Magnesium is a mineral that is present in relatively large amounts in the body. Researchers estimate that the average body contains about 25 grams of magnesium, and about half of that is in the bones. Magnesium is important in more than 300 chemical reactions that keep the body working properly. People get magnesium from their diet, but sometimes magnesium supplements are needed if magnesium levels are too low. Dietary intake of magnesium may be low, particularly among women.
An easy way to remember foods that are good magnesium sources is to think fiber. Foods that are high in fiber are generally high in magnesium. Dietary sources of magnesium include legumes, whole grains, vegetables (especially broccoli, squash, and green leafy vegetables), seeds, and nuts (especially almonds). Other sources include dairy products, meats, chocolate, and coffee. Water with a high mineral content, or hard water, is also a source of magnesium.
A number of studies have previously shown magnesium can benefit blood pressure and help prevent sudden cardiac arrest, heart attack, and stroke. For example, one meta-analysis published earlier this year in the American Journal of Clinical Nutrition looked at a total of seven studies collectively covering more than 240,000 participants. The results showed that dietary magnesium intake is inversely associated with risk of ischemic stroke.
Magnesium also plays a role in detoxification processes and therefore is important for helping to prevent damage from environmental chemicals, heavy metals and other toxins. Even glutathione, the most powerful antioxidant that has even been called the master antioxidant, requires magnesium for its synthesis.
Chlorophyll, which enables plants to capture solar energy and convert it into metabolic energy, has a magnesium atom at its porphyrin ring center. Without magnesium, in fact, plants could not utilize the sun light energy for photosynthesis.
chlorophyll is the plant version of hemoglobin as they share a similar porphyrin ring structure but have magnesium plugged in the middle rather than iron. Green leafy vegetables like spinach and Swiss chard are excellent sources of magnesium, as are some beans, nuts and seeds, like almonds, pumpkin seeds, sunflower seeds and sesame seeds. Avocados are also a good source. Juicing your vegetables is an excellent option to ensure getting enough magnesium in your diet.
Magnesium threonate is a newer, emerging type of magnesium supplement that appears promising, primarily due to its superior ability to penetrate the mitochondrial membrane, and may be the best magnesium supplement on the market.
Magnesium glycinate is a chelated form of magnesium that tends to provide the highest levels of absorption and bioavailability and is typically considered ideal for those who are trying to correct a magnesium deficiency.
Magnesium also plays roles in preventing migraine headaches, cardiovascular disease (including high blood pressure, heart attacks, and strokes), sudden cardiac death, and even reduces death from all causes.
This important mineral is required by more than 300 different enzymes in your body, which play important roles in the following biochemical processes, many of which are crucial for proper metabolic function:
Creation of ATP (adenosine triphosphate), the energy molecules of your body Proper formation of bones and teeth Relaxation of blood vessels
Action of your heart muscle Promotion of proper bowel function Regulation of blood sugar levels
Low Magnesium Levels Consistently Found in Those with Elevated Insulin
In just the past year, there have been several significant studies about magnesium role in keeping your metabolism running like a well oiled clock specifically in terms of insulin sensitivity, glucose regulation, and protection from type 2 diabetes.
Magnesium is my favorite of all the minerals.
Does that make me a nerd?
Let’s be honest, I was already there; I am a medical doctor, after all!
Magnesium’s a big deal because it affects EVERY cell in the body…
Your brain’s memory and learning abilities… your muscles’ capacity to contract… the sound sleep you get night… your heart’s regular beat — even your very DNA is made by the mineral!
It’s inextricably linked with calcium and has a relaxing, softening, sedating effect.
At the same time, it can be energizing, and is necessary for many energy-producing activities system-wide.
And, of course, the medical community “gets it.” Magnesium alone warrants:
- THREE scientific journals;
- A professional group (the International Magnesium Association); and
- TWO international symposia — one (the IMA World Magnesium Conference) devoted to the use of the metal alloy magnesium and the other (the International Magnesium Symposium) devoted to the nutritional aspects of magnesium.
Despite this, studies show between 56-68 percent of Americans don’t get enough magnesium!
Deficiencies are especially common in seniors, as our ability to absorb magnesium declines as we age — by as much as 30 percent for older folks.
What’s more, various Big Pharma drugs block magnesium, including diuretics, protein pump inhibitors (PPIs), and anticancer drugs called Epithelial Growth Factor Receptor Inhibitors (EGFR Inhibitors).
And some studies suggest that magnesium availability in our diet and water supply is about one-third of what it was only a generation ago.
This makes supplementation critical!
That’s what I wish to prove to you today beyond a reasonable doubt…
You’ll see how this vital mineral works in our bodies in a BIG way.
Then, I’ll show you exactly what you can do to make sure you’re GETTING ENOUGH!
Magnesium and your heart
Magnesium is often called “nature’s physiological calcium channel blocker” because it seems to regulate the intracellular flow of calcium ions…
As such, it is used for many processes in which pharmaceutical calcium channel blockers — the heart meds used to relax blood vessels and increase the supply of blood and oxygen to the muscle — could be used.
Most of the time, magnesium is necessary for a biochemical process (e.g. the synthesis of nucleic acids and proteins) and calcium inhibits them.
But at other times, calcium and magnesium work together to make it happen…
An example is the production of adenosine triphosphate (ATP) — aka how our bodies make our all-important energy!
In 1984, it was found that free calcium (measured in platelets) correlated with levels of blood pressure in both hypertensive and normal patients.
It was then shown that levels of magnesium in the tissues were inversely correlated with the same groups.
In addition, it appears that anti-hypertensive medications consistently increase intracellular magnesium. This appears to lead to the anti-hypertensive effect through a mixture of neurological and biochemical mechanisms.
A large meta-analysis, combining 10 different studies and encompassing over 180,000 participants, was done in 2016 that looked at dietary magnesium intake and hypertension.
The results showed a positive inverse correlation between magnesium in the diet and blood pressure; that is, the higher the magnesium intake, the lower the blood pressure.
The reasons for this were laid out in a 2018 article, stating that magnesium “balances the catecholamines in acute and chronic stress,” and may be associated with the development of insulin resistance, hyperglycemia, and changes in lipid metabolism “which enhance atherosclerotic changes and arterial stiffness.”
Magnesium also “helps to protect the elastic fibers from calcium deposition and maintains the elasticity of vessels.”
Also in 2018, a study looking at aspects of blood pressure regulation after taking magnesium supplements showed significant decrease in both systolic and diastolic blood pressures after magnesium supplementation of 300 mg daily for one month.
Diabetes
Type 2 diabetes and blood sugar — or insulin regulation in general — are highly dependent upon good magnesium nutrition!
Epidemiological studies across the world (most recently in Canada and Japan) showed that populations with higher magnesium intake had:
- Lower levels of type 2 diabetes
- Lower insulin resistance
- And lower instances of metabolic syndrome (the condition associated with high cholesterol, high blood pressure, high blood sugar, and an “apple” shape)
“Youth Enzyme” Uncovered By Scientists
Recently, scientists have uncovered an enzyme that’s like a dimmer switch for your age.
It controls both your cells and DNA…
Studies show men and women enjoy: More energy…Triglycerides improving 42%… Blood flow strengthening 88% — a clear sign of a younger heart…Memory improving by a staggering amount…
A study even showed participants melting 4 full inches off their waists…
Click here to find out what this enzyme is.
Alzheimer’s
Not only does magnesium seem to modify type 2 diabetes… it also seems to have a positive effect on avoiding Alzheimer’s (sometimes called “type 3 diabetes”).
It does this by activating the anti-aging gene Sirtuit 1, which in turn is thought to prevent age-related cell degeneration and toxin buildup.
The result is an improvement of everything from diabetes… to Alzheimer’s… to non-alcoholic fatty liver disease (NASH).
Magnesium activates the peripheral beta amyloid clearance pathway, removing this critical substance which has long been associated with the development of Alzheimer’s.
What’s more, magnesium supplementation has also been shown to affect the balance of High Density Lipoproteins (aka HDL, or the “good” cholesterol) and Low Density Lipoproteins (aka LDL, or the “bad” cholesterol), leading to a more favorable ratio that is impactful to your brain’s health.
Magnesium / SIRT 1 interactions actually help to regulate the length of telomeres, the critical ends of the chromosomes that are so important in extending life expectancy.
Finally, there are magnesium’s effects on lipopolysaccharides…
These are molecules that are toxins in the blood stream. They bind to lipoproteins, leading to atherosclerotic plaque formation, and therefore to deposits in degenerative brain diseases.
In addition, they trigger inflammatory reactions in the body which are damaging to internal organs.
But magnesium therapy can counter lipopolysaccharide activity — leading to a reduction of inflammation at the cellular level, less atherosclerosis, and less brain deposition of beta amyloid.
Cancer
Because of its association with Sirtuin 1 activity, magnesium has long been of interest in cancer research.
For example, many studies over the years have correlated DECREASED magnesium intake with INCREASED cancer susceptibility of all types:
- One recent (2018) study with almost 15,000 participants looked at serum magnesium and mortality from cancer, stroke, and heart disease. In all causes of death, and in the specific causes listed, a low serum magnesium was associated with a significantly higher death rate.
- In another recent study, magnesium intake was again related to lower total death rates. However, this study looked particularly at breast cancer, and found that magnesium intake ALONE may improve overall survival following breast cancer — particularly in those who took a high ratio of calcium to magnesium.
This is, of course, relevant to the common advice of doctors to beef up on calcium intake… but to ignore magnesium intake!
Magnesium has also been studied repeatedly for its prevention of chemotherapy side effects:
- One ongoing study is looking at the effect of magnesium in preventing cisplatin nephrotoxicity (toxicity of the kidney) in children. The authors allude to a growing body of data supporting the use of magnesium in this way, and the fact that magnesium seems to regulate the accumulation of platinum (the metal at the heart of cisplatin and similar chemotherapy agents) in the kidney.
- In another study (2011) IV calcium and magnesium were given simultaneously with oxaliplatin, a chemo agent to treat colon cancer, and they successfully reduced the crippling neuropathy side effect.
- In another study, patients receiving cisplatin were given both IV and oral magnesium, and the treated group resulted in less kidney toxicity. Not only that, but there appeared to be less dropping of the white blood counts (which can result in stopping the therapy) in the magnesium-treated group as well. The authors suggested that magnesium supplements should routinely be part of the treatment, and that IV magnesium should be given during treatments and oral supplementation between courses.
Bone health
Bone density is another body process that seems to relate intimately to magnesium availability and metabolism.
Several epidemiological studies have shown that magnesium intake is correlated with higher bone density. It does this by several different mechanisms…
One is a direct effect on bone cells to increase bone-building (osteoblastic) activity and decrease bone-degrading (osteoclastic) activity.
Another direct effect is to limit the size of hydroxyapatite crystals (the boney matrix) leading to improved bone stiffness.
Indirect effects include increasing parathyroid hormone (PTH) which increases vitamin D, thus providing for more calcium availability and bone formation.
Also, limiting inflammation and oxidative stress will limit the resorption of bone (that is, less destruction of bone by the body).
How to easily correct a magnesium deficiency
Something exciting has occurred on the supplementation front…
In the past, we’ve recommended certain magnesium supplements as being more absorbable — mostly magnesium bisglycinate, magnesium citrate, and magnesium gluconate.
However, all of these magnesium supplements were restricted by the fact that they caused diarrhea or otherwise interfered with digestion, limiting how much could be absorbed.
But recently, a new type of magnesium has come in the market, called “sucrosomial magnesium.”
Sucrosomes are made up from phospholipids (the same stuff that cell walls are made of) and esters (chemicals related to alcohol — the chemical kind, not the drinking kind!) combined with the sugar sucrose.
The resulting molecule carries magnesium and other minerals (this technology is not unique to magnesium) into the cells WITHOUT interacting with the digestive tract.
In other words, magnesium is delivered to the bloodstream without digestive side effects, and in full amounts.
This was demonstrated in a recent Italian study, both in the laboratory and with humans:
- In the lab using rats, sucrosomial magnesium absorbed easily through the intestinal wall.
- In humans, sucrosomial magnesium proved superior to magnesium oxide, magnesium bisglycinate, and magnesium citrate in levels measured in the body after oral administration.
We are hopeful that studies like this will usher in a new ability to treat our patients with magnesium.
Currently, we’ve needed to use a lot of intravenous magnesium — and even subcutaneous shots of magnesium — since too much oral magnesium invariably leads to diarrhea and cramping (think of Milk of Magnesia.)
Many illnesses stand to be squashed by our increasing ability to more easily deliver magnesium to our patients orally!