Do I need extra Magnesium?
As a nutritional medicine practitioner magnesium is one of my most prescribed supplements. This is because it is involved in numerous body processes and can help problems in several different tissue types and body systems.
Magnesium is essential
Magnesium is classified as an essential major mineral. About half of body magnesium is stored in bones, the rest in tissue especially muscles. Like all nutrients, there is an optimum range for magnesium levels. A diet rich in green vegetables, nuts and seeds will potentially provide the magnesium we need. However, it is prudent to take a good magnesium supplement to ensure magnesium stays at optimum levels.
Uses of Magnesium
There are some health problems that respond to higher levels of magnesium. I generally include extra supplemental magnesium for muscle cramps, muscle weakness, restless legs, arrhythmia’s especially atrial fibrillation, hypertension, nerve problems, energy issues, anxiety and sleeping problems.
The reason that extra magnesium is so effective is that it is responsible for numerous body processes. Higher doses of magnesium can dilate blood vessels making it excellent for hypertension and circulatory issues. Magnesium is often used in medicine for atrial fibrillation. Taking it as a dietary supplement can help support normal heart rhythm. It does this by helping correct the heart’s electrical signals.
The best forms of Magnesium
Magnesium supplements use many different forms of magnesium from low grade magnesium oxide to high grade chelated forms. I use two chelated forms plus magnesium citrate. These rapid absorption forms are well tolerated and get fast results.
The effects of Magnesium are dose dependent and can vary a lot from person to person. The upper limit is when Magnesium causes temporary diarrhoea. Some people have more sensitive digestive systems than others.
Ouch!
The most common reason to supplement with magnesium is for muscle cramps, especially at night. Before I supplemented with magnesium I remember getting cramps in my legs and having to get up and jump around the bedroom to unlock seized muscles.
A high-grade magnesium supplement taken before bed will usually eliminate these problems. This means that the magnesium is at maximum benefit during the first part of the night to help relax muscles and nerves. It can also help with restless or jumpy legs though you will need to experiment and add a good multi.
I also advise a good multi-mineral as low calcium and potassium can also contribute to cramp. Additionally, medications like diuretics can reduce levels of these important minerals.
Heart Rhythm
While I use it most commonly for cramp magnesium also has real value for cardiovascular function. Because it helps regulate electrical impulses it is excellent to support normal heart rhythm especially for those with AF. I have seen those with mild arrhythmia return to completely normal using targeted magnesium plus appropriate dietary changes.
It can also be very helpful when part of a nutrition programme for hypertension. Magnesium helps dilate blood vessels thus reducing blood pressure.
While magnesium is important in hypertension other natural compounds especially antioxidants and Co enzyme Q10 are just as important. The goal with hypertension is to relax smooth muscle that lines blood vessels. This helps to dilate blood vessels to improve blood flow and reduce blood pressure.
We also want to help improve the structure of the proteins, especially collagen and elastin, which comprise much of blood vessels. It is here where antioxidants such as grape seed extract, bioflavonoids and vitamin C are effective at helping collagen formation and repair. Beetroot juice is a proven way to lower blood pressure. Foods high in nitrates dilate blood vessels and are great for general circulation.
For hypertension I like to combine supplemental magnesium, beetroot juice and a multi mineral/vitamin complex. This combined with sodium control and exercise can produce real benefits.
Experimentation is important
Magnesium is one supplement that requires experimentation. Unfortunately many magnesium supplements are 1 a day products making dose experimentation almost impossible. In my experience the dosage of magnesium needed differs a lot. Additionally, many supplements use low grade oxide which is harsh on the digestive tract.
The only real downside of magnesium supplements is they can cause diarrhoea. However this laxative effect can be helpful for those that tend towards constipation.