Know the Importance of Taking Enough Magnesium with Your Vitamin D

For your review and consult with your Health Care Professional.

Dietary Sources of Magnesium

(mg of Magnesium per 100 grams)

The Magnesium content of the Soil in which food is grown strongly influences the Magnesium content of the produce.

Bee Foods: Bee Pollen
Cereal Grains: Brown Rice 119 Wheat Bran 450 - 520
Wheat Germ 300 - 336 Buckwheat
Wheat Flour (wholemeal)
140 Wheat flour
(white)
36
Rye (flour) 92 Oatmeal 110
Fruits: Figs (dried) 92 Apricots (dried) 65
Lemon Apple
Dates Grapefruit (juice) 18
Grapes Bananas
Bilberry Avocado 30
Banana 20
Grasses: Wheat Grass
Herbs: Alfalfa Aloe vera
Basil Dandelion
Black Cohosh Black Walnut
Catnip Chamomile
Ginger Ginseng
Sarsaparilla Equisetum
Peppermint Hawthorn
Tea 220
Legumes: Soya Beans 310 Barley
Dried Peas 116
Mineral Foods: Bonemeal
Nuts: Almonds 260 - 270 Hazelnuts 285
Brazil Nuts 225 - 410 Cashew Nuts 265
Peanuts 180 Pistachio Nuts 158
Walnuts 130 - 169 Chestnuts 32
Pecan Nuts 128 Macadamia Nuts 116
Coconut 32
Processed Foods: Chocolate 55 Lecithin
Sea Vegetables: Kelp 760
Seafood: Shrimp 110 Prawns 110
Sardines 52 Flounder
Sole Oysters
Seeds: Sunflower Seeds 354 Sesame Seeds
Vegetables: Garlic Parsnip
Cauliflower 24 Carrots
Corn Spinach 68
Radish Lettuce
Tomato Celery 22
Broccoli 24 Fennel
Capsicum Avocado
Beets (Beetroot) 23 Silver Beet 65
Water: Hard Water
Yeasts: Brewer's Yeast 230

Prevalence of Magnesium Deficiency

Up to 75% of the population are Magnesium deficient - Magnesium deficiency (called hypomagnesemia) is one of the most common dietary deficiencies in the world - especially in elderly people.

A survey conducted in the USA in 1994 found the following prevalence of Magnesium deficiency (defined as the percentage of individuals consuming less than the recommended dietary intake):

Sex Age % of Individuals who do NOT consume at least 100% of the RDI for Magnesium
Male 20 – 29 61%
Male 30 – 39 62%
Male 40 – 49 57%
Male 50 – 59 66%
Male 60 – 69 65%
Male 70+ 70%
Female 20 – 29 86%
Female 30 – 39 76%
Female 40 – 49 73%
Female 50 - 59 77%
Female 60 - 69 80%
Female 70+ 79%
Balancing Magnesium with other Minerals

Supplemental Magnesium should be taken at a different time of the day to supplementary Calcium (as Calcium prevents the absorption of Magnesium if it is consumed in conjunction with Magnesium).

Human Body Magnesium Content

The Magnesium content of body of a person of average weight is 25 - 35 grams (this equates to 0.05% of body weight).
Intracellular Magnesium accounts for approximately 99% of the body’s total Magnesium. The remaining 1% of Magnesium is extracellular.
Approximately 60% of the body’s total Magnesium is concentrated in the Bones, 20% is in Muscles, and 20% is in soft tissues and the Liver.

Average Dietary Intake references

The average Western dietary intake of Magnesium is 200 mg per day for women and 240 mg per day for men:

- In the USA, the average dietary intake of Magensium is 228 mg per day for women and 323 mg per day for men.

The average Asian and vegetarian dietary intake of Magnesium is 500 - 700 mg per day.

Magnesium Dosages

RDIs (Recommended Dietary Intakes)

Life Stage USA Australia/NZ
Infants 0 – 6 months: 30 mg 30 mg
Infants 7 – 12 months: 75 mg 75 mg
Children 1 – 3 years: 80 mg 80 mg
Children 4 – 8 years: 130 mg 130 mg
Children 9 – 13 years: 240 mg 240 mg
Girls 14 – 18 years: 360 mg 360 mg
Boys 14 – 18 years: 410 mg 410 mg
Women 19 – 30 years: 310 mg 310 mg
Women 31+ years: 320 mg 320 mg
Men 19 – 30 years: 400 mg 400 mg
Men 31+ years: 420 mg 420 mg
Pregnant Women: 360 mg 360 mg
Lactating Women: 320 mg 320 mg
General Optimal Therapeutic Dosage

The optimal daily allowance (ODA) of Magnesium (for adults) is 500 - 1,000 mg per day (depending on weight):

- The precise therapeutic dosage is 6 - 10 mg of Magnesium per kg of body weight (2.7 - 4.53 mg per pound of body weight).

- Assuming that dietary sources of Magnesium supply 3.3 mg of Magnesium per kg of body weight (1.5 mg per pound of body weight), the supplemental dosage of Magnesium (from capsules/tablets or powders) would be 2.7 - 6.7 mg of Magnesium per kg of body weight.
- Based on these assumptions the following table lists the dosage of supplemental Magnesium required to reach a total daily intake of approximately 6 - 10 mg per kg of body weight:

Body Weight Dietary Magnesium Supplemental Magnesium Total Magnesium
Pounds Kg (1.5 mg per pound bodyweight) Average (range)
40 18.12 60 mg 100 mg (48 – 120 mg) 160 mg (108 - 180 mg)
50 22.65 75 mg 125 mg (60 – 150 mg) 200 mg (135 - 225 mg)
60 27.18 90 mg 150 mg (75 – 180 mg) 240 mg (165 - 270 mg)
80 36.24 120 mg 200 mg (100 - 240 mg) 320 mg (220 - 360 mg)
100 45.3 150 mg 250 mg (120 - 300 mg) 400 mg (270 - 450 mg)
120 54.36 180 mg 300 mg (145 - 360 mg) 480 mg (325 - 540 mg)
140 63.42 210 mg 350 mg (170 - 425 mg) 560 mg (380 - 635 mg)
160 72.48 240 mg 400 mg (195 - 485 mg) 640 mg (435 - 725 mg)
180 81.54 270 mg 450 mg (220 - 545 mg) 720 mg (490 - 815 mg)
200 90.6 300 mg 500 mg (245 - 605 mg) 800 mg (545 - 905 mg)
Nervous System

The therapeutic dosage of Magnesium for the treatment of Alzheimer’s Disease is 1,000 mg per day.

Sexual System

The therapeutic dosage of Magnesium for the treatment of Pre-Menstrual Syndrome (PMS) is 500 - 1,000 mg per day.

General Usage Considerations

Frequency Considerations

The absorption of Magnesium decreases rapidly when more than 200 mg is consumed at one time - it is therefore advisable to take Magnesium supplements in divided doses during the day.

Form of Magnesium Supplementation

Many of the therapeutic benefits associated with Magnesium are optimized when Magnesium is consumed as Magnesium Aspartate and combined with Potassium Aspartate.

Toxic Magnesium Levels

Magnesium’s toxic effects do not usually occur unless a plasma Magnesium level of 3.5 - 5.0 mmol/L is reached.

Magnesium Must be Properly Balanced with these Minerals

The body should contain twice the amount of Calcium as Magnesium, i.e. the Calcium:Magnesium ratio is 2:1.
High dietary levels of Phosphorus inhibit the body’s absorption of Magnesium.

Commercial Availability of Magnesium Supplements

“Singular” Oral Magnesium Products

Magnesium Ascorbate is available from internet-based suppliers in the form of:

- powder

Magnesium Aspartate is available from health food stores and mail order supplement companies in the form of:

- 120 - 600 mg capsules (containing 9 - 120 mg of elemental Magnesium)
- 50 - 667 mg tablets (containing 7.5 - 133.4 mg of elemental Magnesium)
- powder

Magnesium Carbonate is available from health food stores and mail order supplement companies in the form of:

- powder

Magnesium Chloride is available from health food stores and internet-based suppliers in the form of:

- liquid containing 27.05 mg elemental Magnesium per 1 ml

Magnesium Citrate is available from health food stores and mail order supplement companies in the form of:

- 55 - 1,000 mg capsules (9 - 160 mg elemental Magnesium)
- 200 - 250 mg tablets (32 - 40 mg elemental Magnesium)
- powder

Magnesium Gluconate is available from health food stores and mail order supplement companies in the form of:

- 500 mg tablets (25 mg elemental Magnesium)
- powder

Magnesium Glycinate is available from health food stores and mail order supplement companies in the form of:

- 400 mg tablets (328 mg elemental Magnesium)
- powder

Magnesium Hydroxide is available from health food stores and mail order supplement companies in the form of:

- capsules
- liquid Magnesium Hydroxide

Magnesium Malate is available from health food stores and mail order supplement companies in the form of:

- 1,000 mg tablets (100 mg elemental Magnesium)
- 500 mg capsules (50 mg elemental Magnesium)
- powder

Magnesium Orotate is available from health food stores and mail order supplement companies in the form of:

- 200 - 775 mg tablets (15 - 54 mg elemental Magnesium)
- powder

Magnesium Oxide is available from health food stores and mail order supplement companies in the form of:

- capsules
- 95 - 500 mg tablets (56 - 297.5 mg elemental Magnesium)
- powder

Magnesium Picolinate is available from health food stores and mail order supplement companies (mainly only in the USA) in the form of 20 mg (of elemental Magnesium) tablets.

Magnesium Taurate is available from health food stores and mail order supplement companies in the form of:

- 500 mg capsules (125 mg elemental Magnesium)

Oral Formulas

Magnesium (in any of its various forms) is a constituent of most Multi-vitamin/mineral formulas.

Consumer Advice

Magnesium is chemically similar to Nimodipine (a prescription drug that is regarded as a Smart Drug).

Hyper Health

For your review and consult with your Health Care Professional.

Health Benefits of Magnesium

Abnormally low circulating Blood levels of Magnesium is known as Hypomagnesemia.

Adrenal System

Magnesium may improve the function of the Adrenal Glands.

Cardiovascular System

Cells

Magnesium may modulate the electrical potential of Cell Membranes and may help to maintain the permeability of Cell Membranes:

- Magnesium may help to maintain the proper electrical charge gradient across Cell Membranes.

Magnesium may facilitate the survival of Fibroblasts. Magnesium may inhibit the age-related shortening of Telomeres.

Digestive System

Magnesium Sulfate (Epsom Salts) is a good laxative for Constipation (it reduces the normal absorption of Water from the Intestine, thereby causing Bowel Movement).
Diarrhea may occur as a symptom of Magnesium deficiency and Diarrhea may cause the excessive excretion of Magnesium.

Magnesium may help to prevent Gallstones. Magnesium may alleviate some cases of Heartburn.
Nausea may occur as a symptom of Magnesium deficiency. Magnesium may help to prevent Ulcerative Colitis and Ulcerative Colitis patients often experience Magnesium malabsorption.

Vomiting may occur as a symptom of Magnesium deficiency.

Ears and Hearing

Magnesium may help to prevent some types of Deafness:

- Magnesium (especially the Magnesium Aspartate form) may help to prevent Noise-Induced Hearing Loss.

Oversensitivity to Noise may occur as a result of Magnesium deficiency.

Excretory System

Magnesium may strengthen the Bladder Muscles.
Magnesium may help to remove the substances that cause Body Odor from the body.
Magnesium Phosphate and Magnesium Sulfate (Epsom Salts) have been used as traditional remedies for alleviating Foot Odor.

Magnesium may reduce Inflammation of Kidney tissues. Magnesium (400 - 600 mg per day) may inhibit Calcium Oxalate crystal formation in the Urine (Magnesium increases the solubility of Calcium Oxalate) and may thereby help to prevent Calcium Oxalate Kidney Stones:

- Calcium Oxalate Kidney Stones are most likely to form in people who are deficient in Magnesium.
- The Urine of people who are prone to Calcium Oxalate Kidney Stones usually has a lowered Magnesium:Calcium ratio.
- Magnesium supplementation may be effective for preventing the reappearance of Calcium Oxalate Kidney Stones in persons who have previously had Kidney Stones.

Magnesium may alleviate Urinary Incontinence by strengthening the Bladder muscles within three months of initial supplementation.

Eyes/Vision

Cataracts may occur as a result of Magnesium deficiency. Magnesium may alleviate or prevent Dry Eyes (due to its role in the production of Prostaglandin E7, a compound that is necessary for tear production). Magnesium (243 mg per day for at least one month) may improve the visual field and peripheral Blood Circulation of Glaucoma patients:

- Magnesium may help to prevent Glaucoma (by counteracting the toxicity of Glutamic Acid, a suspected cause of Glaucoma).

Magnesium may be essential for the development and maintenance of the Optic Nerve.
Magnesium may be essential for the optimal function of the Retina.

Immune System

Many (59% of) Acquired Immune Deficiency Syndrome (AIDS) patients are found to be deficient in Magnesium and supplemental Magnesium may help to prevent the loss of Helper T-Cells in AIDS patients.
Magnesium deficiency may increase the risk of developing some forms of Cancer and Magnesium deficiency may increase the mortality rate from Cancer:

- Magnesium may help to prevent Colon Cancer. - Magnesium may help to prevent Liver Cancer. - Magnesium may help to prevent Mouth Cancer (oral Cancer).
- Magnesium may help to prevent Ovarian Cancer.

Fever may occur as a symptom of Magnesium deficiency. Magnesium may reduce Inflammation.
Chronic Magnesium deficiency may cause abnormalities in the development of the Lymph Nodes.

Magnesium deficiency may impair the ability of Macrophages to function as Phagocytes.
Chronic Magnesium deficiency may cause abnormalities in the development of the Spleen.
Systemic Lupus Erythematosus (SLE) patients often exhibit abnormally low Magnesium levels.

Chronic Magnesium deficiency may cause abnormalities in the development of the Thymus.

Metabolism: Blood Sugar

Magnesium may help to prevent Diabetes Mellitus and may help to keep Diabetes Mellitus under control (most Diabetes Mellitus patients are found to be deficient in Magnesium).

- Magnesium supplementation may reduce the requirement for exogenous Insulin in Diabetes Mellitus Type 1 patients.
- Deficient levels of intracellular Magnesium may contribute to the impaired Insulin response that occurs in Diabetes Mellitus Type 2. - Diabetes Mellitus patients may have a greater risk of (diabetic) Retinopathy if they are deficient in Magnesium than Diabetes Mellitus patients who are not deficient in Magnesium.

Hypoglycemia may occur as a result of Magnesium deficiency.
Insulin Resistance may occur as a result of Magnesium deficiency.

Metabolism: Energy

Magnesium may improve Athletic Performance (via ATP production).
Magnesium may facilitate the conversion of endogenous Glucose (blood sugar) into Energy (due to its role in the production of Adenosine Triphosphate (ATP)).
Magnesium (Magnesium Aspartate form combined with Potassium Aspartate) may increase the capacity for prolonged Exercise (by up to 50%):

- Supplemental Magnesium may counteract the accelerated excretion of Magnesium that occurs in people who engage in Endurance Exercise. - Magnesium may prevent Exercise-induced increases in Aldosterone and Cortisol levels.

Magnesium (especially the Magnesium Aspartate form of Magnesium when combined with Potassium Aspartate) may alleviate Fatigue (due to its role in the manufacture of Adenosine Triphosphate (ATP)). Magnesium supplementation may reduce the next-day Fatigue associated with Insomnia.

- Magnesium (especially the Magnesium Aspartate form of Magnesium - 1,000 mg per day) may alleviate Chronic Fatigue Syndrome (CFS).

Lethargy may occur as a result of Magnesium deficiency. Magnesium may increase Stamina (Magnesium deficiency may result in lowered Stamina).

Metabolism: Lipids

Magnesium (especially the Magnesium Aspartate form) may lower total serum Cholesterol levels and elevated total serum Cholesterol levels may occur as a symptom of Magnesium deficiency:

- Magnesium may increase HDL Cholesterol levels.
- Magnesium may lower serum LDL Cholesterol levels and may inhibit the oxidation of LDL Cholesterol.

Magnesium may help to lower elevated serum Triglycerides levels (where elevated serum Triglycerides occur as a result of Cholesterol loading).

Metabolism: Liver

Cirrhosis may occur as a result of Magnesium deficiency. Cirrhosis patients often have low Magnesium levels.
Magnesium deficiency may increase the body's susceptibility to Hepatitis infection.
Magnesium deficiency may accelerate the Aging Process in the Liver and may impair Liver function.

Metabolism: Thyroid & Parathyroid

Some cases of Hyperparathyroidism may be attributable to Magnesium deficiency and supplemental Magnesium may alleviate such cases.
Hyperthyroidism may occur as a result of Magnesium deficiency.

Metabolism: Weight

Magnesium may facilitate weight loss in persons afflicted with Obesity (due to its role in the production of Adenosine Triphosphate (ATP)).

Musculoskeletal System: Bones

Magnesium is involved in the health of Bones (64% of the body's Magnesium is concentrated in the Bones).
Magnesium may help to prevent Fractures (due to its ability to increase Bone Mineral Density).
Magnesium deficiency may result in increased Osteoclast activity.

Osteoporosis may occur as a result of Magnesium deficiency - women afflicted with Osteoporosis have been shown to have significantly lower Bone Magnesium than healthy women:

- Magnesium may inhibit the ability of excessive Phosphorus to cause Osteoporosis.

Paget's Disease may cause low serum Magnesium levels (due to higher uptake of Magnesium into Bone). Therefore, Magnesium supplementation may be warranted for Paget’s Disease patients in order to avoid Magnesium deficiency.

Musculoskeletal System: Muscles

Magnesium may help to reverse Cachexia (by enhancing the synthesis of endogenous Proteins and by restoring optimal production of Insulin-like Growth Factor-1 (IGF-1)).
Magnesium may prevent Convulsions and Convulsions may occur as a result of Magnesium deficiency.

Magnesium deficiency within Muscle cells is speculated to be a factor in the development of Fibromyalgia:

- Daily supplementation of 300 - 600 mg of Magnesium (especially from the Magnesium Malate form) may result in significant improvements in the number of tender points in Fibromyalgia patients.
- Some researchers speculate that this improvement results from the Malic Acid content of Magnesium Malate rather than the Magnesium content, although there is also evidence that Magnesium may contribute significantly to the effectiveness of Magnesium Malate.

Magnesium may alleviate Muscle Cramps and Muscle Cramps may occur as a result of Magnesium deficiency:

- Magnesium may alleviate the Muscle Cramps (leg Cramps) that often occur during Pregnancy.

Supplemental Magnesium (560 mg per day) may increase Muscle Strength.
Muscle Tension may occur as a result of Magnesium deficiency and supplemental Magnesium may alleviate Muscle Tension:

- Magnesium is responsible for the effectiveness of Epsom Salts (added to bath water) for alleviating Muscle Tension.

Muscle Weakness may occur as a result of Magnesium deficiency.
Magnesium concentrates in the Muscles (26% of the body’s total Magnesium is stored in Muscles) - the role of Magnesium in the Muscles is to ensure that sufficient Oxygen is delivered to the Muscles. Magnesium is also required for Muscle movement and for the transmission of Nerve Impulses to the Muscles.

Magnesium may alleviate Muscular Tics (by improving the electric conductance of Nerve Impulses at the junctions between the Nerves and Muscles) and Magnesium deficiency may be the underlying cause of Muscular Tics:

- Blepharospasm (Tics of the Eyelids) may occur as a result of Magnesium deficiency (and supplemental Magnesium may alleviate Blepharospasm where Magnesium deficiency is the cause of Blepharospasm).

Nervous System

Oral Health

Magnesium may alleviate Bruxism.
Magnesium may alleviate Periodontal Disease (by increasing the density of Alveolar Bone).
Magnesium may harden Teeth and may prevent Tooth Decay (by stimulating the formation of Tooth Enamel):

- 1% of the body's Magnesium is concentrated in the Teeth.

Respiratory System

Asthma may occur as a result of Magnesium deficiency:

- Magnesium may reduce the bronchoconstriction associated with Asthma by relaxing the (Smooth) Muscle around the bronchial tubes.
- Intravenous solutions containing Magnesium may successfully break acute Asthma attacks.

Chronic Obstructory Pulmonary Disease (COPD) patients are often found to have low (muscle but not serum) levels of Magnesium. Magnesium may help to prevent exacerbations of COPD.
Globus Sensation (a sensation of Throat constriction) may occur as a result of Magnesium deficiency.

Magnesium may improve the function of the Lungs:

- In one study, subjects who consumed at least 380 mg of Magnesium per day exhibited superior Lung function compared to those consuming less than 380 mg of Magnesium per day regardless of whether the subjects smoked or not.

Sexual System

Magnesium (400 - 1,000 mg per day) may alleviate Dysmenorrhea (especially when Magnesium is administered together with Vitamin B6).
Magnesium may alleviate Mastalgia (breast Pain) where Mastalgia is associated with Pre-Menstrual Syndrome (PMS).

Menstruation may cause the depletion of Magnesium.
Women who experience Morning Sickness are often found to have abnormally low Magnesium levels, indicating that Magnesium deficiency may contribute to Morning Sickness. Magnesium may alleviate the Irritability, Fatigue, Depression and Edema associated with Pre-Menstrual Syndrome (PMS) - especially the PMS-C (Cravings) form of PMS.

Magnesium may alleviate the Muscle Cramps (leg Cramps) that often occur during Pregnancy and may prevent/treat Preeclampsia.
Magnesium deficiency may cause Premature Ejaculation. Prostate disorders may occur as a symptom of Magnesium deficiency. Magnesium deficiency may be an underlying cause of (chronic) Prostatitis.

Water & Water Balance

Edema may occur as a result of Magnesium deficiency.

Hyperhealth