Magnesium+(Mg)

Magnesium is an essential regulator of the body's metabolism, mainly that of nerve cells. The body contains ~20-30 grams of magnesium. 50% of it is found in bones. It is primarily an intracellular cation. It's metabolism is closely related to that of calcium and phosphorus in the bones. As for it's presence in blood it is closely related to iron

=Role of Magnesium= -contributes to the metabolism of carbohydrates, lipids and proteins (which can be assimilated by all the cells of the body) -Plays a defensive role: stimulates the destruction of microbes by the white cells (phagocytosis) -An antianaphalactic, anti-allergenic, anti-inflammatory, anti-stress -Helps and maintains all systems in the body. -Helps build the skeleton -Regulates the fibrous substance of nerves -Helps calcium fix itself -Cofactor in many enzyme reactions -Regulates the duplication of nucleic acids (which make up the chromosomes) Magnesium salts have a purgative and laxative action, and fight heartburn effectively

=Pro-Compounds= B6, C, D, calcium and phosphorus

=Anti-Compounds= None

=Daily Requirements=
 * 1-3 years || 80mg./day ||
 * 3-8 years || 130mg./day ||
 * 9-13 years || 240mg./day ||
 * 14-18 years (male) || 410mg./day ||
 * 14-18 years (female) || 360mg./day ||
 * 19-30 years (male) || 400mg./day ||
 * 19-30 years (female) || 310mg./day ||
 * 31+ years (male) || 420mg./day ||
 * 31+ years (female) || 320mg./day ||
 * During Pregnancy || 400mg./day(under 18 years); 350mg./day (19-30 years); 360mg./day (31+ years) ||
 * During Breastfeeding || 360mg./day (under 18 years); 310mg./day (19-30 years); 320mg./day (31+ years) ||

The action of magnesium is combined with those of many minerals, trace elements and vitamins which are essential to the numerous mechanisms of the body.

NOTICE: According to one study the body does not store magnesium in the body and should thus be taken daily.

=Deficiency= -Confusion -Disorientation -Nervousness -Easily Angered -Impulsiveness -Shuddering

3 types: congenital inability to metabolize magnesium, insufficient intake, malabsorption and renal losses

The elimination increases under the effects of stress, certain medication treatments and intense physical activity. Cold weather can increase the need for magnesium, and heat causes its loss through perspiration.

=Excess= -Diarrhea -Intestinal Irritation

=Sources=


 * FOOD || SERVING || MAGNESIUM ||
 * Soy Beans, dry roasted || 250ml. (1 cup) || 414mg. ||
 * Baker's Chocolate, semi-sweet or semi-bitter || 125ml. (1/2 cup) || 103-228mg. ||
 * Black or White Beans, Lima Beans, cooked || 250ml. (1 cup) || 127-191mg. ||
 * Brazil Nuts, dried || 60ml. (1/4 cup) || 133mg. ||
 * Breakfast Cereals, 100% bran || 30g. || 111mg. ||
 * Almonds, oil or dry roasted || 60ml. (1/4 cup) || 99-109mg. ||
 * Atlantic Halibut, baked || 100g. (3oz.) || 107mg. ||
 * Cashews, dry or oil roasted || 60ml. (1/4 cup) || 90mg. ||
 * Pine Nuts, dried || 60ml. (1/4 cup) || 86mg. ||
 * Atlantic Pollock, grilled in the oven || 100g. (3oz.) || 86mg. ||
 * Mixed Nuts including Peanuts, roasted || 60ml. (1/4 cup) || 85mg. ||
 * Spinach, boiled || 125ml. (1/2 cup) || 83mg. ||
 * Artichokes, boiled || 1 moyen (125g.) || 72mg. ||
 * Tuna, baked || 100g. (3oz.) || 64-69mg. ||
 * Soy drink, enriched || 250ml. (1 cup) || 65mg. ||
 * Wheat Germ, raw || 30g. (1oz.) || 64mg. ||
 * Potato w/ Skin, baked || 1 medium || 55mg. ||
 * Beet Leaves, boiled || 125ml. (1/2 cup) || 52mg. ||
 * Haddock, baked || 100g. (3oz.) || 50mg. ||
 * Gumbo (okra), baked || 125ml. (1/2 cup) || 30-47mg. ||

=Therapeutic Indications= -Trembling, muscular weakness -Tetany, Ataxia, hyperreflexia -Psychological Disorders -Heartbeat disorders -Digestive disorders -Eye Troubles, osteo-articular pains -Alcoholism -Depression -High Cholesterol -Kidney Stones -Fibromyalgia -Sensitivity to Sounds -Prostate Problems -Stomach Acidity -Obesity -Adequate intake is thought to help prevent non-insulin dependant diabetes (Type 2) -Seems to be efficient for premenstrual syndrome, especially abdominal cramps, and is thought to reinforce bone density in menopausal women thereby preventing osteoporosis.

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Medical Nutrition: • 2nd most abundant cation (K+ is 1st) • found in bone –60%, muscle 25% with the rest in soft tissues and fluids • Primarily found in mitochondria in muscle • Intake has gone down in the US- thus heart disease increased in areas that have low Mg++ • Measured in WBCs and RBCs

Metabolism:
• As Ca++ goes up. Mg++ absorption goes down • Used in HCl production • Increases Ca++ absorption when present, • Thus high intakes of Ca++, as well as Protein, VitD and ETOH increases Mg++ needs • VitD, and HCL needed for absorption and utilization in tissue (lactose helps too) • Inc. fiber intake decreases Mg ++ absorption • Absorption varies 24%-85%, mostly in the jejunum, some also in the ileum and LI • Mg++ is essential for ATP production via Krebs cycle • Glycolysis, adenyl cyclase and normal nerve impulses use Mg++

Function:
Increases Ca++ absorption, increasing bone quality – trabecular integrity not density decreasing brittleness. (Finland and Netherlands high Ca++/ Mg++ ratio 4:1 has the highest osteoporosis rates (VitD too?)) Necessary for 300 enzyme reactions – ATP pump, Glycolysis, FA oxidation, membrane stability CV< BS, Hormones, immune system Heart contractility relies on Mg++ (20x concentration in heart than blood). When low coronary spasms are increased. – Heart disease is less in Mg++ rich areas – Mg++ reverses MI damage with ionic changes to Ca++- natural Ca++ channel blocker – Mg++ helps K+ absorption reducing arrhythmias – Decreases coagulation as Ca++ channel blocker – Increases cardiac output – Reduces BP • Relaxes sm. muscles – bronchi, uterus, heart, intestines (constipation) • Cofactor in delta-6-desaturase (PGE1/3) • With B6 is essential for making serotonin • Opens IRS and reduces high blood sugar 25-50% • Helps control PTH and VitD, normalizing Ca++ mobilization • Intake: men: 329 mg/d women: 207mg/d Paleolithic: 600-800/d

Treatment
• Constipation 400-800mg (citrate) • M. cramps 1gmIM 2x/wk for 2-3 weeks -including esophageal spasms/ torticollis, • CFIDS/FMS) can do IV (50-75%) • MI/Angina/Stroke/HBP/ arrhythmia/Mitral valve prolapse • Asthma 400mg/d x3wk • Kidney stones (↓90%, with water and B6 – cut out sugar and soda) • Dysmenorrhea/ PMS/ Sugar & chocolate cravings • GI spasm/cramps –id cause – allergy/infection • DM- retinopathy, IRS, cravings, decreases blood vessel damage d/t glycosylation • Nighttime cramps/ restless legs – VitD/E/ Ca++/ Salvia formula/ BS? • Sickle cell disease 540mg x 6mo reduced pain 85% (not controlled study) • Decrease with NE/Epi/Cortisol –excretion in urine (will decrease inflammatory toxic effects of catecholamines) • Will increase HDLs and Lipoprotein A, normalizing blood lipids and TG • PG women – will decrease still births and pre-eclampsia incidence (Lowers BP) • Increase trabecular strength of bone, increasing resistance to fracture and femoral neck density 500-575 mg (uncontrolled studies) • HA –migraines/ cluster headaches –360mg aspartate/ glycinate • Altitude sickness decreases fatigue and muscle aches 900- 1200mg • Toxicity increases Mg++ excretion, decreasing cytochrome P450 NADPH -> detoxification, Lead toxicity, ETOH w/d • COPD reduced bronchospasm • Urination – incontinence 300-600mg/d x 2-4 wk • Restless leg syndrome

Interactions:
– Thiazide diuretics- increase urinary excretion of K+ and Mg++, K+ sparing diuretics also spare Mg++. – Ca competes – Other meds causing Mg++ def: antibiotics, chemo drugs, Cyclosporin, cortisone, Asthma meds, ETOH, Laxatives, Digoxin, – Synergy with B6 – K stones and serotonin pathway – ASA increases Mg++ retention – Slow release Mg++? Helps absorption – Acupuncture and Astragalus increase Mg++ intracellularly increasing Mt fx • Toxicity: Oral: diarrhea • IV dizziness low BP • IM painful lumps can form