Magnesium – The Most Important Mineral?
Hello again – hope all well with you and yours.
We received a newsletter from Simply Naturals that says it yet again for magnesium!
Magnesium – The ‘Wonder’ Mineral?
For some, magnesium is considered the most important of minerals, playing a role in over 300 enzyme reactions in the human body. Its many functions include helping with muscle and nerve function, regulating blood pressure, and supporting the immune system.
An adult body contains around 25 grams of magnesium of which 50–60% is stored in our skeletal system. The rest is present in muscle, soft tissues, and bodily fluids.
With the continued depletion of minerals in our soils (especially intensively farmed foods) many people do not get enough magnesium in their diet, although deficiency symptoms can go undetected in otherwise healthy people.
Magnesium deficiency has been linked with a range of health problems & complications, so people should ensure they achieve a good, plant source magnesium intake.
Almonds, spinach, and cashew nuts are some of the foods highest in magnesium, but it is getting increasingly difficult to obtain the levels needed without over-eating these and other foods.
Magnesium supplementation is becoming more acceptable in aiding people’s diets and it was only a few short years ago that we significantly increased the levels of magnesium in our Sizzling Minerals & Mineral Capsule products to address this growing concern.
Our experience also tells us that it’s not just about magnesium, and say calcium, as it’s becoming increasing clear that other minerals and macrominerals provide hand-in-hand benefit working synergistically with magnesium – and listening to our thousands of customer testimonials they all can’t be wrong!
Benefits of Magnesium
Magnesium Deficiency
Symptoms of magnesium deficiency may include:
- a loss of appetite
- nausea or vomiting
- fatigue or weakness
Symptoms of more advanced magnesium deficiency include:
- muscle cramps
- numbness
- tingling
- seizures
- personality changes
- heart rhythm changes or spasms
Benefits
Magnesium is one of seven essential macrominerals; these macrominerals are minerals that people need to consume in relatively large amounts. Microminerals, such as iron and zinc, are just as important, though people need them in smaller amounts.
Magnesium is vital for many bodily functions. Getting enough of this mineral can help prevent or treat chronic diseases, including Alzheimer’s disease, type 2 diabetes, cardiovascular disease, and migraine.
1. Bone health
There has been a lot of research focusing on the role of calcium in bone health, magnesium is in fact critical together with calcium to ensure healthy bone formation.
Studies have linked adequate magnesium intake with higher bone density, improved bone crystal formation, and a lower risk of osteoporosis in females after menopause.
Magnesium may improve bone health both directly and indirectly, as it helps to regulate calcium and vitamin D levels, which are two other nutrients vital for bone health.
2. Diabetes
High magnesium diets have been linked with a lower risk of type 2 diabetes. This may be because magnesium plays an important role in glucose control and insulin metabolism.
A 2015 review in the World Journal of Diabetes reports that most, but not all, people with diabetes have low magnesium and that magnesium may play a role in diabetes management.
A magnesium deficiency may worsen insulin resistance, which is a condition that often develops before type 2 diabetes. On the other hand, insulin resistance may cause low magnesium levels.
In many studies, researchers have linked high magnesium diets with diabetes. In addition, a systematic review from 2017 suggests that taking magnesium supplements can also improve insulin sensitivity in people with low magnesium levels.
However, it is said that researchers need to gather more evidence before doctors can routinely use magnesium for glycaemic control in people with diabetes.
3. Cardiovascular health
The body needs magnesium to maintain the health of muscles, including the heart. Research has found that magnesium plays an important role in heart health.
A 2018 review reports that magnesium deficiency can increase a person’s risk of cardiovascular problems. This is partly due to its roles on a cellular level. The authors observe that magnesium deficiency is common in people with congestive heart failure and can worsen their clinical outcomes.
People who receive magnesium soon after a heart attack have a lower risk of mortality. Doctors sometimes use magnesium during treatment for congestive heart failure (CHF) to reduce the risk of arrhythmia, or abnormal heart rhythm.
According to a recent meta-analysis, increasing magnesium intake may lower a person’s risk of stroke. They report that for each 100 mg per day increase in magnesium, the risk of stroke reduced by 2%.
Research also suggests that magnesium plays a role in hypertension. However, according to the Office of Dietary Supplements (ODS), based on current research, taking magnesium supplements lowers blood pressure “to only a small extent.”
The ODS have called for a “large, well-designed” investigation to understand the role of magnesium in heart health and the prevention of cardiovascular disease.
4. Migraine headaches
Magnesium therapy may help prevent or relieve headaches. This is because a magnesium deficiency can affect neurotransmitters and restrict blood vessel constriction, which are factors doctors link to migraine.
People who experience migraines may have lower levels of magnesium in their blood and body tissues compared with others. Magnesium levels in a person’s brain may be low during a migraine.
Magnesium therapy may be useful for preventing migraine. The authors suggest that taking additions magnesium through supplementation appears to be a safe and effective prevention strategy.
The American Migraine Foundation report that people frequently use doses of 400-500mg per day for migraine prevention.
5. Premenstrual syndrome
Magnesium may also play a role in premenstrual syndrome (PMS).
Studies suggest that taking magnesium supplements along with vitamin B-6 can improve PMS symptoms. However, a more recent review in 2019 reports that the research is mixed, and further studies are needed.
The American College of Obstetricians and Gynaecologists suggest that taking magnesium supplements could help to reduce bloating, mood symptoms, and breast tenderness in PMS.
6. Anxiety
Magnesium levels may play a role in mood disorders, including depression and anxiety. Low magnesium levels may have links with higher levels of anxiety. This is partly due to activity in the hypothalamic-pituitary-adrenal (HPA) axis, which is a set of three glands that control a person’s reaction to stress.
For more details on our Plant Derived Minerals and our other great products including our Multi Vitamins, please visit our website at: www.SimplyNaturals.com
Many thanks for reading our newsletters and please do get back if you have any further questions – and yes don’t forget – you CAN unsubscribe ANY time using the link in the top header!
Bye for now
A different topic that may be of interest!! Painful Knees and Back?? Ouch!
FRESH FOOD SOURCES
If you are keen to find a good source of vegetables and other foods – move away from the supermarkets and find a local farm shop – the quality and taste of the goods in these places can be SO much better – the taste and lasting quality can be SO good.
We’re lucky enough to have one such place not far from us just north of the town of Bridport – Washingpool Farm is the name and walking into the shop you can just smell the difference in the produce. The carrots taste wonderful (and LAST a lot longer on the shelf than ANY supermarket versions have) – the weight of the lettuces was a surprise! Again – lasting so much longer. Bananas and the comparison to supermarket versions? NO contest! The lasting of our farm shop versions is wonderful!!!
Prices are very good in comparison as well!
Healthy Breakfast?
We have had a LOT of interest in our healthy breakfast!
Do take a look for the list of ingredients and look forward to generally better energy and better gut behaviour!!
A meal like this is FAR better than the “cures” that are seen on TV ads for “heartburn” and “reflux”…..just saying!