Magnesium Flashcards
Magnesium
- Magnesium (Mg) is the second most common cation found in the body, after Potassium (K).
- The body contains approx. 25g of Mg (with about 60% in bone; 39% in cells and muscle; 1% in serum / extracellular fluid.
- Mg serves many body functions, and is a cofactor in over 300 enzymatic reactions.
- Haemoglobin and chlorophyll are almost identical in their structure, with haemoglobin having iron at its core, and chlorophyll (the green plant pigment) magnesium
Magnesium: Food Sources
• Magnesium is found mostly in plants (especially seeds, nuts, wholegrains, legumes and dark green leafy vegetables). Cacao Powder 599mg Pumpkin seeds 535mg Amaranth 266mg Soybeans 86mg Swiss Chard 86mg
<p>Magnesium: Roles</p>
<p>Energy Production</p>
<p>Cell Signalling</p>
<p>Blood Clotting</p>
<p>Structural</p>
<p>Muscle Relaxation</p>
<p>Sleep and Calming</p>
Magnesium: Energy Production - Functions
- Needed to convert ADP to ATP
- Essential for glucose metabolism and insulin sensitivity, Mg is a cofactor involved in the modulation of glucose transport it is needed for the activity of tyrosine kinase
<p>Magnesium: Energy Production - Therapeutic Uses</p>
<p>• Fatigue<br></br>• Insulin resistance diabetes, PCOS, atherosclerosis.<br></br>• Supporting growth<br></br></p>
<p>Magnesium: Cell Signalling - Functions</p>
<p>• Ion transport across cell membranes, i.e. for K and Ca ions<br></br>• Conduction of nerve impulses<br></br>• Mg is used in the phosphorylation of proteins (important for DNA<br></br>repair, as well as metabolism and cell signalling pathways)<br></br></p>
<p>Magnesium: Cell Signalling - Therapeutic Uses</p>
<p>• Migraines<br></br>• Heart Arrhythmias<br></br>• Hypertension<br></br>• Bipolar disorder<br></br>• Mood disorders<br></br>• PMS (esp. with B6)</p>
<p>Magnesium: Blood Clotting - Functions</p>
<p>• Mg and Ca work together: Ca promotes clotting, Mg inhibits it.<br></br></p>
<p>Magnesium: Blood Clotting - Therapeutic Uses</p>
<p>• Atherosclerosis<br></br>• Angina, Strokes<br></br></p>
<p>Magnesium: Structural - Functions</p>
<p>• Mg needed in forming decay resistant tooth enamel.<br></br>• A key component of bone matrix<br></br>• Stabilises cell membranes<br></br></p>
<p>Magnesium: Structural - Therapeutic Uses</p>
<p>• Osteoporosis, osteomalacia , rickets<br></br>• Supports tooth enamel<br></br></p>
<p>Magnesium: Muscle Relaxation</p>
<p>• Mg (and ATP) are required to break the actin myosin bond<br></br>• Vasodilator (anti hypertensive)<br></br></p>
<p>Magnesium: Muscle Relaxation - Therapeutic Uses</p>
<p>• Muscle pain & cramps<br></br>• Fibromyalgia<br></br>• Constipation<br></br></p>
<p>Magnesium: Sleep and Calming - Functions</p>
<p>• Mg is used as a cofactor for GABA synthesis and in the serotonin melatonin pathway.<br></br></p>
<p>Magnesium: Sleep and Calming - Therapeutic Uses</p>
<p>• Insomnia<br></br>• Stress / anxiety</p>
Magnesium: Absorption and Excretion
- In healthy adults 30-50% of dietary magnesium is absorbed, mostly in the distal small intestine (ileum).
- Phosphate (especially from high phytate containing foods) and Ca may be inhibitors of Mg absorption, whilst protein and fructose may enhance Mg absorption.
- Mg is excreted in urine, faeces and to a lesser extent, during intensive exercise & sweating.
- Mg homeostasis is regulated primarily by the kidneys.
- 99% of our body’s Magnesium resides inside our cells. Therefore, serum Mg levels do not accurately reflect Mg status
Magnesium: Supplementation/Bath Salts
• When using Magnesium supplements, Mg Glycinate, Citrate and Malate are favoured over Mg Oxide due to its low bioavailability.
• Different formulations may have different applications; e.g. Mg Citrate can be more effective for constipation.
• Epsom Salt Baths (Mg Sulphate) are an effective way of administering Mg (with a therapeutic dose of 500g-1kg per bath)
• The Tolerable Upper Limit (TUL) for Mg supplementation is 400mg.
Toxicity is generally not a concern but excessive intakes from supplements can lead to diarrhoea, as only so much can be absorbed at once.
• Caution using high dose Mg for someone with hypotension.
Magnesium Deficiency
Mg Deficiency is rare, but insufficiency is extremely common:
• Common causes of Mg insufficiency include poor nutrition (high in processed foods, low in dark green vegetables, legumes, nuts and seeds), chronic stress (increases Mg excretion), alcoholism and other malabsorption conditions.
Magnesium Insufficiency Signs and Symptoms
- Fatigue and insomnia
- Anxiety, depression, irritability, panic attacks
- Muscle cramps / spasms / twitches
- Headaches (e.g. tension type and migraines)
- Palpitations