MAGNESIUM, A MARVELLOUS MINERAL

By Dr Orly Zuker, Chiropractor

(B.Appl Sci; Comp Med, Clin Chiro; Masters, B.Nursing)

The human body is a complex, yet incredible machine. For perfect function it requires perfect balance (homeostasis) in all organ systems and a nervous system that is free of interference. Any interruption to this balance will cause symptoms of dysfunction and dis-ease in the body.

Every mineral has an important role, but of all of the minerals that exist, magnesium is showing more and more uses in healthcare. Looking a little closer, magnesium is an essential mineral that we must source from foods such as; spinach, walnuts, pinenuts, cashews, dark chocolate, pumpkin, most legumes, eggs, wholegrains, bananas, avocado, apricot and most dark leafy vegetables. When a person is deficient in magnesium though, food sources are just not adequate, unless of course you plan on eating a bucket load of spinach! This is where supplementation is helpful and effective, 
Minerals such as magnesium are lost through illness (diabetes, gastroenteritis, crohn's disease, peptic, gastric or duodenal ulcers, coeliac disease and colitis), alcohol abuse, exercise/sweating and with some medications; diuretics & antibiotics.

Physiologically, magnesium has a calming effect on the nervous system and can relax tense and dysfunctional muscles. It is involved in protein production/synthesis, blood sugar level balance, blood pressure level, as well as cellular energy (ATP) transport and muscle contraction. In terms of muscle physiology, adequate levels of magnesium are required for proper contraction. Within the human body three types of muscle exist which all need magnesium, sodium, calcium and potassium in order to work properly. These include cardiac muscle (which allows the pumping and beating action of the heart and blood vessels), skeletal muscle (which allows movement of bones and joints) and smooth muscle (which allows movement/peristalsis within the digestive tract).

The clinical benefits of magnesium are clear and impressive. If you suffer from headaches, sleep disturbances/insomnia and or chronic muscle dysfunction (hypertonicity, tightness, cramps, spasms, restless legs and so on), then magnesium may very well 'save you'. Magnesium is also useful in the treatment of high blood pressure, nausea, fatigue, nervousness, menstrual pain, digestive complaints such as constipation.

Muscle spasm/cramping is the most common condition where magnesium is prescribed. Treatment protocols are recommended in high daily doses of magnesium citrate with 300-600mg. No need to be alarmed, but the most common side effect of magnesium excess is diarrhoea or loose bowel movements. If you are regularly experiencing any of the above symptoms or conditions which may indicate magnesium deficiency, discuss the use of magnesium with your family chiropractor, naturopath or preferred health care practitioner. When purchasing supplements such as magnesium be sure to choose high quality practitioner only' brands so that you are guaranteed the best dose and product.

In addition, pay close attention to your diet and lifestyle and try to replace lost minerals and vitamin with food first. Try to avoid taking  unnecessary medications such as ibuprofen or paracetamol for headaches or muscle cramps and address the cause first, not just the symptoms. 

References:

1. Berne, RM. & Levy, MN. (1996). Principles of Physiology [2^nd Ed]. USA: Mosby.

2. NIH: [Office of Dietary Supplements]. ‘Magnesium’. http://ods.od.nih.gov

3. Roffe, C., Sills, S., Crome, P., & Jones, P. (2002). ‘Randomised, cross-over placebo

   controlled trial of magnesium citrate in the treatment of chronic persistent leg

   cramps’. Med Sci Monit. Vol: 8(5).

4. Rude KR. Magnesium metabolism and deficiency. Endocrinol Metab Clin North Am 1993;22:377-95.