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)

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.

Managing bone health is not just about taking calcium supplements.  Research at the University of Toronto has indicated that calcium, when combined with nutritional supplements of leafy greens, is more effective at treating osteoporosis.  Calcium alone is not sufficient in healthy bones.  Multiple nutritional components such as magnesium, vitamins D, C, and B, zinc, copper and other minerals are essential.

“Although calcium is positively associated with increased bone mineral density, there is also evidence to show that calcium alone is not sufficient,” says Rao. “Several antioxidants, a number of which are obtained primarily through foods such as fruits and vegetables and nutritional supplements, have been shown in both in vitro and clinical studies that they can counteract oxidative stress and prevent the risk of osteoporosis. In other words, it requires other nutritional components in increasing bone formation.”

Eat your greens, for your bones’ sake.

Whether you get your dietary magnesium through magnesium-rich foods or supplements, your nutritional intake directly affects your nervous system and ability for muscles to relax.  Having a properly functioning muscular and nervous systems is important in fighting stress and depression.

Magnesium supplements can help you get the necessary calcium, magnesium, phosphorus and other nutrients you need every day.   Some of these supplements also have a uniquely calming and restorative effect.  One of the most easily absorbed and tasty magnesium supplements is
Natural Calm by Peter Gillham’s Natural Vitality. Peter Gillham is a clinical nutritionist, chemist, as well as a pioneer in the field of nutritional research.  His work has highlighted the importance of proper nutrition for fighting conditions such as stress, depression, fatigue, PMS and insomnia.

Here’s what Healthnews says about the relationship between magnesium and stress:

“Magnesium depletion—as it’s called—is caused by many small things such as alcohol, smoking, sweating too much, drug use, hypothyroidism (low production of metabolism), diabetes, sugar, carbohydrates, sodium, or calcium-filled diets, and finally stress.

Stress can cause over- or undereating and trigger depression which can lead to a low metabolism with inactivity. It can also increase bad habits such as smoking and drinking, which tend to lead to bigger health issues such as cancer and heart disease.”

Magnesium: The Stress Buster.

In this excellent list at Wake Up and Breathe, Lorraine mentions another way that magnesium can help the body. Magnesium can be used to help treat PMS.  While vitamins are helpful in addressing skin, stress and mood issues associated with pms, calcium combined with magnesium can help cramps.  Magnesium helps the body absorb the needed calcium that helps minimize pain.

“Fight PMS with calcium and magnesium: Calcium prevents menstrual cramps and pain. Magnesium helps the body in absorbing calcium. Magnesium helps in controlling premenstrual food cravings and stabilizing moods. If you do not suffer from lactose intolerance, you can opt for skim milk as a source of calcium. Include green leafy vegetables, beans, peas, tofu and canned salmon for calcium and spinach, tofu, rice bran and some fish like halibut and mackerel for magnesium.”

12 Ways to Fight PMS | Wake Up And Breathe.