The wonders of magnesium are so great that when we have enough magnesium we feel nothing, however, when a deficiency exists, the horrors of symptoms arise. Magnesium is not a mineral readily available to measure with clear interpretive results –magnesium is essential to biological physiology so that balances are gained through various means of give and take. Blood, tissue, muscles and bones all require magnesium, with the largest amounts found in the bones –when a deficiency occurs, the response is to find and use magnesium from the above stores.
Magnesium is implicated in the kreb’s cycle and even more so when bound with the amino acid of citric acid creating supplemental magnesium citrate. The various forms available for purchase each carry different pros and cons. Bound with amino acid glycine, magnesium is more easily and readily absorbed –and glycine plays a role in neuro-muscular functions. This form may be helpful to those who feel uptight and tend to act in repetitive and compulsive manners. Magnesium sulfate dissolves most easily in water and thus as the colon seeks to absorb water also absorbs the magnesium creating a laxative effect. Magnesium oxide is a larger molecule and thus the supplements available on the market will deliver a larger amount of magnesium in the oxide form (sometime 100 mg more) than other form, however, the digestion is more difficult and I often recommend using anti-oxidant supplement alongside if this form is preferred.
The role of magnesium with calcium is a dance. As one contracts (calcium), the other relaxes. This is the basic rhythm of our heart beat. Muscle cramps, spasms and tension induced migraines can be relieved with the supplemental use of magnesium. Magnesium is the natural solution to that of calcium channel blockers used for monitoring high blood pressure levels.
Sleep, bowel movement ease and regularity, cramps, muscle tension, mood swings, and so much more can be helped with magnesium. Food sources are crucial to focus on: lots of dark leafy greens. The magnesium acts in plants the same way iron acts in our blood, binding and carrying oxygen. Chlorophyll is an excellent source of magnesium. Most often, I recommend 300mg in the evening and 150mg in the morning to many of my clients.
Binding of minerals from different acids such as phytic acid and oxalates can decrease absorption but I’ll save this information for the next write up.
Thanks to Michael Glazerman for the great title!