low in high magnesium foods, or even emotional or work stress can drain magnesium from the body. Whether inherited, through a deficient diet, even stress, a magnesium deficiency can lead to side effects of migraines, diabetes, fatigue and more.
The four prominent at risk groups include: People with GI complaints
It really all starts in the gut. Since most magnesium is absorbed the small intestine, issues like celiac disease, crohn’s diseases and regional enteritis all have tendency to cause magnesium deficiency. Also, people who elect for surgeries involving the gut such as resection or bypass of the small intestines leave themselves vulnerable for magnesium deficiency.
People with type II diabetes
Partly due to increased urination, type II diabetics and people suffering from insulin resistance, are known to struggle with proper magnesium absorption. Lower glucose concentrations in the kidneys through natural diet changes can be extremely helpful for these patients.
For several reasons as people age their magnesium levels drop. First and foremost studies have shown that the elderly simply don’t eat magnesium-rich foods as they did when they were younger.
People struggling with alcohol dependence
Alcoholic often experience magnesium deficiency because of a combination of reasons. The easiest way to understanding this is to see alcohol as an “anti-nutrient”. It literally sucks the nutrients out of your cells, and prevents proper absorption/utilization of the vitamins and minerals that you consume. And even recreational alcohol use will lead to problems. Consuming 1-2 glasses of wine a week is fine for most people, more than that is taxing on your liver.
Magnesium used to be abundantly present in most foods. However, in recent years, food has less and less magnesium due to the farming practices and change in growing cycles over the last century. In the Bible, farmers harvested crops according to a Sabbath cycle: six years on, one year off. This helps preserve the nutritional quality of the soil, which is transferred to the foods we eat. The bottom line is that even if you eat completely organic your still at risk.
Best Magnesium Supplements
1) Magnesium Chelate– form of magnesium that bonds to multiple amino acids and is the same state as the food we consume and highly absorbable by the body.
2) Magnesium Citrate– Is magnesium with citric acids which has lax properties and is often taken for constipation.
3) Magnesium Gycinate– Is a chelated form of magnesium that tends to provide high levels absorption and bioavailability and is typically considered ideal for those who are trying to correct a deficiency
4) Magnesium Threonate– Is a newer emerging type of magnesium supplement that appears promising, primarily due to its ability to penetrate the mitochondrial membrane, and may be the best on the market.
5) Magnesium Chloride Oil– This form of magnesium is in oil form. It can pass through the skin and into the body. For those who struggle with digestive issues like malabsorption, this is the best form of magnesium to take.