Did you know that Magnesium is a co-factor for approximately 300 different enzyme
systems in the body? In today's video, we will delve into the world of magnesium,
exploring its significance in our bodies, and shedding light on important aspects such as
magnesium deficiency, food sources, symptoms of low magnesium uses, including sleep and anxiety,
and side effects or adverse reactions that can come from supplementation.
Get ready to enhance your understanding of magnesium and its overall impact on the body.
Magnesium is an essential mineral that plays a vital role in our bodies. As I mentioned,
magnesium is a co-factor in more than 300 different enzyme systems
that regulate diverse biochemical reactions in the body. For example,
it contributes to the formation and maintenance of healthy bones. It helps regulate blood pressure,
supports muscle and nerve function, and assists in energy metabolism.
Additionally, magnesium is involved in DNA synthesis and repair as well as protein synthesis.
But what foods are rich in magnesium? Despite its importance, dietary surveys consistently
show that many people consume less than the recommended amounts of magnesium. Yet diets
rich in magnesium have been found to be associated with important benefits, including a significantly
reduced risk of diabetes, potentially due to the vital role magnesium plays in glucose metabolism.
We do know that magnesium can be found abundantly in a wide range of plant and animal based foods,
as well as some beverages. Excellent sources of magnesium include green leafy vegetables
like spinach, legumes, nuts, seeds, and whole grains. It's worth noting
that foods high in dietary fiber generally provide a very good amount of magnesium.
However, it's important to be aware that certain food processing methods,
such as the refining of grains, for example, can significantly reduce magnesium content. In
order to further supple supplement magnesium intake, some breakfast cereals and fortified
foods have magnesium added. In addition to food sources, tap mineral and bottled waters can also
contribute to magnesium intake, although the amount varies depending on the source
and the brand, ranging from one milligram per liter to over 120 milligrams per liter.
In general, approximately 30 to 40% of the dietary magnesium consumed is typically absorbed by the
body, but there are certain groups of people who are more at risk for a magnesium deficiency.
The body has a very efficient system for regulating magnesium levels through the
kidneys. The kidneys regulate and minimize the excretion of magnesium, and because of
this symptomatic magnesium deficiency caused by insufficient dietary intake is rare in
otherwise healthy individuals. There are, however certain groups of people who are more susceptible.
This includes, individuals with gastrointestinal disorders like Crohn's disease or celiac disease
who may have impaired magnesium absorption due to chronic diarrhea and or fat malabsorption.
People who consume a diet rich in prossed foods or low in whole grains, nuts,
and leafy green vegetables may also be at risk for magnesium deficiency.
Those who are diabetic may experience magnesium deficits and increase urinary
magnesium excretion can occur in people with insulin resistance and or type two diabetes.
Additionally, excessive alcohol intake, prolonged stress and certain medications,
which you'll be discussing in just a few moments, can also deplete magnesium levels.
Older adults are also at a greater risk for deficiency for a couple of reasons.
One is due to generally lower dietary intake. In addition, as we age, magnesium absorption from
the gut decreases and renal magnesium excretion increases. Older adults are also more likely
to have chronic disease and thus are more likely to take medications that alter magnesium status.
This can further increase the risk of magnesium depletion.
So what are the signs and symptoms of magnesium deficiency? Early signs of magnesium deficiency
can sometimes mimic other conditions or disease states. Symptoms including loss of appetite,
nausea, fatigue, muscle weakness, and irritability may initially be dismissed.
However, as deficiency progresses and becomes more severe, individuals may experience muscle cramps,
numbness or tingling, abnormal heart rhythms, seizures, and even personality changes. However,
it's important to note that these symptoms can be non-specific and do vary from person to person.
So what are considered to be normal magnesium levels? The normal serum magnesium level in
children is 0.7 to 0.95 millimoles per liter, and in adults it's 0.8 to one millimoles per liter.
Since most of the magnesium in the body is either intracellular or in bone, evaluating
magnesium status can sometimes be challenging. In fact, less than 1% of total magnesium is in blood
serum and as I said earlier, this is tightly regulated by the kidneys. The commonly used
method to assess magnesium status is measuring serum magnesium concentration via a blood test,
which measures the amount of extracellular magnesium that is circulating in the body.
Additional approaches include measuring magnesium concentrations in red blood cells, saliva,
and urine, as well as analyzing analyte magnesium levels in blood, plasma, or serum. A magnesium
loading test in which urinary magnesium is measured after intravenous infusion of magnesium
is considered by some experts as the most reliable method for assessing magnesium status in adults.
However, a comprehensive evaluation of magnesium status may require a combination of laboratory
tests and a clinical assessment. So how effective is magnesium supplementation?
While magnesium supplementation has been studied for various health concerns,
the evidence is mixed, and further research is needed to establish clear recommendations.
However, some studies suggest that magnesium supplementation may have potential benefits
in reducing painful muscle cramps in association with menstrual cycles,
alleviating constipation, aiding with migraine relief, and potentially improving bone health,
and even helping with diabetes management. So what are the recommended dosages of magnesium?
The recommended dosage can vary depending on the individual's age, sex, and specific health
needs. For adults, the recommended dietary allowance for magnesium is around 400 to 420
milligrams for males, and 310 to 320 milligrams for females. However, it's important to consult
with a healthcare professional to determine the appropriate dosage for your specific circumstance.
We also know that too much magnesium can also present with its own set of risks and adverse
effect. Magnesium is a primary ingredient in some laxatives and excessive intake of magnesium
through dietary supplements or medications can lead to gastrointestinal symptoms such
as diarrhea and vomiting, accompanied by feelings of nausea and abdominal cramping.
Diarrhea is most commonly associated with certain forms of magnesium, including magnesium carbonate,
magnesium chloride, magnesium gluconate, and magnesium oxide. The laxative effects
and diarrhea caused by magnesium salts could occur due to the osmotic activity
of unabsorbed salts in the intestine and colon, as well as the stimulation of gastric motility.
It's also important to note that consuming very large doses of magnesium,
typically exceeding 5,000 milligrams a day can result in magnesium toxicity.
This occurs predominantly though not exclusively in patients with kidney
disease, and in these cases magnesium toxicity can be severe and even fatal.
There are also several factors that can affect magnesium absorption. Vitamin D plays a crucial
role in magnesium absorption, so maintaining adequate levels of vitamin D. Is important.
A very common question is, can magnesium help with sleep? While the use of magnesium as a potential
remedy for improving sleep has gained popularity among many individuals struggling with insomnia.
However, the scientific evidence on the effectiveness of magnesium supplementation
for sleep remains inconclusive. Past studies have limitations and lack the
necessary quality to provide a definitive recommendation. We do know that magnesium
may interact with receptors in the brain and affect melatonin levels.
However, its impact on sleep quality and duration remains uncertain.
Additionally, it's important to consider that insomnia can be a symptom of underlying sleep
disorders or a medical condition. So before starting any magnesium supplementation, it's
advisable to consult a healthcare professional to rule out any of these other issues.
The effects of magnesium on sleep may vary among individuals,
and it's important to rule out any other health conditions
that may be causing insomnia before starting any kind of supplementation.
Did you know that magnesium interacts with some very commonly prescribed medications?
It's very important to be aware of potential drug interactions with
magnesium as well as certain medications can interact with this mineral and affect
the effectiveness of the medication, or even in increase the risk of side effects.
For example, antibiotics such as tetracycline or ciprofloxacin may form complexes with magnesium,
thus reducing their absorption in the body. These antibiotics should be taken at least
two hours before or four to six hours after a magnesium containing supplement. Additionally,
certain medications used for osteoporosis like bisphosphonates may have reduced effectiveness
when taken with a magnesium supplement and thus the use of magnesium rich supplements,
and these medications should be separated again by at least two hours. Also,
diuretics. The long-term use of diuretics like IDE or hydrochlorothiazide, or ethacrynic acid
can lead to increased urinary loss of magnesium and subsequently result in magnesium depletion.
On the other hand, however, potassium sparing diuretics like a amiloride or spironolactone
reduce magnesium excretion. Another very commonly prescribed medication is a group of
medications called proton pump inhibitors. These are prescription medications that are often used
for heartburn or stomach ulcers like omeprazole, lansoprazole, when taken for prolonged periods.
These medications may cause low magnesium levels. In cases reviewed by the FDA,
magnesium supplements often raised the low levels of serum magnesium caused by
proton pump inhibitors. However, in 25% of these cases, magnesium supplements did not effectively
increase magnesium levels, thus leading to the discontinuation of the proton pump inhibitor.
As a precautionary measure, the FDA advises healthcare professionals to consider measuring the
patient's serum magnesium levels before starting a long-term proton pump inhibitor treatment,
and to periodically monitor magnesium levels in these patients. As always,
when considering any type of medication or supplement, you should always consult a
healthcare professional who can advise you on what would be appropriate for your specific situation.
For instance, magnesium containing laxatives or antacids should be avoided
by patients experiencing acute abdominal pain, nausea, vomiting, or any symptoms associated
with appendicitis or undiagnosed abdominal discomfort. It is also advisable for individuals
with ileostomies or colostomies to refrain from using laxatives, many of which contain
magnesium as magnesium containing antacids or supplements are known to have a laxative effect.
Taking multiple doses of these can lead to diarrhea, which can potentially disrupt fluid
and electrolyte balance in a variety of individuals. If you have further questions
or topics that you would like us to cover on this channel, please leave your ideas and questions in
the comments section below. I hope you found this video informative and also helpful.
Thank you for watching. Take care. Stay healthy and we'll see you in the next video. Bye-bye.