What is magnesium & why do we need it?!
Magnesium is an essential mineral. It is required for 800 enzymatic reactions in the body. It’s needed to form ATP, to activate ATP, to activate vitamin D, to make DNA, RNA, and protein and to help prevent DNA breakdown. It’s also needed for healthy blood pressure, heart rhythm, heart pumping function, kidney function and more.
What are some symptoms of magnesium deficiency?
- Muscle cramps/spasms
- Photosensitivity
- Muscle twitching
- Ringing in the ear
- Hearing loss
- Headaches
- Heavy menstrual cramps
- Poor mood
- Anxiety
- Elevated blood pressure
- Atrial fibrillation and other arrhythmias
- Mitral valve prolapse
- Heart failure
- Heart disease
- Coronary artery calcification
- Exercise intolerance
How much magnesium do we need?
Adult men need around 400-420 mg of magnesium, and adult women need anywhere from 310-360 mg of magnesium per day. A more optimal range of magnesium is more around 500 mg for men and 400 mg for women per day.
Why do we need magnesium?
On average, vegetables have lost 25-35% of their magnesium content, meat has lost 10-20%, and dairy has lost 40-70% compared to just 50-100 years ago. Additionally, numerous factors increase the need for magnesium, such as elevated blood glucose, elevated insulin levels, insulin resistance, metabolic acidosis, a diet high in refined carbs/sugar, high fiber/high fat bind magnesium and reduce its bioavailability, aging and low stomach acid, proton pump inhibitors, antacids and over the counter acid-suppressing medications like ranitidine and famotidine.
What is the best magnesium supplement?
Magnesium glycinate and malate have the best bioavailability. Magnesium malate has the greatest uptake into muscle whereas glycinate has better overall bioavailability.
Research Credit: Dr J Denicolantonio
