Health Benefits of Magnesium

January 30, 2016

Magnesium may help with the following health conditions:

  • Muscular problems such as cramps, fibromyalgia and aches and pains, which may sometimes be linked to magnesium deficiency

  • Eclampsia & Preeclampsia

  • Arrhythmia

  • Migraines and headaches, including tension as well as cluster headaches

  • Period pain and symptoms of premenstrual syndrome, including mood swings, fluid retention, premenstrual migraines.

  • Stress, irritability, insomnia and anxiety

  • Fatigue

  • Dyspepsia

  • Constipation

  • Asthma

Magnesium deficiency

Symptoms of magnesium deficiency include muscle cramps, fatigue, poor concentration, memory problems, anxiety and mood changes.

Aside from not getting enough magnesium in your diet, factors that can have a negative impact on your magnesium levels include:

  • Stress (especially when prolonged or severe)

  • Inadequate sleep

  • Profuse perspiration

  • Excessive consumption of caffeine, salt, soft drinks or alcohol

  • Having heavy menstrual periods

  • Eating a diet that contains large quantities of processed and refined foods

  • The use of some multiple pharmaceutical medications

  • Gastro-intestinal disorders such as short-term diarrhoea or vomiting, and conditions that affect your absorption of nutrients’

  • Getting older

Dietary sources of magnesium

Magnesium-rich foods include dark green leafy vegetables, legumes, nuts, seeds, whole grains, soybeans and cocoa. A significant amount of magnesium may be lost from foods during processing, refining and cooking, so in order to maximise your magnesium intake, it’s best to avoid refined and processed foods.

 

How much magnesium do I need?

Oral magnesium supplementation is safe in adults when used in dosages below the upper intake level of 350 mg per day (elemental magnesium). However, higher dosages have been studied and may be used for specific health problems. Magnesium is safe in children when used in dosages below the tolerable upper intake level of 65 mg per day for children one to three years of age, 110 mg per day for children four to eight years of age, and 350 mg per day for children older than eight years.

 

 

Oral Magnesium Replacement vs IV Magnesium Replacement

 

 

The effectiveness of oral replacement depends on the type of magnesium and the individual ability to absorb. For example, magnesium oxide is very poorly absorbed. Magnesium citrate is a more easily absorbed. Magnesium Bisglycinate is thought to be the best absorbed magnesium. People with poor ability to absorb nutrients from their intestines will absorb far less magnesium and are required to take it for far longer and potentially continuously. For those people intravenous replacement provides a far and much quicker effective way of increasing their magnesium. For example, the optimal amount of magnesium that is present in a human body is around 1000mmol, 50% of it in bones. Typically, a tablet of magnesium contains around 1mmol and absorption is again less than that. Theoretically to replace 50% of the total magnesium required would therefore take around 2 years of supplementation taking it twice a day.

 

Here at Gore Street Medical we offer Magnesium Infusions and highest quality Magnesium supplements for sale.

 

Book in with Dr Reinhard Hemm or Dr Greg Schwarz to see which supplements are right for you.

 

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2 Gore St, South Hobart TAS 7004, Australia