The Miracle that is Magnesium

As an osteopath, we see people everyday suffering from muscular tightness, muscle spasms and cramping, headaches and migraines. Many of these presentations can be for a wide variety of reasons, however one thing we always suggest is magnesium. Whether that be in oral or topical form. Magnesium deficiency is extremely common and many people do not understand its use or importance within our bodies.

What is Magnesium and what does it do?

Magnesium is an extremely important mineral found within the body. Magnesium is needed for:

  • Maintaining healthy energy levels helping to fight off fatigue
  • Promoting normal muscle and nerve function aiding to avoid cramping
  • Bone development
  • Maintaining heart health
  • Maintaining Health blood sugar and blood pressure levels
  • Preventing PMS and mood disorders

A daily magnesium supply of between 400-800 mg from a combination of food and supplements is an optimal range for adults. However many of us do not consume enough magnesium rich foods so a supplement can be beneficial to maintain healthy magnesium levels.

Sources of Magnesium and Causes of Magnesium deficiency

Magnesium is commonly found in plant and animal foods, such as leafy green vegetables, seed, nuts, and whole grains.
Diets that are lacking in necessary nutrients and do not follow the healthy food and living diets can lead to a deficiency in magnesium. Other causes of Magnesium deficiency include: consuming too much over-processed or fast foods, increased physical and mental stress, some medical conditions like Crohn’s and diabetes, medication usage and alcohol use.

The Benefits of Magnesium

The benefits of taking a Magnesium supplement includes:

  • Improved and increased energy production
  • Migraine headache management
  • Assistance in the maintaining normal blood pressure and sugar levels in healthy individuals
  • Improved digestion
  • Decreasing frequency of muscular spasms and cramping
  • Decrease inflammation
  • Improved bone mineral density
  • Improved sleep
  • Improving cramps and pain associated with menstruation
  • Assisting in a Healthy pregnancy

We recommend taking a magnesium supplement for people who may be lacking this important mineral in their diet to assist in their condition management. You can’t get too much magnesium from your food, but it is important not to take more than the recommended dose of a magnesium supplement. Having too much magnesium from a supplement can cause diarrhoea, nausea, and stomach cramps. It is important to always check with your GP or pharmacist before taking any supplements of medication.

 

REFERENCES

Al-Ghamdi, S. M., Cameron, E. C., & Sutton, R. A. (1994). Magnesium deficiency: pathophysiologic and clinical overview. American Journal of Kidney Diseases, 24(5), 737-752.

Garrison, S. R., Korownyk, C. S., Kolber, M. R., Allan, G. M., Musini, V. M., Sekhon, R. K., & Dugré, N. (2020). Magnesium for skeletal muscle cramps. Cochrane Database of Systematic Reviews, (9).

Mauskop, A & Varughese, J. 2012, ‘Why all migraine patients should be treated with magnesium’, Journal of Neural Transmission, May;119(5):575-9

Rude, R. K., Singer, F. R., & Gruber, H. E. (2009). Skeletal and hormonal effects of magnesium deficiency. Journal of the American College of Nutrition, 28(2), 131-141.

The Office of Dietary Supplements: National Institutes of Health, 2013. Dietary Supplement Fact Sheet, viewed 7 November 2013, <http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/>.

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