Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

Nutrition I - Semester 1 > Magnesium > Flashcards

Magnesium Flashcards

1
Q

Magnesium

A
  • 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
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Magnesium: Food Sources

A 
• 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
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

<p>Magnesium: Roles</p>

A

<p>Energy Production</p>

<p>Cell Signalling</p>

<p>Blood Clotting</p>

<p>Structural</p>

<p>Muscle Relaxation</p>

<p>Sleep and Calming</p>

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Magnesium: Energy Production - Functions

A
  • 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
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

<p>Magnesium: Energy Production - Therapeutic Uses</p>

A

<p>• Fatigue<br></br>• Insulin resistance diabetes, PCOS, atherosclerosis.<br></br>• Supporting growth<br></br></p>

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

<p>Magnesium: Cell Signalling - Functions</p>

A

<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>

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

<p>Magnesium: Cell Signalling - Therapeutic Uses</p>

A

<p>• Migraines<br></br>• Heart Arrhythmias<br></br>• Hypertension<br></br>• Bipolar disorder<br></br>• Mood disorders<br></br>• PMS (esp. with B6)</p>

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

<p>Magnesium: Blood Clotting - Functions</p>

A

<p>• Mg and Ca work together: Ca promotes clotting, Mg inhibits it.<br></br></p>

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

<p>Magnesium: Blood Clotting - Therapeutic Uses</p>

A

<p>• Atherosclerosis<br></br>• Angina, Strokes<br></br></p>

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

<p>Magnesium: Structural - Functions</p>

A

<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>

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

<p>Magnesium: Structural - Therapeutic Uses</p>

A

<p>• Osteoporosis, osteomalacia , rickets<br></br>• Supports tooth enamel<br></br></p>

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

<p>Magnesium: Muscle Relaxation</p>

A

<p>• Mg (and ATP) are required to break the actin myosin bond<br></br>• Vasodilator (anti hypertensive)<br></br></p>

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

<p>Magnesium: Muscle Relaxation - Therapeutic Uses</p>

A

<p>• Muscle pain & cramps<br></br>• Fibromyalgia<br></br>• Constipation<br></br></p>

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

<p>Magnesium: Sleep and Calming - Functions</p>

A

<p>• Mg is used as a cofactor for GABA synthesis and in the serotonin melatonin pathway.<br></br></p>

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

<p>Magnesium: Sleep and Calming - Therapeutic Uses</p>

A

<p>• Insomnia<br></br>• Stress / anxiety</p>

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Magnesium: Absorption and Excretion

A
  • 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
17
Q

Magnesium: Supplementation/Bath Salts

A

• 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.

18
Q

Magnesium Deficiency

A

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.

19
Q

Magnesium Insufficiency Signs and Symptoms

A
  • Fatigue and insomnia
  • Anxiety, depression, irritability, panic attacks
  • Muscle cramps / spasms / twitches
  • Headaches (e.g. tension type and migraines)
  • Palpitations

Nutrition I - Semester 1 (57 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions