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Magnesium - The Dangers of not enough & too much Magnesium

Magnesium - The Dangers of not enough & too much Magnesium

Update: 2021-06-01
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If you think you might have a magnesium deficiency talk to your doctor about having an RBC blood test to determine if you should, or should not go on a magnesium supplement. Without this simple blood test you are shooting in the dark. The last thing you want is to have too much magnesium in your system which can have adverse health effects.

 Past studies have shown magnesium combats everything from heart health to osteoporosis, stroke, memory loss, and depression.

But the latest research adds yet another benefit to magnesium’s greatest hits list — diabetes. A new analysis of studies published in the Journal of Human Nutrition & Food Science reveals dietary magnesium intake combats diabetes and related conditions, such as metabolic syndrome, obesity, high blood pressure, and cholesterol.

The standard American diet fails to meet the U.S. Food and Drug Administration’s recommended daily allowance of magnesium – of 400-420 milligrams per day for men; 310-320 for women — federal government studies show.

Dr. Dean believes health officials and the mainstream medical establishment need to do more to raise public awareness of magnesium’s many benefits.

“100 years ago we were getting 500 milligrams in our daily diet. Today we are lucky to get 200 milligrams, which is about half the very low RDA,” she said. “Most people think that their doctors would have warned them about this problem. But doctors are as ignorant as the public.”

The landmark analysis found that NHANES study participants who meet the recommended daily magnesium intake are far less likely to be overweight or obese, have diabetes, metabolic syndrome, elevated blood pressure, or high cholesterol, compared to those who don’t meet the minimum standard.

"Our analysis found that dietary intake of magnesium from foods or from food plus supplements was associated with improvements in many diabetes-related health outcomes,” says lead researcher Yanni Papanikolaou, with Nutrition Research at Nutritional Strategies Inc.My comment - If you think you might have a magnesium deficiency talk to your doctor about having an RBC blood test to determine if you should, or should not go on a magnesium supplement. Without this simple blood test, you are shooting in the dark. The last thing you want is to have too much magnesium in your system which can have adverse health effects. 

“These results further demonstrate the importance of meeting magnesium intake recommendations and illustrate the usefulness of dietary magnesium supplementation when these recommendations cannot be met with diet alone."
Magnesium assists in more than 300 metabolic reactions, helping support bone health, as well as nerve and muscle function, the researchers noted. It also helps convert food to cellular energy.

Sources of dietary magnesium include fruits, green leafy vegetables, whole grains, nuts, and dairy products.

Magnesium is found in the body’s muscles, bones, blood, and tissues. It’s involved in regulating everything from blood pressure to heart activity, energy production, nervous system function, metabolism, cell growth, bone density, fat and protein synthesis, muscle strength and metabolism.

It can be taken as a supplement, but is also present in a range of healthy foods, including spinach, fish, yogurt, wheat germ, brown rice, beans, tofu, soybeans and a variety of nuts.

Experts say commercial agricultural processes have depleted the levels of the mineral in soil and in a variety of crops over the past 60 years.

The best way to determine if you have a deficiency is to consider the symptoms that Dr. Dean says can “give you a clue.” Among them: muscle cramps, twitching, heart palpitations, migraines, insomnia, angina, irregular heartbeat, asthma, anxiety, gastrointestinal problems, fatigue, poor concentration, depression, and numbness of hands or feet.

 

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Magnesium - The Dangers of not enough & too much Magnesium

Magnesium - The Dangers of not enough & too much Magnesium

Mark Burright