Magnesium

The mineral magnesium (MG) is required by virtually every process in the body and deficiencies are fairly common. Stress can deplete the magnesium supplies as can excess tea and coffee.

What are the functions of magnesium?

Magnesium is an essential mineral that has a hand in many vital body functions including:

activating more than 300 enzymes (chemicals that regulate a variety of body functions, including making body proteins and causing muscle contractions),
aiding in the metabolism of fat and carbohydrate to produce energy,
providing energy for almost all metabolic reactions and processes,
ensuring proper nerve and muscle function, and keeping heart rhythm regular,
helping synthesize nucleic acids (DNA and RNA) and proteins, which are the building blocks of body tissue,
giving structure to cell membranes,
hormonal activity in the body,
balances and controls potassium, calcium and sodium,
acting as an antidiuretic,
transmission of nerve impulses,
growth and repair,
helping keep bones healthy,
decreasing the risk of tooth decay by binding calcium to tooth enamel, and
helping keep blood pressure in the correct range.

What are the signs and symptoms of a magnesium deficiency?

Most people have large stores of this mineral in their body. However, deficiencies are common in the elderly, heavy drinkers, pregnant women, and those who undertake regular strenuous exercise. Magnesium deficiencies can be caused by diseases or medications that interfere with the body's ability to absorb magnesium.

Even a very slight deficiency can cause symptoms that include:

irregular heartbeat, palpitations and blood pressure problems,
anorexia,
reduced ability to detoxify,
nausea,
nervousness and anxiety,
confusion,
depression,
insomnia,
hyperactivity in children,
tingling,
weakness,
loss of bone density,
muscle contractions, cramps and facial tics.

Conditions and medications that may lead to a magnesium deficiency include:

gastrointestinal disorders, such as:
- severe diarrhea,
- chronic or severe vomiting,
- surgical removal of part of the intestine, and
- intestinal inflammation.
malabsorptive disorders, these include:
- Crohn's disease,
- cystic fibrosis,
- celiac disease, and
- diseases of the pancreas, liver, or gallbladder.
the use of various medications such as:
- thiazide diuretics, such as Lasix, Bumex, Edecrin, and Hydrochlorothiazide, which can increase loss of magnesium in the urine,
- Cisplatin, a drug used to treat cancer and
- certain antibiotics, including Gentamicin, Amphotericin, and Cyclosporin.
poorly controlled diabetes, which can increase the loss of magnesium through urine.
alcoholism (alcohol increases urinary excretion of magnesium, also, alcoholics typically have poor diets that are lacking in many essential nutrients, including magnesium), and
kidney disease.

Food sources of magnesium

Good food sources of magnesium are: legumes, nuts, whole grains, and certain vegetables.

Magnesium Toxicity

Magnesium toxicity is not a concern for most healthy people. However, people with kidney disease may develop toxicity. This is because the kidneys are responsible for regulating the level of magnesium in the blood. Symptoms of magnesium toxicity include:

weakness,
nausea, and
malaise (general discomfort and weakness or an "out-of-sorts" feeling)

Very rarely symptoms of excess include, flushing of the skin, low blood pressure, thirst and shallow breathing.

Special notes

Osteoporosis

Since a significant amount of magnesium is stored in the bones, and one of magnesium's roles is to help keep bones healthy, it would make sense that magnesium would help protect bones from the thinning of osteoporosis. Several studies have suggested just that - magnesium supplementation may improve bone mineral density.

Tips for increasing your magnesium intake

To increase your intake of magnesium, try some of the following:

Sprinkle wheat germ over your morning bowl of cereal or oatmeal, and on top of casseroles or in baked goods.
Throw a handful of nuts into a spinach salad to add a little crunch and some extra nutrition.
Wrap beans, rice, sautéed vegetables, and a little bit of cheese in a warm tortilla for lunch.
Add beans to dishes like chilli, soup, salad, pasta, or rice.
Have a bowl of whole grain cereal for breakfast or to snack on. If you're not used to the taste, mix it with your usual cereal.
Bake a potato and top it with sautéed spinach, black beans, and salsa.
Spread peanut butter on your toast or bagel instead of butter, margarine, or cream cheese.

Supplements

Magnesium is usually a part of a good multivitamin and mineral supplement. Take 20-60 mg daily.

References

Bland, J. 1996, Contemporary Nutrition. J & B Associates.

Davies, S. and A. Stewart., 1997, Nutritional Medicine. Pan.

Holden, S., Hudson, K., Tilman, J. & D. Wolf, 2003, The Ultimate Guide to Health from Nature. Asrolog Publication.

Pressman, A. and S. Buff, 2000, The Complete Idiot's Guide to Vitamins and Minerals. (2nd Ed.) Alpha Books.

Soothill, R. 1996, The Choice Guide to Vitamins and Minerals. A Choice Book Publication.

Sullivan, K. 2002, Vitamins and Minerals: A Practical Approach to a Health Diet and Safe Supplementation. Harper Collins.