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The Story of Magnesium - Autoimmune · The Story of Magnesium Fast facts • Magnesium, is an...
Transcript of The Story of Magnesium - Autoimmune · The Story of Magnesium Fast facts • Magnesium, is an...
The Story of Magnesium
Fast facts
• Magnesium,isanabundantmineral inthebody
• Magnesiumisacofactorinmorethan300 enzymesystemsthatregulatediverse biochemicalreactionsinthebody,including proteinsynthesis,muscleandnerve function,bloodglucosecontrol,andblood pressureregulation.
• Magnesiumisrequiredforenergy production,oxidativephosphorylation, andglycolysis.
• Assessingmagnesiumstatusisdifficult becausemostmagnesiumisinsidecells orinbone.Themostcommonlyusedand readilyavailablemethodforassessing magnesiumstatusismeasurementofserum magnesiumconcentration,eventhough serumlevelshavelittlecorrelationwithtotal bodymagnesiumlevelsorconcentrations inspecifictissues.
Hypomagnesia (Magnesium deficiency)
Symptomaticmagnesiumdeficiencyduetolowdietaryintakeinotherwise-healthypeopleisuncommonbecausethekidneyslimiturinaryexcretionofthismineral.Earlysignsofmagnesiumdeficiencyinclude:
• Lossofappetite
• Nausea
• Vomiting
• Fatigue
• Weakness.
Asmagnesiumdeficiencyworsens,numbness,tingling,musclecontractionsandcramps,seizures,personalitychanges,abnormalheartrhythms,andcoronaryspasmscanoccurSeveremagnesiumdeficiencycanresultinhypocalcemiaorhypokalemia(lowserumcalciumorpotassiumlevels,respectively)becausemineralhomeostasisisdisrupted.
Groups at Risk of Magnesium inadequacy
Thefollowinggroupsaremorelikelytobeatriskofmagnesiuminadequacybecausetheytypicallyconsumeinsufficientamountsduetomedicalconditionsormedicationsthateitherreducemagnesiumabsorptionfromthegut,orincreaselossesfromthebody.
• Peoplewithgastrointestinaldiseases.
• Type2diabetes.
• Alcoholdependence
• Metabolicsyndrome
• Olderadults
Magnesiumcanhelptomanagesymptomsandconditionssuchasmigraineheadaches,asthma,osteoporosis,hypertension,restlesslegsyndromeandpremenstrualtension.
Metabolicsyndromeisaclusterofconditions—increasedbloodpressure,ahighbloodsugarlevel,excessbodyfataroundthewaistandabnormalcholesterollevelsoccuringtogether,increasingyourriskofheartdisease,strokeanddiabetes.
Hypermagnesia (Magnesium toxicity)
Severetoxicitycancausemuscleweaknessanddifficultybreathing.Changesinmentalstatusmightalsooccur,includingconfusionandlethargy.Elevatedmagnesiumlevelscanthrowoffthebalanceofothermineralsinthebody,especiallycalcium,whichcancauseadditionalsymptoms.
ItisimportanttotalktoyourDrbeforetakingsupplementsespeciallyifyouareon:prescriptionmedication;havekidneydisease;heartdisease;arepregnantorbreastfeeding;orhaveallergies.
Magnesium rich foods
Itisalwayspreferabletogetsufficientnutrientsfromfoodratherthansupplements,asapproximately30%to40%ofthedietarymagnesiumconsumedistypicallyabsorbedbythebody.However,ifyouhaveahighfatdiet,yourcapacitytoabsorbmagnesiumfromyourfoodwillbereduced.Magnesiumrichfoodsinclude:
• Leafygreenvegetables suchasspinach
• Nutsandseeds;pumpkinseeds, sesameseeds,brazilnuts, cashews,pinenuts,peanuts, pecans,andwalnuts
• Fish;Mackeral,sardines,salmon
• Beansandlentils;soybeans, whitebeans,frenchbeans, black-eyedpeas,kidneybeans, chickpeas,lentilsandpintobeans
• Grains;brownrice,quinoa,bulgur, wheatgerm,buckwheat,millet, wholewheatpasta,barley andoats
• Driedfruit;figs,prunes,apricots, datesandraisions
• Others;avocados,bananas,dark chocolate,seaweedandtofu
JudithKnapp,ClinicalTrialNurseARRCInformationprovidedwithinthisarticlerefers
toinformationprovidedon
https://ods.od.nih.gov/factsheets