Magnesium - for your bones, energy and brain

Magnesium is in the center of the chlorophyll molecule – just as iron is in hemoglobin. How impressive is that!

Magnesium is abundant in green vegetables (think chlorophyll), beans, whole grains, nuts, edible seeds such as pumpkin and sunflower, bananas, chocolate and many other unrefined plant foods. How can it be that a recent report from the US Department of Agriculture indicated that only 32% of us were getting adequate magnesium in our diet? Perhaps this is because we are not following Michael Pollan’s rule “If it came from a plant, eat it; if it was made in a plant, don’t.” A lot of us are filling up on things our ancestors would not recognize as food.


Bones: Magnesium is stored in bones; if there is not enough, bones become more brittle. A study from Tufts University of 900 elderly men and women found higher dietary magnesium intakes were associated with increased bone mineral density at the hip. Eating an unrefined plant based diet gives abundant magnesium as well as potassium, and will help bone strength by creating a more alkaline urine, thereby minimizing calcium loss.

Energy: The body provides energy for all metabolic processes by transforming carbohydrates and fats into a molecule called ATP, which exists as a complex with magnesium. A study from the Agricultural Research Service in North Dakota showed that people with inadequate levels of magnesium need more oxygen during exercise, and tire more quickly, than those with adequate levels.
Heart: Magnesium helps to maintain a normal heart rhythm. Magnesium supplements are sometimes suggested by cardiologists for people with intermittent atrial fibrillation or with cardiac failure. Studies have shown that a high dietary intake of magnesium (lots of unrefined plant food) may decrease blood pressure. This kind of diet is also rich in potassium and calcium, so it is difficult to sort out the factors involved.

Brain: An international study Tsinghua University in Beijing, University of Toronto, MIT, and Tel Aviv University showed that increased levels of magnesium in the brain enhanced learning and memory (in rats). The researchers used a new supplement that passed the blood-brain barrier and entered the brain. While this supplement is not available, they stated that people should get their magnesium from dietary sources – noting that half of all people in industrialized countries have magnesium deficiencies.. A better, plant-based diet may delay the cognitive impairment of aging.

Getting Enough Magnesium (Mg) It’s easy to get plenty of magnesium by eating green vegetables, beans, nuts, seeds and whole grains. Taking Mg as a supplement can be dangerous for people with kidney disease – especially for older people - so check with your doctor. The Institute of Medicine has set a ‘tolerable upper intake’ for Mg pills at 350 mg/day, and many women take that amount with their calcium supplements. Higher levels can cause diarrhea and gastrointestinal discomfort. Magnesium citrate is commonly used as a safe supplement in sensible doses. Two forms of Mg are laxatives and should not be taken regularly – magnesium sulfate (Epsom salts) and magnesium hydroxide (Milk of Magnesia).. Final word – here's another reason to go for the greens!
Sadja Greenwood MD, MPH Back issues on this blog

Important Supplements

IMPORTANT SUPPLEMENTS
Dear readers: this is a summary of a talk I gave at Commonweal on March 7, 2010. Below are some suggested supplements that may help to give you maximum health. However, eating a good diet is the first key to health. Here in West Marin we are blessed to have great organic farmers giving us wonderful vegetables and fruits. Have these every day, along with local diary products and eggs, and small amounts of poultry, fish and meat. Walk, run or bike - spring is on its way. And remember to give thanks to your local farmers, especially organic farmers, for their hard work and provisions.

WOMEN 18-50
*Multivitamin (for folic acid) in case of pregnancy. Folic acid helps prevent birth defects. Multis should contain iron because of menstrual blood loss.
*Calcium - 600-1000 mg daily – to get 1200 mg from pills and diet. Calcium helps bone strength and may help with premenstrual tension.
*Magnesium 300 – 350 mg daily. Magnesium helps bone strength and has numerous positive effects on the body.
*Vitamin D – 1000 – 2000 IU – or enough to keep blood level of 25 hydroxy vitamin D 35 – 40 ng/ml. People with darker skin may need more D to get to these levels. Vitamin D helps with bone strength, prevention of infection and cancer and keeps your brain sharp.
*Vitamin C - 500 mg daily – taking 250 twice a day is ideal
*Fish oil capsule – or eat fish 2-3 times a week. The omega-3 fatty acids in fish oil help your heart and are important for your brain and mood.
*Probiotic on arising – these contain beneficial bacteria that help your immune system fight off colds, and infections of the vagina and bladder

WOMEN OVER 50
*Multivitamin without iron – if diet is haphazard
*Calcium and magnesium as above
*Vitamin D, Vitamin C, Probiotic -the same as for women under 50.
*Fish Oil capsules 2 daily
*Vitamin B12 500-1000 mcg sublingually once or twice a week. A level of 500pg/ml is desirable. As you get older, you may not absorb this essential vitamin from the meat, fish, dairy or eggs that you eat. B12 prevents anemia and keeps your brain sharp. Letting it dissolve under your tongue will take it directly into your bloodstream.

MEN 18-50
*Multivitamin without iron–if diet is haphazard
*Vitamin D – 1000 IU -2000- or enough to keep blood level of 25 hydroxy vitamin D 35 - 40 ng/ml. People with darker skin may need more D to get to these levels.
*Vitamin C - 500 mg daily – taking 250 twice a day is ideal
*Fish oil capsule - or eat fish 2-3 times a week
*Probiotic on arising

MEN OVER 50
*Multivitamin without iron–if diet is haphazard
*Vitamin D , Vitamin C, Probiotic, the same as for men under 50
*Fish oil capsules 2 daily
*Vitamin B12 500-1000 mcg sublingually once or twice a week. A level of 500 pg/ml is desirable
As you get older, you may not absorb this essential vitamin from the meat, fish, dairy or eggs that you eat. B12 prevents anemia and keeps your brain sharp. Letting it dissolve under your tongue will take it directly into your bloodstream.
Sadja Greenwood, MD, MPH back issues on this blog