MAGNESIUM UPDATE 2022 (volume 135)

Summary

Dr. Hendry Suhendra discusses the critical role of magnesium in maintaining overall health, highlighting its impact on blood pressure, blood glucose, heart, bone, muscle, nerve function, and immunity. He emphasizes that magnesium is involved in over 300 biochemical processes in the body and stresses the importance of adequate magnesium intake through food and supplements. Magnesium is also crucial for the absorption and activation of Vitamin D. Dr. Suhendra advises on the correct dosage of magnesium supplements, suggests preferred forms like magnesium citrate, and warns about magnesium deficiency, especially when taking high doses of Vitamin D.

Takeaways

• 😀 Magnesium is essential for over 300 biochemical processes in the body.
• 😀 It plays a crucial role in regulating blood pressure, blood glucose, bone health, heart function, brain health, muscle function, and immunity.
• 😀 Magnesium is primarily found in green leafy vegetables, but the soil quality today means foods contain less magnesium than before.
• 😀 Magnesium deficiency is common, with over 50% of people in the U.S. experiencing low levels of magnesium.
• 😀 It's difficult to meet magnesium needs solely through food due to decreased mineral content in modern soil and crops.
• 😀 The best way to measure magnesium levels is through red blood cell tests, but it's expensive and rarely done routinely.
• 😀 Blood serum magnesium tests are not accurate, as they only reflect about 1-2% of the body's total magnesium.
• 😀 The recommended magnesium intake is 300-400 mg per day for women and 400-500 mg per day for men, ideally split into smaller doses to avoid diarrhea.
• 😀 Magnesium citrate is the most easily absorbed form of magnesium, while magnesium oxide should be avoided due to poor absorption.
• 😀 High doses of vitamin D can deplete magnesium levels, so magnesium supplementation is important when taking large doses of vitamin D.
• 😀 Magnesium helps in the absorption and activation of vitamin D in the body, with its function being crucial for effective vitamin D usage.

Q & A

Why is magnesium important for our body?

Magnesium is essential for over 300 biochemical processes in the body, playing a critical role in maintaining blood pressure, regulating blood glucose, strengthening bones, and supporting heart, brain, muscle, and nerve function. It also helps in maintaining a healthy immune system.

What is the role of magnesium in regulating blood pressure?

Magnesium helps maintain low blood pressure by supporting various biochemical processes that are critical to cardiovascular health.

Can magnesium help in maintaining strong bones?

Yes, magnesium is crucial for bone health. It supports the function of bones, ensuring they remain strong and resilient.

What are the sources of magnesium in food?

Green leafy vegetables, such as spinach, are among the best sources of magnesium. However, the amount of magnesium in food is often lower today due to soil depletion.

Why might magnesium intake from food not be sufficient?

Due to depleted soil and modern farming practices, even foods that traditionally contain high levels of magnesium might not provide enough. Additionally, people may not consume enough magnesium-rich foods regularly.

Should we check magnesium levels in the blood?

While it is useful to check magnesium levels, blood serum tests only reflect a small portion of magnesium in the body (1-2%). A more accurate test would measure magnesium levels in red blood cells, but this is expensive and not routinely done.

How much magnesium do we need daily?

The recommended daily intake of magnesium is between 300-400 mg for women and 400-500 mg for men. It is best to divide the dosage into smaller amounts to prevent diarrhea.

What is the safest magnesium supplement to take?

Magnesium citrate is considered the most effective and well-absorbed form of magnesium. Other forms are also acceptable, but magnesium oxide should be avoided due to poor absorption.

How does magnesium relate to vitamin D?

Magnesium is necessary for the proper absorption of vitamin D from the intestines. Additionally, magnesium helps in the activation of vitamin D in the liver and kidneys, making it essential when taking large doses of vitamin D.

What happens if we don’t get enough magnesium while taking high doses of vitamin D?

If magnesium levels are low while taking large doses of vitamin D, the body may become magnesium deficient. This can lead to various health issues since magnesium is crucial for activating vitamin D and its proper function.