Discover "You and Your Magnesium" for a lifelong health
Bathing with epsom salt and magnesium flakes has been used for ages, for relaxation and calmness. Here we will delve into the benefits of the calm magnesium supplements broadly. Magnesium is also available in topical forms like creams, lotions and as well as supplements, in chelated forms, which means packed with other molecules for easy absorption. The chelated magnesium includes magnesium glycinate, magnesium citrate etc., all of these supplements are taken as extra magnesium, and it may be beneficial for alot of people. Senior Faculty Editor, Harvard Health, says with supported evidences and published scientific reasearch that extra magnesium taken through supplements could be helpful for the people in the following :
- Cardiovascular Disease including blood pressure & coronary artery disease
- Brain Health, neuro-degeneration diseases
- Sleep, Insomnia & Anxiety
- Diabetes and diabetic neuropathy
- Muscle building
- Chronic migraine & headache
- Libido & sex drive
- Post Menopause Syndrome (PMS)
- Pregnancy complications like preeclampsia and eclampsia
- Magnesium for skin
- Constipation
- Smoking cessation
- How to start it
Cardiovascular diseases
Magnesium is intrumental in antioxidative pathways, and its deficiency is directly related to cardiovascular diseases like hypertension, cardiomyopathy, cardiac arrhythmia, artherosclerosis, dyslipidaemeia, thrombosis and diabetes. Saint Lukes Mid America Heart Institute, Kansas, US, writes in its article that magnesium deficiency should be carefully measured and diagnosed. It has been found that magnesium deficiency is linked to many heart conditions and its timely diagnosis may prevent and also reverse some of the cardiovascular conditions.
Magnesium is best for heart palpitations, it functions by controlling the electrical signals passing inside the heart that makes the heart pump. In medical terms it is called “artioventricular node”, the palpitations are risen by some electrolytics parameters like Calcium and Potassium imbalance, magnesium controls it Calcium balance, stress and adranaline balance. With regards to; ‘what’ is the best magnesium for heart palpitations, generally magnesium taurate is recommended, for detailed comparison of Magnesium taurate and glycinate click here.
Magnesium as antognist binds to the calcium which relaxes the blood vessels, inhibits the platelets aggregation (clotting), decreasing the blood pressure and improving the endotheliel function. It also suppreses the inflammation and reduces the plaque buildup. The cholesterol balance is improved, reducing LDL and increasing HDL. It reduces the arterial calcification thus reducing artherosclerosis, simply magnesium is inversely proportional to coronary artery calcification.
Brain health
“Magnesium-rich foods might boost brain health especially in women "
University di Milano, article in the role of magnesium and neurodegeneration focusing the brain health has given that magnesium is vital component in the balance of brain cells and its function. Magnesium deficiency causes inflammation which is a common denominator of most of the diseases, in particular neuroinflammation is a hallmark of neurodegenerative disorders like mutiple sclerosis, Alzheimer’s and Parkinson’s diseases.
Harvard Health, writes that eating more magnesium rich-foods lowers the risks of dementia. People with 550 mg of magnesium each day had higher brain volumes, ageing makes brain shrinkage , and magnesium taken organically that is leafy greens, legumes, nuts and whole grains contributing to almost 550mg of organic magnesium had better brian volumes, better brain function and lower risk of dementia.
Ageing reduces the better absorption of nutrients through diet, so magnesium supplements are very helpful as we age, particularly for the people who are athletes, seniors and those associated or likely to develop brain diseases, sleep disorders, diabetes, cardiac diseases, anxiety and stress.
Sleep, insomnia and anxiety
Magnesium does not makes you sleepy, as a “sedative”, but it promotes “sleepiness”, by relaxing the nervous system, reducing anxiety and aiding muscle relaxation, rather than acting like a direct sedative. Using magnesium will help you “sleep faster and longer“. Combo of magnesium and glycine, commonly known as magnesium glycinate does the job.
It reduces inflammation of brain, it helps in reducing cortisol which is the stress harmone and magnesium also helps in conversion of tryptophan into serotonin , the happy mood harmone, which is converted to melatonin, the sleep harmone. This improvises the quality of sleep, relaxation and good feelings. For older adults, harmones renin and aldosterone are increased which helps adjust the age-related sleep disturbance.
There is a neurotransmitter known as GABA, which relaxes nervous system and reduces the anxiety. Magnesium activates GABA receptors , thus reducing the anxiety and promoting relaxation. Magnesium glycinate and magnesium threonate are used for sleep and brain health
" Almost immediately, I noticed that I was sleeping heavier "
Diabetes & diabetic neuropathy
Frequent urination is the reason of magnesium loss in the cases of diabetes. Magnesium improves insulin resistance assisting in lowering plasma glucose levels and inturn reducing the blood sugar, particularly hb1AC.
Diabetes also factors in diabeteic induced neuropathy and muscle tingling and cramps. In a study it is found that magnesium can reduce fasting plasma glucose, low density lipoprotein (LDL), plasma triglycerides, and systolic blood pressure. Magnesium supplementation has a favourable effect on the risk factors associated with type 2 diabetes.
Muscles building
" Magnesium helps in muscle building and damages due to strenous exercise"
Magnesium is actually a great muscle building supplement and almost essential for people who are atheletes, and do strenous excercise. Studies suggest that magnesium seems to be beneficial in muscle mass, power and performence. Magnesium is required for protein synthesis and helps in building muscles. Adequate magnesium intake fixes age related muscle loss, and it is associated with higher skeletal muscle mass. Aiding the muscle relaxation, reducing muscle pains and regulating contractions. Magnesium helps in metabolism of ATP and energy production, and it reduces muscle soreness and damage after intense training, enhancing overall body recovery.
It also help in moving blood sugar into the muscles and disposes lactate which is generated during exercises and causes fatigue , infat for older adults it is particulalry more beneficial, especially those with deficiency.
Several studies, indicates that magnesium is associated with increased muscle mass, protection of muscles from damages during hard excercise.
Chronic migraine and headache
The intake of magnesium may significantly reduce episodes of migraines, almost 40% reduction of episodes in some cases is possible. It requires a consistent daily use for atleast 2 to 6 months to obtain optimum results. Magnesium Glycinate is generally preferred because of better absorption and easy for stomach. It is useful for menstrual migraines also. Magnesium oxide, sulphate and citrate are also given. What is the best magnesium for migraines, well its true answer varies, for some people one kind could be better and and another type for someone else, it truly depends upon the person and his/her body response to it. Health physicians normally finds it out and may recommend a certain type by considering many factors.
Libido & sex drive
Magnesium is an essential mineral that plays a direct and indirect role in testosterone and nitric oxide production , mental health, and libido.
Magnesium may have three indirect functions that supports sex drive, firstly it reduces stress by controling cortisol. Secondly by increasing free testosterones in men and thirdly by improving the blood flow. The reduction of stress, improving sleep quality definately helps in libido, better mood and sex-drive. These effects are not instantaneous a consistent intake of magnesium is essential for 3 to 6 months to achieve the balance. It may not be a direct cure for any sex related disease, and also not for any instant relief like ED.
Post menopause Syndrome (PMS)
Magnesium is helpful in post menopause, because it is essential for maintaing bone density and reduces the risk of osteoporosis. Cortisol is reduction of magnesium to 15-25% in just 1 month of use, actually makes it a calming nutrient. It reduces the depressive symptoms, by supporting serotonin production. Improving mood and promoting sleep are too much helpful in managing post menopausal effects, besides great effects on muscles and cardiovascular health.
Pregnancy eclampsia
University of Vermont, College of medicine, in its research says that the mechanisms of action of magnesium sulphate are unclear. They are multi-factorial, comprising of both vascular and neurological mechanisms. It is extensively used in eclampsia, magnesium may act as vasodilator and anticonvulsant in cerebrovasculature of brain. It may also protects the blood-brain barrier. Magnesium sulphate is an effective treatment in prevention of eclampsia, by reducing peripheral vascular resistance.
Magnesium for skin
In a research by Chicago Medical School & Weill Cornell Medicine, the magnesium maybe excellent against the skin inflammation, skin repairs and it acts as a barrier to the oxidative damages. For various skin ailments like psoriasis, acne vulgaris, wound healing and skin ageing. Magnesium topical treatments and oral supplements both could be beneficial for skin balance in a variety of reasons according to the study.
Constipation
Magnesium draws water from the surrounding tissues in the intestines, which is the “Osmotic effect”, thus hydrating the stool. The other effect is the relaxation of muscles which promotes bowel contraction and motility. Three types of combinations are used in this that are Magnesium Citrate, Magnesium Oxide and Magnesium hydroxide called milk of magnesia, falling in indirect benefit or additional benefit category besides its prime use.
Magnesium for smoking cessation
" Magnesium reduces the pleasurable effect of nicotine, reducing the number of cigerettes smoked "
Magnesium may help in smoking cessation by reducing nicotine withdrawal symptoms by balancing neurotransmitters and also by reducing nicotine induced dopamine. It acts like NDMA receptor antagonist, which inturns reduce the pleasurable effect of nocotine, thus reducing the number of cigarettes smoked.
Smoking is associated with many complex diseases, without going into the details of them it is best to quit smoking. Withdrawal of smoking makes your brain foggy, anxiety, irratibility and other withdrawal symptoms. The brain fog lasts upto 2 weeks after quitting smoking, irratibility and carving can persist for a month.
Nicotine leaves your body in 1 to 3 days from the blood stream, while its by-product cotinene is cleared from the body within 3 to 4 days. The residual traces of nicotine like in the hair follicles may take longer time. Nicotine withdrawal reduces cortisol, a significant reduction in thyroxine/T4 leading to cognitive functions, heart rate alteration, depression and fatigue. Nicotine related dopamine reduction naturally reduces the feeling good, mood swings and other effects. Nicotine withdrawal also alters estradiol, progesterone, epinephrene/norepinephrene.
Magnesium may play balancing roles in thyroid harmones, cortisol, estrogen, testosterone and progesterone. Nicotine does releases dopamine and serotonin, thus feeling of alertness and high energy which keeps you awake. Magnesium may balance this by helping to quit cigarettes, helping you to sleep and increase calmness.
Smokers often have lower magnesium levels, taking magnesium supplements balances the magnesium level in the body, which supports the nervous system and help to ease the withrdrawal symptoms. The calming effect of magnesium supports the body during smoking less number of cigarettes and withdrawal.
How to start it
" Best is to eat magnesium-rich foods"
First step in taking nutrients is always to start natural organic foods in which magnesium is found in abundance, people read it, buy it and for a few first days they may try it, then these foods are forgotten, as life is so filled up in many things. Delicious life changing recipes are found here, made by combo of nutritionists and chefs. Magnesium is found naturally in foods like these on below and others as well:
- Pumpkin seeds & other seeds
- In nuts like almonds & cashews
- Leafy greens, such as spinach and swiss chard
- Fish; salmon and halibut
Supplements, like magnesium glycinate etc. can be taken over the counter (OTC), but it is strongly advised to consult a doctor before starting any minerals and supplements, because a doctor knows better as how much is to recommend and not to recommend based on your specific health conditions and already prescribed medicines intakes.
FAQs
Do magnesium supplements cause weight gain?
No magnesium itself cannot cause fat-based weight gain, it contains zero calories. However few magnesium compounds does bring water retention into the intestines for better digestion, but this is a temporary effect.
Can I take collagen and magnesium together?
Yes, collagen and magnesium can be taken together at different times, collagen preferably daytime and magnesium preferably evening time
Is magnesium good for sunburn?
Magnesium is good for soothing the inflammation caused by sunburn, and increasing cell repair. Magnesium supplements, natural magnesium found in foods, Epsom salt bath , magnesium oils and sprays are useful. There are several studies supporting these anti-inflammatory effects.
Does magnesium lotion help with arthritis?
Magnesium does help with arthritis, in soothing the joint inflammation. However, its role is complementary, there are no scientific evidences that magnesium cures arthritis. The magnesium supplements , organic magnesium in foods, topical lotions, oils does have soothing and anti-inflammatory effects on body and joints.