Magnesium

Briefly about magnesium

• Sugar, coffee and alcohol impair absorption and can cause magnesium deficiency
• Today’s crop cultivation with artificial fertilization deteriorates the content of the plants and the amount most people get through food and drinking water is negligible
• Calcium and magnesium are antagonists and a high intake of i.a. milk products can therefore cause a magnesium deficiency

Learn more about magnesium

Magnesium, Mg, is an essential mineral that plays a crucial role in numerous functions within the body, and its deficiency can lead to various vague symptoms. It is one of our most important minerals and is involved in over 80% of all known metabolic functions in the body. Nearly all magnesium in the body is found inside the cells, accounting for 99%. Within the cells, 95% of magnesium is located in the mitochondria, which are the cellular powerhouses responsible for producing ATP, the cell’s energy source. It is sometimes referred to as the “forgotten electrolyte” because few people have yet understood the consequences of magnesium deficiency. What happens if 80% of the body’s metabolic functions do not work properly? If cells do not receive energy, they cannot perform their functions. Could chronic fatigue syndrome be a consequence of magnesium deficiency?

Magnesium is present in our drinking water and a variety of foods, but modern farming practices with the use of artificial fertilizers have led to a decline in the magnesium content of plants. Magnesium is involved in the balance of calcium. Calcium and magnesium are antagonists, and a high intake of calcium (such as dairy products) can lead to magnesium deficiency. Therefore, maintaining a balance between calcium and magnesium intake is crucial as they counteract and balance each other. The major problem today is that many people consume excessive amounts of calcium through high intake of dairy products, and the more calcium one consumes, the more magnesium is needed to balance it out. Excessive calcium intake can lead to calcification in tissues and damage cells through oxidative stress. Increasing magnesium intake helps counteract these negative consequences of calcium and protects cells against oxidative stress and inflammation.

What is magnesium good for?

Magnesium is one of our most important minerals and has so many functions that it is impossible to list them all! It is needed for metabolism, skeletal health, and immune function, while also contributing to the normal functioning of the nervous system. Magnesium is required in the enzymes involved in activating vitamin D, making it active and functional in the body. It is important for energy production, protein synthesis, muscle function (including the heart), and calcium balance, while also participating in the body’s acid-base balance.

Magnesium acts as a coenzyme in hundreds of enzymatic processes in the body and is closely associated with insulin. They work together, so low magnesium levels inhibit insulin production, while increased magnesium intake stimulates insulin production and enhances cell receptors’ response to insulin. There is a connection between magnesium, diabetes, and insulin resistance.

Magnesium also regulates the cellular uptake of calcium and other substances like sodium and potassium. Since magnesium is an important mineral in bone tissue, it is known to improve healing in fractures and promote bone growth. Recent research has also shown that magnesium has a generally positive effect on the body’s overall healing ability.

As mentioned earlier, magnesium regulates the body’s acid-base balance and has an alkalizing effect, reducing any potential acidity. An acidic body (due to high sugar, coffee, alcohol consumption) depletes magnesium levels and can cause deficiency.

What can magnesium deficiency mean?

Magnesium deficiency can cause cramps, fatigue, sleep problems, high blood pressure, heart problems, depression, osteoporosis, weakened immune system, neurological disorders, and more. A lack of magnesium can also lead to a variety of diffuse symptoms. According to Thomas Levy in 2019, magnesium deficiency is the cause of many chronic diseases and health problems of our time, and a lack of magnesium can also worsen all known diseases.

How do we get magnesium?

Most people do not get enough magnesium through today’s processed food, and supplements are needed to compensate for high calcium intake and other factors that impair magnesium absorption.

Nuts, especially almonds, are rich in magnesium. However, due to modern farming practices, the magnesium content in crops has significantly decreased.

To ensure an adequate intake of magnesium, supplements are preferred, but there are various forms of magnesium available, and some have poor bioavailability. Avoid magnesium oxide and magnesium hydroxide as they have very low absorption rates.

Avoid taking magnesium supplements with calcium-rich food.

Indentation: Magnesium

Magnesium is one of our most important minerals and is involved in over 80% of all known metabolic functions in the body. It is sometimes referred to as the “forgotten electrolyte” because few people have understood the consequences of magnesium deficiency until recently. It’s not difficult to understand that if 80% of the body’s metabolic functions do not work properly, there will be significant consequences. Extensive research from the past 10-20 years indicates that magnesium deficiency may be the cause of many common diseases today.

Almost all magnesium in the body is found inside cells, accounting for 99% of the total. Within the cells, 95% of magnesium is found in the mitochondria, the energy powerhouses of cells that produce ATP. Magnesium is essential for cellular energy production, which is particularly important for muscles, bones, nerve impulses, the heart, and more. If cells don’t have enough energy, they cannot perform their functions. Could magnesium deficiency be a potential cause of chronic fatigue syndrome?

When muscles contract, they need calcium, and when they relax, they need magnesium. Without sufficient magnesium, muscles may remain in a contracted state, leading to cramps. Magnesium is also necessary for cells to synthesize proteins, including collagen, which is crucial for enzymes, hormones, cytokines, and other important molecules. The synthesis of DNA, RNA, and fatty acids also depends on magnesium. In order for vitamin D to become active and functional in the body, magnesium is required.

Our cells produce the antioxidant glutathione, which is the most powerful antioxidant in cells and protects against oxidative stress and cell death. Magnesium is also needed for the production of glutathione.

Insulin and magnesium are closely linked, as low magnesium levels inhibit insulin production, while increased magnesium intake stimulates insulin production and enhances the response of cell receptors to insulin. This is why there is a connection between magnesium, diabetes, and insulin resistance.

Magnesium also regulates the cellular uptake of calcium, as well as other substances such as sodium and potassium.

The list can go on and on. It is clear that magnesium is an incredibly important mineral, and deficiency is more common and serious than previously understood.

Magnesium deficiency can cause muscle cramps, fatigue, depression, high blood pressure, heart problems, diabetes, insulin resistance, osteoporosis, weakened immune system, and more.

Magnesium contributes to reducing oxidative stress in cells and helps regulate the body’s acid-base balance. It is often said that magnesium has an alkalizing effect on the body, reducing its acidification.

Need magnesium supplements?

The amount of magnesium needed varies between individuals. It depends on factors such as diet, medication use, stress levels, existing health conditions, and more, which can affect magnesium absorption.

The balance between calcium and magnesium intake is important as they counteract and balance each other. The major problem today is that many people consume excessive amounts of calcium through high intake of dairy products. The more calcium one consumes, the more magnesium is needed to balance it out. Excessive calcium intake can lead to calcium deposits in tissues and cell damage due to oxidative stress. Increasing magnesium intake helps counteract these negative consequences of calcium and protects cells against oxidative stress and inflammation.

Most people do not get enough magnesium through processed foods alone, and supplements are needed to compensate for high calcium intake and other factors that impair magnesium absorption. Substances such as coffee, alcohol, sugar, medications, tobacco, and other toxins deplete the body of magnesium. Diuretics and acidifying foods and medications can also deplete the body of magnesium.

Modern farming practices and the use of synthetic fertilizers contribute to magnesium deficiency in soils, which in turn leads to magnesium deficiency in plants and those who consume them.

What can happen with magnesium deficiency?

Thomas Levy’s views, as you mentioned from 2019, suggest that magnesium deficiency is the cause of many chronic diseases and health problems of our time, and a deficiency exacerbates all known diseases. He argues that no other single mineral is as crucial for health as magnesium, and that a deficiency in magnesium allows cells to “uninterruptedly” accumulate large amounts of calcium (as calcium deficiency is rare but can occur). As previously mentioned, excessive calcium intake ultimately leads to a magnesium deficiency.

Some of the more significant conditions associated with magnesium deficiency (and calcium excess) include:

• Cardiovascular diseases
• Metabolic syndrome (high blood pressure, high blood lipids, obesity, insulin resistance)
• Diabetes
• Chronic fatigue and fibromyalgia
• Kidney diseases
• Calcium stone formation, such as kidney stones
• COPD and asthma (lung problems)
• Osteoporosis, osteoarthritis – often associated with magnesium deficiency rather than calcium deficiency
• Preeclampsia and eclampsia – pregnancy-induced hypertension and seizures
• Migraines
• Depression, anxiety – the central nervous system depends on magnesium for nerve signal transmission
• Dementia
• Hearing problems

Many of these health problems can be alleviated or improved with magnesium supplementation.

Since magnesium is an important mineral in bone tissue, it is also known to enhance healing in fractures and promote bone growth. Recent research has also shown that magnesium has a generally positive effect on the body’s healing ability in general. Magnesium is an important antagonist to calcium and regulates the calcium level within cells. Excess calcium inside cells causes oxidative stress and is the root of many diseases.

Serum magnesium should be included as a routine check during medical visits. Most of the magnesium in the body is found in the mitochondria, which cannot be measured in a blood test. If serum levels are low, there is definitely a deficiency, whereas a normal serum level does not guarantee an adequate level in the mitochondria. According to Levy, the ratio of calcium to magnesium should also be checked, and he suggests that the reverse ratio of Mg/Ca in serum should ideally be around 0.4, but not lower than 0.36.

A few different forms of magnesium supplements

One can advantageously divide magnesium supplements into two to three doses per day for better absorption. The recommended dose is 375 mg per day. If you have any of the mentioned issues or know that you have insufficient magnesium intake from food, you can take doses up to 600 mg per day. If you experience loose stools, you can lower the dose slightly or switch to a different form of magnesium.

Magnesium citrate is a salt of magnesium and citric acid that is commonly found in many supplements because it is easily soluble in water. In excessive doses, it can cause diarrhea and is also used for constipation relief and bowel cleansing.

Magnesium glycinate (or bisglycinate) is a complex of magnesium and the amino acid glycine. It has high bioavailability and is gentler on the stomach. It is also beneficial because it provides glycine, which is involved in glutathione, collagen, and creatine synthesis.

Magnesium oxide is an inorganic form commonly found in many magnesium supplements. It is poorly soluble in water and, therefore, has lower absorption in the intestine. Nevertheless, there are documented positive effects in the literature, particularly at doses up to 500 mg per day.

Magnesium sulfate (Epsom salt) is not suitable for oral intake as it can easily cause diarrhea. It is commonly used in intravenous administration. It is often used in baths with Epsom salt, as significant amounts are absorbed through the skin.

Magnesium taurate is a complex of magnesium and the amino acid taurine. It has high bioavailability and is less likely to cause diarrhea.

Magnesium gluconate has high bioavailability and can form chelates with heavy metals, which is beneficial.

Liposomal oral magnesium has very effective absorption and, therefore, carries a higher risk of overconsumption.

Magnesium poisoning is very rare when taking supplements orally, as it typically causes abdominal cramps and diarrhea before harmful poisoning occurs. However, caution should be exercised in individuals with impaired kidney function. There is a greater risk of overdosing with liposomal oral forms and intravenous administration.

I recommend that those interested in learning more about magnesium read the book “Magnesium, Reversing Disease” by Dr. Thomas Levy, a medical doctor, cardiologist, and researcher. The book was published in 2019 and contains over 1,000 references about the importance of magnesium for our health.

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