Magnesium Benefits

Magnesium Benefits 

Meghan Hays Ayurveda in Salt Lake City

Like many of you, I've been supplementing with magnesium for many years. I find it improves my sleep, when taken before bed, as well as my morning elimination patterns.  Magnesium does this by acting as a natural muscle and tissue relaxer and by blocking stress hormones, like cortisol.  (Scroll down a little for links to the products I take everyday.)

Magnesium helps 300 enzymes perform vital functions throughout the body, helping our bodies build bones and synthesize proteins.  Unfortunately, dietary surveys show that 64-67% of Americans under age 71 and 81-82% of those above age 71 aren't meeting the minimum requirements for daily magnesium.  Low blood magnesium levels are associated with increased risks of cardiovascular disease, including stroke, coronary artery disease, heart failure, arrhythmias, and death. 

This widespread deficiency is even more unfortunate if you look at this list of the potential benefits to your health of higher blood levels of magnesium:

• Lowered risk of heart arrhythmias (abnormal conduction of the electrical impulses that govern heartbeat, which is the leading cause of strokes);
• Lowered risk of atherosclerosis (narrowing of the arteries that restricts blood flow and increases risk of heart attacks and stroke) by enhancing endothelial function, dilating blood vessels, and reducing blood pressure;
• Lowered blood pressure (taking 600 mg of magnesium daily lowered, on average, systolic blood pressure (the higher number) from 144mmHg to 134mmHg and diastolic blood pressure (the lower number) from 88mmHg to 81mmHg);
• Improvements in heart function and exercise tolerance in patients with coronary artery disease by improving blood flow and oxygen delivery;
• Improvements in blood glucose metabolism among people with diabetes and those at high risk of developing it by lowering fasting plasma glucose levels, improving insulin sensitivity, and enhancing insulin secretion;
• Reduction in muscle spasms and cramps;
• Reduction in occurrence and intensity of migraines;
• Reduction in risk of osteoporosis, tooth decay and loss, and periodontal disease by enhancing the activation of Vitamin D (Vitamin D from the sun, food, and supplements is inactive until it is processed in the liver and then the kidneys; it needs magnesium's help to do this by, among other processes, enabling Vitamin D to bind to carrier proteins, increasing the number of Vitamin D receptors in cells, and supporting the synthesis of parathyroid hormone.  Likewise, you need Vitamin D to help enhance uptake of Magnesium in your intestines.  So if you're supplementing with Vitamin D, which I know many people are, you might consider supplementing with Magnesium to enhance absorption and assimilation of Vitamin D.);
• Reductions in risks of osteoporosis and cardiovascular disease by enhancing rerouting and uptake of excess calcium to and by the bones instead of allowing it to collect in the arteries (Vitamin D does this as well, so once again, if you supplement with one, you might consider supplementing with the other);
• Reducing chronic inflammation and oxidative stress by enhancing production of glutathione, one of the body's most potent antioxidants;
• Reducing risk of depression in women;
• Reducing incidence (often complete cessation) of heart palpitations;
• Reducing PMS symptoms;
• Noteworthy:  If you are taking proton pump inhibitors (PPI's), like Prevacid, Prilosec, or Nexium for things like GERD / reflux, you might consider having your blood magnesium levels checked in that studies have repeatedly found PPI's to cause low levels of magnesium, which is associated with increased risk of all of the above diseases and symptoms!  

Here's the Extended Release Magnesium I take before bed every night to help enhance my sleep quality and encourage a morning elimination pattern. 
As you read above, if you take magnesium, you might also consider supplementing with Vitamin D and vice-versa; they have similar benefits to the mind and body and are associated with the prevention and reduction in risk of similar diseases. (Here's the liquid Vitamin D, also from Life Extension, that I take with meals twice a day). 
Consider getting both blood levels of magnesium and vitamin D tested first; here's the link the to test magnesium and test vitamin D privately through Life Extension. 
I take their comprehensive Female Panel blood test every year to stay on top of any increased risk factors or deficiencies that I can work on through diet, supplements, lifestyle, and Ayurvedic herbs.  

Let me know if you have any questions regarding this topic at Meghan Hays Ayurveda Salt Lake City - [email protected] or www.meghanhays.com; I hope it was informative and that it possibly even helps prevent disease in you and your loved ones!