Magnesium is the eighth most abundant element in the Earth’s crust where it is formed as minerals such as magnesite and dolomite.
Magnesium is not given the importance of calcium, when it is just as, if not more, important to bone health- Kathryn Borg
In the human body it is stored in the bone. In fact, 67 per cent of total body stores are in the bone; a third of this on the surface of the bone, where it acts as a reservoir to maintain the correct extracellular magnesium concentration.
The remaining two-thirds are incorporated into bone tissue. In addition, 31 per cent is inside cells, especially skeletal muscle, liver, heart and kidneys. Only one to two per cent resides in extracellular space.
Magnesium is essential in the diet in order to be synthesised in the body, so if it is not absorbed, supplementation may be necessary.
At a recent workshop to discuss the importance of magnesium in the body, it was discussed how this mineral is not given the importance of calcium, when it is just as, if not more, important to bone health.
Along with vitamin C, magnesium is also reduced when stress is high. Additionally, in those suffering from Crones disease, or people diagnosed as coeliacs, absorption tends to be poor. Along with long-term stress, those suffering from exhaustion could also have depleted magnesium in their bodies.
The loss of magnesium happens during food processing. For example, brown rice when refined to white rice, has an 83 per cent loss of magnesium, and wholewheat flour has an 82 per cent loss when refined to white flour.
Foods that boast a highmagnesium level include Brazil nuts, flaxseeds, broad beans, soy flour and sun-dried tomatoes, which have a good level but are not the highest. An excellent website to check nutrients in food is www.nutritiondata.com.
Some of the other factors that could affect the magnesium status of the body are digestive problems, age and even genetics. Definitely, excess alcohol, salt, caffeine and tannins will have an effect, as well as excess phosphate. This can be absorbed through fizzy drinks where phosphates are increased.
Some of the signs and symptoms relating to a magnesium deficiency could be fatigue, insomnia, mild depression, constipation, seizures, asthma, blood glucose abnormalities, PMS, muscle cramps, general muscle weakness (Jones, 2005, EGVM, 2003, Moe, 2008, Nat. Med. D’base).
There have been numerous studies carried out to establish the effects of a magnesium deficit related to various health conditions. The results have also shown a huge link to dietary deficiencies, especially in the current lifestyle of processed foods, lack of exercise and lack of green vegetables in the diet.
There has been a recent increase in studies evaluating the potential links between magnesium insufficiency and the development of various chronic conditions. In addition, the studies have looked at the therapeutic potential of intervening with magnesium supplementation (Thomas, 2007). It has been revealed that magnesium could be more important for bone health than calcium and certainly for other chronic illnesses such as asthma.
There is a growing interest in the role of magnesium in long-term chronic, inflammatory, airway conditions – mainly due to the association of low dietary magnesium with increased airways responsiveness in studies. Also, the red cell magnesium has been found to be lower in asthmatics than in healthy controls.
Other studies have found success with a switch to a magnesium-rich diet relating to osteoporosis. A study with 19 subjects undergoing HRT saw a significant increase in bone mineral density over a year, when compared to a control group (Abraham & Grewal, 1990).
Other studies have looked at the effect of magnesium reducing the causes of migraine. It appears to regulate migraine-related receptors. The cause of migraine can be multi-factorial. However, studies have shown that sufferers have reduced magnesium levels when compared to healthy control groups. Supplementation has reduced the severity and frequency of migraine sufferers in some studies.
The workshop went on to discuss many other conditions which have been helped by increasing magnesium in the diet or by supplementing. The conclusion was that a healthy magnesium level in the body is crucial for a huge amount of biological processes.
There is a widespread chronic magnesium deficit. Importantly, the chronic issues all relate to the central features of the ageing process and could also help solve early ageing.
kathryn@maltanet.net