Magnesium Health Watch

We’ve discussed the benefits of magnesium in addressing many conditions including migraines, restless leg syndrome, diabetes and stress.  Now, a recent research study shows that magnesium may also figure into treatments for age-related memory decline.  Using a magnesium compound, Magnesium-L-threonate (MgT) in laboratory studies with rats, researchers found that MgT helped stimulate areas of the brain that have to do with spatial navigation and long term memory, and also boosted memory recall.
The study also indicated that only 32% of Americans get the recommended daily allowance of magnesium.  (This figure varies widely but this one seems fairly accurate).

Magnesium May Improve Memory (WebMD)

This recent, well-researched article in Natural Products Marketplace addresses the safety issue with magnesium stearate.  We previously discussed it here. The author suggests that there is no potential hazard to blood cholesterol levels. Furthermore, the amounts of stearate and stearic acid used as a binder in tablets and capsules is too small to

cause harm.  In fact, you ingest more stearic acid from the food you eat every day than you encounter in a tablet.  As for the potential effects of stearic acid on immunity, this article questions some recent scientific findings where stearic acid affected the immunity of  human cells:

“So would these in vitro results be similar in humans? Likely not. Consider a study in which immune competence was tested by a battery of T- and B-lymphocyte stimulation tests and also by natural killer (NK) cell activity in a group of 94 men receiving different fatty acids, including stearic acid. Stearic acid was actually found to have a positive effect on immunity, particularly NK cell activity. In any case, whether the effects on immunity were positive or negative, the amount of stearic acid and magnesium stearate found in dietary supplements is still too insignificant to matter.”

Read the full article at Natural Products Marketplace.

At this time of year with gatherings and celebrations, it is easy to veer off the nutrition path and enjoy more high-fat, low vitamin foods.

One of the best ways to stave off hunger that often leads to gorging on unhealthy party food, is to enjoy a healthy snack before the party.  You’ll be less inclined to sample everything on the buffet table when you’re satisfied by some fresh, raw or roasted nuts.

This article from Us magazine suggests having a handful of walnuts, almonds, pecans or cashews to satisfy your hunger. You’ll also get a fabulous variety of nutrients including magnesium, potassium, calcium and zinc.

Lack of sleep, late nights and additional commitments during the holidays means changes to our diet and possible deficiencies in those important vitamins and minerals.  Keep a stash of nuts and some dried fruits to enjoy to keep you on your toes.

News – Healthy Holiday Party Food Alternatives! – Healthy Lifestyle – UsMagazine.com.

Restless Leg Syndrome is one of several sleep disorders that has been scientifically linked to low magnesium and magnesium deficiency.  Studies have shown that increasing magnesium intake in patients with sleep disorders like Restless Leg Syndrome has improved their insomnia.  We also have another article on minerals and insomnia.

Magnesium supplements, along with calcium, helped improve the quality of sleep as well as shortened the time for patients to fall asleep. However, do not take more than you need, and take it early in the day, preferably at the same time.  Two smaller doses can sometimes be better than a single large dose so consult with your doctor or sleep specialist.  Also, be sure that your insomnia isn’t linked to another condition such as diabetes, hypertension, stress, dieting, or high cholesterol, as these can also lead to magnesium deficiency.  You can skip the supplements if you eat foods like nuts, seeds and dark leafy greens that are high in magnesium.

Why all of a sudden the need to consider our magnesium levels?  Apart from having a condition such as restless leg syndrome that affects our sleep, many of the minerals and nutrients we formerly received through plants or nature has been reduced through the use of pesticides.  So, we’re not getting the same needed levels of magnesium naturally that we used to.

“According to the U.S. Dept. of Agriculture’s Human Nutrition Research Center in North Dakota, “Magnesium plays a key role in the body’s chemistry that regulates sleep. This may be why persons with long-term lack of sleep, or abnormal brain waves during deep sleep, often have low magnesium in their blood…”

Restless Leg Syndrome Linked To Magnesium Deficiency.

With today’s economic stresses, there is a greater risk for vitamin and mineral deficiency.  One way this happens is through alcohol consumption.  Oftentimes people under financial stress will reach for alcohol to help curb their anxiety.  Unfortunately, high alcohol consumption can cause a magnesium depletion in the body.  (This condition is often associated with alcoholism).

What happens when you’re magnesium deficient?  Problems range from poor sleep to fatigue, depression and even poor blood circulation.  These things only contribute to existing stresses and a vicious cycle of mineral depletion and potentially harmful conditions ensues.

“The vicious circle of economic stress, lack of sleep, diminished immunity and magnesium depletion is evident upon an examination of the medical literature.

• Animals placed on a magnesium deficient diet will commonly develop disorganized sleep and periods of wakefulness. [Neuropsychobiology 27: 237–45, 1993]
• Sleep problems occur more frequently as adults age, making it increasingly difficult to deal with stress. Studies show magnesium supplementation partially reverses age-related sleep abnormalities. [Pharmacopsychiatry 35: 135–43, 2002]
• Chronic mental or physical stress may serve as a trigger for a heart attack or a stroke. A study of college students who were sleep deprived while studying for final exams found that stress cut the concentration of magnesium in red blood cells in half and impaired the ability of blood vessels to widen (dilate) to control blood pressure. [Clinical Cardiology 27: 223–27, 2004]“

Magnesium: Survival Mineral for a Stress-Filled World by Bill Sardi.