Perk 1

Magnesium helps to control the heartbeat by transporting calcium and potassium across the cells. These elements work together to control heartbeat.

Magnesium is 4^th most abundant mineral in the body. The levels must be just right for the body to work properly. I learned about the importance of magnesium years ago. A doctor was teaching an advanced life support class (ACLS) spoke about the importance of magnesium. He found that  successful resuscitation occurred after Magnesium was given.

Perk 2 – Rhythm Corrector

Magnesium helps to maintain the correct rhythm and avoid abnormal beats, which can be life-threatening. People with preexisting heart disease are at higher risk for life-threatening complications. It is essential for normal magnesium levels to be in place. 

Perk 3 – Strengthen Bones

The popular belief is that calcium is the main element needed to strengthen bones. With aging, there can be loss of bone density. Most providers will tell clients to take calcium tablets.  They are also advised to drink milk and eat dairy such as cheese and yogurt to increase calcium intake. But calcium needs magnesium to help the body absorb calcium into the bone where its needed.

Perk 4 – Improve chronic diseases and conditions

Magnesium helps to improve your blood sugars. Most people with diabetes, insulin resistance or prediabetes have low magnesium. The magnesium helps the body use insulin better and improve carbohydrate metabolism. Studies show that people who took Magnesium 300 mg daily had lower blood sugar levels.

Blood presssure can be improved by regulating magnesium level. The magnesium increases the secretion of nitric acid. Nitric acid relaxes blood vessels that lowers the pressure.

Relief of migraine headaches can be achieved by improving magnesium levels. The magnesium blocks the signal to the brain and stops the secretion of the chemical that causes the headache.

Magnesium Rich Foods

Magnesium can be obtained from food. Some foods that contain magnesium are:

• Whole wheat
• Spinach
• Quinoa
• Almonds, Cashews, peanuts
• dark chocolate
• black beans
• Edamame
• Avocado
• Tofu
• Yogurt – I recommend lowfat plain Greek yogurt

These can be added to the diet according to preferences, allergies,and personal health goals.

Determine Your Goals

If the goal is weight loss, portion size of nuts, chocolate, and avocado should be limited. People with diabetes or prediabetes may need to limit whole wheat. The alternative way to improve magnesium levels is by supplement. Beware, all magnesium is not the same. There are different forms of magnesium and different types that work on different areas of the body.

All Magnesium is Not the Same

Magnesium comes in powders, capsules, or pills. Capsules are the best form because of longer shelf life. All magnesium products are not the same or created equal. There are several different types of magnesium that works in different ways.

1. Magnesium citrate – The magnesium is combined with citrus fruit complex. This is the most common type of magnesium product. It is easily absorbed by the body and can use to treat constipation.
2. Magnesium oxide – It comes in powder or capsule form. It is poorly absorbed by the body. It is only for short term use. Mag Ox is used to treat heart burn, indigestion, and constipation. It can also be used to treat migraines. Magnesium blood levels will not increase with this preparation.
3. Magnesium chloride – This one is easily absorbed by the body. It comes in a capsule or tablet form. The best form is a cream preparation that can be used to relieve pain and relax sore muscles.
4. Magnesium lactate – This form binds with lactic acid in the body. It is used as a preservative and food additive to regulate acid. It is the ideal product for people who can’t tolerate other forms of magnesium.
5. Magnesium malate – It occurs in fruit and wine. Less laxative effect. It is good for raising magnesium levels in the body. This form has been used to treat fibromyalgia and chronic fatigue syndrome.
6. Magnesium taurate – This formulation helps with regulating blood sugar and blood pressure.
7. Magnesium L-threonate – The body easily absorbs this form. It can manage potential brain disorder, depression, and age-related memory loss.
8. Magnesium sulfate – Commonly known as Epsom salt. It is used to soothe sore muscles and decrease stress. Other formulations are lotions and oils.
9. Magnesium glycinate – Magnesium combined with glycine which is an amino acid. It is easily absorbed by the body. It improves sleep and decrease inflammation in the body. It improves heart disease and diabetes. It lessens anxiety, depression, and stress.
10. Magnesium orotate – This form of magnesium is easily absorbed. It promotes heart health and helps with congestive heart failure. It is popular to be used by athletes and fitness trainers. Its use is limited because of the cost.

Dosing Recommendations

The recommended daily amount of magnesium for women is 320 mg a day and for men 420 mg a day. You can determine which type of magnesium will benefit you the most.

Food as medicine can help raise magnesium levels and supplements can be used to enhance those levels and improve health.

Feel free to leave question and comments below.

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