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Magnesium_General_Simple_v1.pptx
This document provides an overview of magnesium, including its discovery, properties, role in the body, deficiency, food sources, supplements, and absorption. Some key points include: - Magnesium is essential for hundreds of biochemical processes in the body and deficiency can cause various symptoms. - Absorption of magnesium can be affected by factors like age, medications, and diet. Older adults and those taking certain medications may absorb less magnesium. - Food sources of magnesium include nuts, seeds, leafy greens, and seafood. Supplements can also provide magnesium, though absorption varies depending on the form.
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Magnesium_General_Simple_v1.pptx
- 1. The Magnesium Secret Magnesium:Your Comprehensive Guideto Magnesium Supplementation, Food Sources, and Health Benefits
- 2. 1. Discovery andHistory 2. Chemical Properties 3. Fun Facts 4. Role of Magnesium in the Body 5. Magnesium Deficiency 6. Daily Recommended Intake 7. Depletion and Symptoms
- 3. 8 Low inmagnesium? 9. Food Sources 10. Supplements 11. Absorption, Stability Constant, and Bioavailability 12. Dosage, Timing andTitrating 13. Interactions
- 4.
- 6.
- 7. Joseph Black 1705 A Scottish physician, physicist, and chemist Magnesia (MgO) was a compound of magnesium in 1755
- 8. Discovery and Historyof Magnesium: Sir Humphry Davy Magnesium oxide Miner’s safety lamp
- 10. WhichCountry Produces the Most PrimaryMagnesium? Basedonacomparison of11countriesin 2015 China ranked Nowith 852kt.No 2,Omanand No 3. USA. On theother endofthe scale wasIndiawith 0.200 kt,Malaysia with1.60kt andUkraine with 2.00kt.
- 12. Silvery-white metal that is relativelylight and has a low density.
- 13.
- 14. Industry Application Magnesium isone-third less dense than aluminium. Useful in aeroplane and car construction. Lightweight, such as car seats, luggage, laptops, cameras and power tools. Ignites easily in air and burns with a bright light, it’s used in fireworks, flares, and photographic flashbulbs.
- 15. Magnesium is achemical element with the symbol Mg and atomic number 12. The AtomicWeight of Mg is 24.3050 u.
- 17. Plant Superhero ofthe plant world. Key ingredient in chlorophyll Use sun energy to make food
- 19. Animals Magnesium isobtained through the consumption of plants Without magnesium- experience negative effects.
- 20. Human Body Consumptionof both plant and animal sources. Negative health effects that can lead to serious health problems (410 Mg Per Day)
- 21. Eat Fish toPrevent Heart Disease A correlation between living near the sea and lower rates of heart disease A 2013 study in England analyzed data from over 48 million people Found that those living within 1 km of the coast had a 22% lower risk of dying from heart disease compared to those living more than 50 km inland.
- 22. Sea Breeze Thethird most abundant element dissolved in seawater. Magnesium in sea water or sea breeze may have a relaxing effect on humans. Sea water contains about 35 grams of magnesium per liter. When you swim in sea water, relax your muscles,
- 24. Biochemical Processes About 300bodily biochemical processes De Baaij and DrAndrea Rosanoff write that 600-800 functions arc involved
- 25. MagnesiumSolutions to Health Enzymes Regulation Bone Health Detox EnergyProduction Cell and DN X Syndrome
- 27. Dosage Age Male FemalePregnancy Lactation 9-13 years 240 mg 240 mg 14-18 years 410 mg 360 mg 400 Mg 360 mg 19-30 years 400 mg 310 mg 350 mg 310 mg 31-50 years 420 mg 320 mg 360 mg 320 mg 51 + years 420 mg 320 mg
- 29. 5.Consequences of Magnesium Deficiency andToxicity 72.5% According toa study published in the journal Nutrients in 2020, magnesium deficiency is a significant problem in many countries, including Malaysia.The study found that up to 72.5% of Malaysians had inadequate magnesium intake, which could potentially lead to magnesium deficiency. The journal Nutrients in 2020, and the title of the study is "Magnesium Intake of Malaysian Adults: Findings from the Malaysian Adults Nutrition Survey (MANS) 2014".The study was conducted by a team of researchers from the Malaysian Ministry of Health and Universiti Putra Malaysia
- 30. Magnesium Deficiency in theUS 90% Men's dailyshortfall. As an example, taking the US RDA of say 420 mg/day for men, we can see the shortfall in the dietary intake of: 68 mg/day for American Caucasian men, 90 mg/day for Mexican American men and 142 mg/day for African American men. Women's daily shortfall. As an example, taking the US RDA of say 320 mg/day for women, we can see a shortfall in the dietary intake of: 64 mg/day for American Caucasian women, 78 mg/day for Mexican American women and 118 mg/day for African American women.
- 32. Absorption of Magnesium Severalfactors can affect the absorption of magnesium supplements, including: - Age: Older adults may have reduced magnesium absorption due to decreased stomach acid production and digestive enzymes. - Medications:Certain medications, such as proton pump inhibitors, can decrease the absorption of magnesium. - Diet:A diet high in fiber and phytic acid can decrease the absorption of magnesium. - Health conditions:Certain health conditions, such as celiac disease, Crohn's disease, and kidney disease, can affect magnesium absorption.
- 33. FactorsThatCanAffect Magnesium Depletion, Absorption andUtilizationinthe Body Several factorscan affect magnesium absorption and utilization in the body.These include: Presence of other nutrients, such as calcium and vitamin D. Certain medications and health conditions, such as gastrointestinal disorders and kidney disease. Alcohol consumption and excessive sweating, which can increase the body's magnesium requirements.
- 34.
- 35. Consuming highamounts of processed foods, often low in magnesium. Consuming high amounts of processed oils which arc literally stripped of magnesium Soybeans have 280 mg of magnesium per 100 grams, but soybean oil has 0 mg, Sunflower seeds have 325 mg per 100 grams, but sunflower seed oil has 0 mg of magnesium. Smoking can reduce magnesium levels Alcohol intake can reduce magnesium levels by quickly increasing magnesium’s urinary excretion - up to as much as 300%. Excess ethanol. (58)We get ethanol from alcohol like vodka and brews like beer, but it also occurs in nature as a by-product of yeast metabolism and is often found in over-ripe fruit. Caffeine intake can reduce magnesium levels by increasing its urinary excretion
- 36. Many medicationsand drugs strip out magnesium; in particular, diuretics, digitalis, antibiotics, steroids, indomethacin, cisplatin, amphotericin B, cholestyramine, synthetic estrogens. Long term use of proton pump inhibitors can lead to hypomagnesia Some oral contraceptives can deplete magnesium Various vitamin deficiencies can lead to an inability to store andin particular low vitamin D status reducing gastrointestinal absorption. Vitamin D increases calcium and magnesium absorption in the small intestines, but with excess vitamin D this can reverse. Excess table salt intake.Table salt is usually just sodium and chloride, unlike sea salt which has several dozen minerals combined.Table salt generally has a higher concentration of sodium which binds to magnesium
- 37. Drinking largequantities of processed fizzy drinks and soda pops, many of which contain phosphoric acid that binds to the magnesium in the gut rendering it less available to the body High consumption of sugar and simple carbohydrates - lots of magnesium is needed to process glucose and fructose. Removing sugar from the diet, including fruit sugar, is often a key factor in migraine mitigation Taking too much supplemental zinc without magnesium is shown to be a factor in draining magnesium. Taking too much supplemental calcium reduces magnesium.Excess calcium and phosphate decrease magnesium absorption in the intestines
- 38. Excessive menstruationand vaginal flux Certain parasites (pinworms) Profuse sweating releases magnesium through the skin pores. Strenuous exercise apparently increases urinary and sweat losses that may increase magnesium requirements by 10-20%.” Strenuously exercising regularly over a long period (2 months) e.g marathon running, and triathlon type endurance events can place high demands on magnesium stores. An overactive thyroid increases magnesium use in the body, by increasing the metabolic rate and using up adenosine triphosphate (ATP), the energy packets made in each cell of the body.The production of ATP requires magnesium. Weed sprays like Roundup contain glyphosate which binds to magnesium in the soil, reducing its bioavailability to the plants destined for your table.
- 39. Why is Magnesium Deficient? Magnesiumis also lost due to electromagnetic field (EMF) exposure something to which we are more and more exposed every day with all our electronic devices, phones, laptops, tablets, wifi signals, transmissions from aerials and telephone repeater stations Pregnancy can be heavily taxing on magnesium supplies. Common symptoms of deficiency during pregnancy are constipation, leg cramps, backaches, fluid retention, irritability, and insomnia High fructose corn syrup and aspartame drains magnesium. Mercury amalgam fillings can leach magnesium.Trace amounts of mercury can leach into the digestive tracts.
- 41. 6. How doyou know if you are low in magnesium? There are 5 main ways to measure magnesium in your body. And none are perfect! 1. Serum BloodTest 2. Red Cell BloodTest 3. Sublingual Buccal Cell Smear Test 4. Magnesium Loading Challenge Test 5. Blood Ionised Magnesium Test 6. Hair MineralTest
- 42.
- 43. Symptoms 15. Asthenia (weaknessand lack of energy) 16. Asthma 17. Blood clots 18. Breath shortness 19. Bronchitis 20. Caffeine cravings 21. Calcium deficiency (osteoporosis, hypertension, mood swings, low calcium blood tests etc) 22. Carbohydrate cravings 23. Cardiovascular disease 24.Coronary arteriosclerosis
- 44. 25. Chocolate cravings 26.Choking on food 27. Chronic fatigue syndrome 28. Chronic neck pain and back pain 29. Cluster headache 30. Cravings - carbohydrates, chocolate, salt, junk food, coffee, caffeine 31. Coffee cravings 32. Cold extremities 33. Concentration problems 34. Confusion 35. Convulsions 36. Depression - magnesium catalyses mood-regulating neurotransmitters like serotonin 37. Diabetes 1 and II 38. Digestion problems a. Colitis b. Constipation c. Constipation alternating with diarrhoea d. Diarrhoea e. Crohn’s disease f. Fat in the stool g. Irritable bowel syndrome 39. Eye twitching, nystagmus 40. Fatigue Assessment ofmagnesium deficiency symptoms
- 45. 41. Fibromyalgia 42. Floatersin the eyes 43. Fungal infections due to a depressed immune system 44. Headache 45. Hearing loss, impaired hearing 46. Heart disease 47. Heart palpitations 48. Heartbeat rapid 49. High cholesterol 50. High protein intake 51. High sodium-to-potassium ratio 52. Homocystinuria 53. Hyperactivity 54. Hyperarousal 55. Hyperventilation 56. Hypertension (high blood pressure) 57. Impotence (lack of nitric oxide) 58. Indigestion 59. Infertility 60. Inflammation 61. Insomnia (difficulty sleeping) 62. Insulin resistance Assessment ofmagnesium deficiency symptoms
- 46. 63. Iron accumulation 64.Irritable bowel syndrome 65. K deficiency (arrhythmia, hypertension, some forms of cancer) 66. Kidney disease and damage 67. Kidney stones 68. Lethargy 69. Libido loss 70. Liver damage 71. Magnesium low in blood serum 72. Memory impairment 73. Menstrual cramps and pains 74. Migraines 75. Mitral valve prolapse 76. Mood swings 77. Multiple sclerosis 78. Muscle weakness 79. Muscle cramps, muscle spasm, twitching, tics 80. Nitric oxide low 81. Noise sensitivity 82. Numbness of hands and feet 83.Osteoporosis 84. Paranoia 85. Parathyroid activity 86. Peroxynitrite damage (migraine, multiple sclerosis, glaucoma, Alzheimer's disease) 87. Pins and needles 88. Premenstrual syndrome Assessment ofmagnesium deficiency symptoms
- 47. Assessment ofmagnesium deficiency symptoms 89. Polycystic ovariandisease 90. Potassium deficiency (low potassium blood count) 91. Raynauld’s syndrome 92. Restlessness 93. Recurrent bacterial infection due to low levels of nitric oxide in the cavities (sinuses, vagina, middle ear, lungs, throat, etc.) 94. Seizures and convulsions 95. Slurred speech 96. Stroke 97. Sugar cravings 98. Swallowing difficulties, dysphagia 99. Sweating excessively (hyperhidrosis) 100. Syndrome X 101.Tetany syndrome 102.Thirst - excessive 103.Thyroid hyperactivity 104.Thiamine deactivation (low gastric acid, behavioral disorders, etc.) 105.Tingling hands and feet 106.Tremor of hands 107.Tooth cavities 108.Twitching 109.Tinnitus 110.Wheezing
- 48. 6.The Absorption of Magnesium Alittle basic background chemistry will help us understand how magnesium is absorbed in the body. Firstly, it is important to understand that the most important absorption of magnesium is into the cells. Not just into the bloodstream; where only 1% of magnesium is found. It needs to get into the cells. So, the magnesium first gets into the bloodstream and then is transported to the cells. Secondly, it’s important to note that “raw, basic” magnesium on its own is not easily found in nature. You don’t go to a magnesium mint? and dig it out like gold or silver. It exists mainly in an invisible form, dissolved in seawater (or lake water), After sodium and chlorine, it is the third most abundant element found in seawater.To get magnesium from the seawater a process of electrolysis is used to extricate I Another source is underground beds of magnesium chloride salts formed when ancient oceans were covered by land. One such huge deposit, that I have visited, is in the Zechstein area of the Netherlands.
- 49. 6.The Absorption of Magnesium Chemistscan isolate magnesium into a lump of grey metal on its own, but it will not stay in that form when exposed to other chemicals or elements. It binds quickly to other chemicals, so for example when exposed to the atmosphere it quickly forms an oxide coating. It is also extremely strong while very light making it highly desirable in making metal alloys for use in engines and electronics. A lump of pure magnesium burns fiercely with a bright white light, and this property makes it useful in fireworks and munitions. If you can now imagine this energy on a microscopic scale - this is one major sources of energy that drives our bodies' batteries - the mitochondria and ATP (adenosine triphosphate). So, in a way we are fuelled in a similar way to fireworks! Another common way to find magnesium in nature is where the magnesium is tightly bound to another chemical compound in the form of magnesium salts. Magnesium can bind to either organic or inorganic chemicals. A magnesium form bound with an organic compound is often referred to as a chelate. These organic forms are often amino acids or other acids.
- 50. Factors thataffect magnesium absorption: Several factors can affect the absorption of magnesium supplements, including: - Age: Older adults may have reduced magnesium absorption due to decreased stomach acid production and digestive enzymes. - Medications:Certain medications, such as proton pump inhibitors, can decrease the absorption of magnesium. - Diet:A diet high in fiber and phytic acid can decrease the absorption of magnesium. - Health conditions:Certain health conditions, such as celiac disease, Crohn's disease, and kidney disease, can affect magnesium absorption.
- 51. Magnesium is foundin a variety of foods, including leafy green vegetables, nuts, seeds, whole grains, legumes, and seafood. Some of the best food sources of magnesium include spinach, almonds, black beans, avocado, and salmon.
- 52. Magnesium is foundin a variety of foods, including leafy green vegetables, nuts, seeds, whole grains, legumes, and seafood. Some of the best food sources of magnesium include spinach, almonds, black beans, avocado, and salmon.
- 53. FoodSources of Magnesium: Nuts andseeds Almonds (roasted): 1 ounce (oz) = 80 (mg) of magnesium. Cashews (roasted): 1 oz = 72 mg of magnesium. Flaxseed (whole): 1 tablespoon = 40 mg of magnesium. Peanuts (dry roasted): 1 oz = 49 mg of magnesium. Pumpkin seeds (hulled, roasted): 1 oz = 150 mg of magnesium. Chia seeds: 1 oz = 111 mg of magnesium. Legumes Black beans (boiled): 1/2 cup = 60 mg of magnesium. Edamame (cooked, prepared): 1/2 cup = 50 mg of magnesium. Lima beans (cooked): 1/2 cup = 40 mg of magnesium
- 54. FoodSources of Magnesium: Fiber-rich wholegrains Quinoa (cooked): 1/2 cup = 60 mg of magnesium. Shredded wheat (plain, unfrosted): 1 cup = 56 mg of magnesium Low-fat dairy products Milk (nonfat): 1 cup = 24 to 27 mg of magnesium. Yogurt (plain, low fat): 8 oz = 42 mg of magnesium. Greens Spinach (cooked): 1/2 cup = 78 mg of magnesium. Swiss chard (cooked): 1/2 cup = 75 mg of magnesium. Collard greens: 1/2 cup = 25 mg of magnesium.
- 55. FoodSources of Magnesium: Fruit Avocados: Onewhole avocado = 58 mg of magnesium. Bananas: One medium banana = 32 mg of magnesium. Papaya: One small papaya = 33 mg of magnesium. Blackberries: 1 cup = 29 mg of magnesium. Vegetables Green peas: 1/2 cup = 31 mg of magnesium. Sweet corn: 1/2 cup = 27 mg of magnesium. Potatoes: One medium potato with skin = 48 mg of magnesium. Chocolate Dark chocolate (70%-85% cocoa) 1 oz = 64 milligrams of magnesium.
- 57. 8. Supplements andOther Sources of Magnesium Magnesiumsupplements are available in a variety of forms, including magnesium oxide, magnesium citrate, magnesium glycinate, and magnesium chloride. Magnesium can also be found in some over-the-counter medications, such as antacids and laxatives. Some magnesium supplements are combined with other nutrients, such as calcium and vitamin D, for improved absorption. Magnesium Uses in hospital: Magnesium has been shown to be beneficial in cases of eclampsia, a serious complication during pregnancy that can lead to seizures and other health problems. It has also been studied for its potential role in asthma management and prevention, as well as in reducing the frequency and severity of migraines. However, magnesium is not typically used as a primary treatment for hospital operations or surgeries
- 58. Supplements andOther Sources ofMagnesium 1. Magnesium Malate:This type of magnesium is made by combining magnesium with malic acid, which is found naturally in many fruits. Magnesium malate may be beneficial for individuals with fibromyalgia, as malic acid is involved in energy production and may help reduce muscle pain and fatigue. 2. MagnesiumGlycinate: Also known as magnesium bisglycinate, this form of magnesium is made by combining magnesium with glycine, an amino acid. Magnesium glycinate is highly absorbable and may be a good choice for individuals who experience digestive discomfort with other forms of magnesium. 3. Magnesium Citrate:This type of magnesium is made by combining magnesium with citric acid. Magnesium citrate is commonly used as a laxative due to its ability to promote bowel movements. It may also be beneficial for individuals who have difficulty absorbing other forms of magnesium.
- 59. Supplements andOtherSources of Magnesium 4. MagnesiumOxide:This type of magnesium is made by combining magnesium with oxygen. Magnesium oxide is a highly concentrated form of magnesium and is commonly used to treat magnesium deficiencies. However, it may not be as well absorbed as other forms of magnesium and may cause digestive discomfort. 5. MagnesiumChloride:This type of magnesium is made by combining magnesium with chloride. Magnesium chloride is highly soluble and may be beneficial for individuals who have difficulty absorbing other forms of magnesium. It may also be used topically as a skin moisturizer or for foot soaks. 6. MagnesiumTaurate:This form of magnesium is made by combining magnesium with the amino acid taurine. Magnesium taurate may be beneficial for individuals with cardiovascular issues, as taurine has been shown to support heart health.
- 60. Supplements andOtherSources of Magnesium 7. Magnesium Threonate: This form of magnesium is made by combining magnesium with threonic acid. Magnesium threonate may be beneficial for brain health, as it has been shown to increase magnesium levels in the brain and improve cognitive function. Magnesium Glutamate is a form of magnesium that is bound to the amino acid glutamate. This form of magnesium is often used as a dietary supplement to help increase magnesium levels in the body. Glutamate is an important neurotransmitter in the brain and is involved in many functions, including memory, learning, and mood regulation. However, some people may be sensitive to glutamate and may experience adverse effects, such as headaches or allergic reactions. Magnesium Sulfate, also known as Epsom salt, is a compound that contains magnesium, sulfur, and oxygen. It is often used as a natural remedy for muscle aches and pains, as well as for its laxative properties. Magnesium sulfate is also used in medicine as a treatment for conditions such as eclampsia, a serious complication of pregnancy that can cause seizures. Additionally, magnesium sulfate is sometimes used in agriculture as a fertilizer to help improve soil quality and plant growth.
- 61. 6.TheAbsorption of Magnesium Organic compounds Examples of magnesium theirs (i.e. magnesium forms bound to organic chemicals) are magnesium acetate, magnesium gluconate, magnesium lactate, magnesium citrate, magnesium malate, magnesium mandelate, magnesium salicylate, magnesium gluconate, magnesium aspartate and many others. Inorganic compounds Examples of magnesium forms bound to inorganic substances are magnesium oxide, magnesium sulphate, magnesium chloride, magnesium carbonate, magnesium acetate, and magnesium pidolate. Some of these are forms that are familiar to many migraine sufferers who have used them in migraine mitigation with varying degrees of success.
- 63. The bioavailability ofmagnesium supplements can vary depending on the form of magnesium used. Magnesium oxide is a common form of magnesium supplement but has relatively low bioavailability. Magnesium citrate and magnesium
- 64. . Undernormal physiological conditions the general guide is the duodenum absorbs 11%, the jejunum 22%, the ileum 56%, and the colon 11%.That makes 89% of the absorption in the small intestines under normal circumstances. De Baaij et alia explain that “given a daily Mg2 intake of 370 mg, 30 -50% is absorbed in the intestine, resulting in a net uptake of 100mg.The net absorption of dietary magnesium in a typical diet is approximately 30 to 50%. Selenium, parathyroid hormone (PTH) and vitamins B6 and D help Magensium to absorb better.
- 65. 8.The Absorption of Magnesium Researchshows that the absorption rate of magnesium oxide is very low, at around 4%. So, from the 400 mg magnesium oxide tablet, of which say 244 mg is elemental magnesium only 4% is absorbed. (188) So that is about 10 mg But a high elemental count does not mean it is all absorbed in the cells! So, to get the most magnesium we should therefore just select the one with the highest percentage of elemental magnesium, right? Wrong! Just because a magnesium compound has a high elemental count of magnesium does not mean that you will absorb all of that when you ingest it. The amount that is absorbed by the body depends on: 1.The amount of elemental magnesium released and probably more importantly, 2. how soluble the compound is, which is a function of how tightly bound the compound is. How soluble is your magnesium supplement? Well... It depends on the Stability constants and how easily your body can break it apart.
- 66. How much magnesium is ina 400 mg tablet of magnesium? Not so simple! In a 400 mg tablet, the uninitiated might assume that there were 400 mg of magnesium. But this is not always the case, because: 1. magnesium is always bound to some other substance, and 2. it depends on how the manufacturer reports the magnesium content. In terms of being bound to another sub, as we explained earlier, for example: • magnesium taurate is bound to taurine, an amino acid • magnesium malate the magnesium is bound to malic acid (what you get from apples) • magnesium chloride is bound to chloride • magnesium sulfate is bound to sulfur, and so on. These are called metal-ligand complexes. Magnesium is the metal and the other bit that binds to it is called the ligand. Ligand is from the Latin word ligare meaning to bind or tie.
- 67. Howmuchmagnesiumisina400mgtabletofmagnesium? Elemental Magnesium The actual amount of magnesium in the metal-ligand compound is called the elemental magnesium. For example, magnesium gluconate has only 5% elemental magnesium. So, in a 400 mg magnesium gluconate tablet there may only 20 mg of elemental magnesium if your supplement label states: "Magnesium ( as magnesium citrate): 500 mg" it should contain 500 mg of actual magnesium. However, if the label states "Magnesium citrate 500 mg," this means the entire compound is 500 mg — of which only a small percentage is magnesium (in fact, it's only 16.2%) or 81 mg. Magnesium oxide has one of highest amounts of elemental magnesium but...It has one of highest amounts of elemental magnesium at 61%, providing around 244 mg of elemental magnesium in a 400 mg tablet.
- 68. How much magnesium is ina 400 mg tablet of magnesium? Elemental magnesium contents and relate this below to how many milligrams would exist in a 400 mg tablet. Magnesium Oxide - 61% elemental magnesium. 244 mg in a 400 mg tablet. Magnesium Hydroxide (Milk of Magnesia) - 42% elemental magnesium. 167 mg in 400 mg per 5 ml oral suspension. Magnesium Citrate - 16% elemental magnesium. 64 mg in a 400 mg tablet. Magnesium Glycinate - 14% elemental magnesium. 56 mg in a 400 mg tablet. Magnesium Lactate - 12% elemental magnesium. 48 mg in 400 mg tablet. Magnesium Sulfate - 10% elemental magnesium. 1 gram per 100 ml solution for injection. Magnesium Gluconate - 5% elemental magnesium. 20 mg in 400 mg tablet. Magnesium Malate - 15% elemental magnesium. 60 mg in 400 mg tablet Magnesium Taurate - 8.9% elemental magnesium. 36 mg in 400 mg tablet
- 69. StabilityConstant Scientists ratea compound’s solubility by a rating called a stability constant. Dr George Eby explains that the lower the stability constant the more soluble in water is the metal-ligand compound. A stability constant measures the strength of how tightly bound the parts of a compound. Very low stability constant numeric values (between negative values) mean that the metal-ligand is not only soluble in water but readily splits into the metal ionic form and the ligand. In other words, a low stability constant means that it is easy to split. Between 3 and perhaps as high as 6, metal-ligands are likely to split in stomach acid, but not greatly at pH 7.4. For stability constants above 6, there is less metal released regardless of how low the pH may be, and such compound are essentially useless in biological systems which use (stomach) acids to dissociate metal from ligand.
- 70. StabilityConstant 0 - SolubleinWater These forms of metal-ligands are most soluble in water and when the (compound is broken down it is more absorbable by the body’s cells. At a pH of 7.4 these metal-ligands are substantially ionized. In the case of magnesium chloride, it is totally ionized. Magnesium compound Ligand Stability Constant Ionization Magnesium chloride chloride 0 Ionized Magnesium oxide monohydrate oxygen/ hydrogen 0* Ionized
- 71. StabilityConstant >0 to 3-Solublein Water These metal-ligands are somewhat soluble in water, but most need some stomach acid to break them down in the body into their ionized forms Magnesium Compound Ligand Stability Constant Ionization Magnesium Acetate acetic acid 0.51 Substantially ionized Magnesium gluconate gluconic acid 0.70 Substantially ionized Magnesium lactate lactic acid 0.93 Substantially ionized Magnesium malate malic acid 1.55 Substantially ionized Magnesium glutamate glutamic acid 1.90 Substantially ionized Magnesium aspartate aspartic acid 2.43 Substantially ionized Magnesium oxalate oxalic acid 2.55 Substantially ionized Magnesium citrate citric acid 2.8 Substantially ionized
- 72. StabilityConstantof3to6- SolubleinStomachAcid These metal-ligandsneed more stomach acid to break them into their ionized forms. Many amino acid complexes arc in the 4 to 5 range and are well absorbed, though not necessarily broken down by acids. Magnesium compound Ligand Stability Constant Ionization Magnesium oxide* oxygen 3+ Magnesium glycinatc glycine 3.45 Magnesium salicylate salicylic acid 4.70 Magnesium orotate orotic acid 5.34
- 73. Bioavailability MagnesiumCitrate: around90% MagnesiumGlycinate: around 80% MagnesiumChloride: around 12% MagnesiumOxide: around 4% MagnesiumTaurate: moderate to high (the exact percentage is not well established) MagnesiumThreonate: higher than other forms, particularly for brain function (exact percentage is not well established) MagnesiumGlutamate:There is limited research on the bioavailability of magnesium glutamate MagnesiumOrotate: It is believed to have a moderate to high bioavailability, Magnesium Phosphate: It is believed to have a moderate bioavailability,
- 75. 10. Magnesium Dosage, Timing and Titrating Recommendeddosages for different types of magnesium supplements The recommended dosage of magnesium supplements depends on the type of supplement, age, and sex of the individual. Generally, the recommended dietary allowance (RDA) for magnesium is: - 400-420 mg/day for men aged 19-30 years - 310-320 mg/day for women aged 19-30 years - 420 mg/day for men aged 31 and above - 320 mg/day for women aged 31 and above
- 76. Best times to take magnesium supplements: The best time to take magnesium supplements depends on the form of supplement and the reason for taking it. For example: - Magnesium citrate and magnesium oxide supplements are best taken on an empty stomach to enhance absorption. - Magnesium glycinate is best taken at bedtime as it may help improve sleep quality. - Magnesium supplements can be taken before or after exercise to help prevent muscle cramps. It is generally recommended to split the daily dose of magnesium supplements into two or three smaller doses throughout the day, as this can enhance absorption and reduce the risk of gastrointestinal side effects.
- 77. Potential Risks andSide Effects of Magnesium Supplements Possible side effects of magnesium supplements Magnesium toxicity and its symptoms Individuals who should avoid taking magnesium supplements Magnesium supplementation is generally safe for most people when taken in recommended dosages. However, there are potential risks and side effects to be aware of, including: Gastrointestinal issues such as diarrhea, nausea, and abdominal cramping Changes in blood pressure and heart rate Muscle weakness and fatigue Difficulty breathing Allergic reactions in rare cases
- 78. Certain individuals may be ata higher risk for magnesium toxicity People with kidney disease or kidney failure People taking certain medications, such as antibiotics or diuretics People with a history of bowel obstruction or other gastrointestinal disorders People with heart disease or an irregular heartbeat Pregnant or breastfeeding women (in some cases, high doses of magnesium can cause harm to the foetus or new-born
- 79. Titrating method Magnesium mineralsupplement treatment with slowly increase method. A titrating method is a common approach used for gradually increasing magnesium supplementation.This method involves starting with a low dose of magnesium and slowly increasing the dosage over time until reaching the desired level. The reason for this gradual approach is that sudden high doses of magnesium can cause digestive discomfort, such as diarrhea, nausea, and abdominal cramps. By starting with a low dose and gradually increasing the amount, the body has time to adjust and minimize these side effects. For example, if a person wants to take a magnesium supplement with a dose of 1000 mg, they may start with a low dose of 100-200 mg per day and gradually increase the dosage by 100-200 mg every few days until reaching the desired level.
- 81. interactions of magnesium with other nutrientsand medications. Magnesium's interactions with other essential nutrients:This section explains how magnesium interacts with other essential nutrients, such as calcium and vitamin D. It discusses the importance of balancing magnesium intake with these other nutrients to maintain optimal health. Potential drug interactions with magnesium supplements:This section explores the potential interactions between magnesium supplements and prescription medications. It highlights the importance of consulting with a healthcare provider before taking magnesium supplements if you are taking any medications.
- 82. interactions of magnesium with other nutrientsand medications. Calcium: Magnesium and calcium work together in the body to promote strong bones and teeth. Magnesium helps regulate calcium levels in the blood and supports calcium absorption in the bones. Vitamin D: Magnesium is required for the activation of vitamin D, which helps the body absorb calcium. Potassium: Magnesium and potassium work together to regulate blood pressure and support healthy heart function. Zinc: Magnesium and zinc both play important roles in immune function, and magnesium is necessary for the proper utilization of zinc in the body. Vitamin B6: Magnesium is required for the activation of vitamin B6, which is involved in many metabolic processes in the body, including the production of neurotransmitters and the formation of red blood cells.
- 83. interactions of magnesium with other nutrientsand medications. it is important to consult with a healthcare provider before taking magnesium supplements if you are taking any medications. Some medications that may interact with magnesium supplements include: Antibiotics: Magnesium can reduce the absorption of certain antibiotics, such as tetracyclines and quinolones, if taken at the same time. Diuretics: Some diuretics, such as thiazide diuretics, can cause the body to excrete magnesium, leading to magnesium deficiency. Bisphosphonates: Bisphosphonates, used to treat osteoporosis, may be less effective when taken with magnesium supplements. Blood pressure medications: Magnesium supplements can lower blood pressure, so taking magnesium supplements with blood pressure medications can potentially cause blood pressure to drop too low. Muscle relaxants: Magnesium supplements can enhance the effects of muscle relaxants, such as baclofen and tizanidine, leading to excessive sedation or muscle weakness.
- 84. 2 Hours Thetiming of magnesium supplementation in relation to medication intake can vary depending on the medication and the individual's specific health needs. In general, it is recommended to take magnesium supplements at least 2 hours before or after taking medications, as magnesium can potentially interact with certain medications and reduce their effectiveness. However, the exact timing may vary depending on the medication and the individual's health status, so it is important to consult with a healthcare provider for personalized guidance.
Editor's Notes
- #22 There have been studies that suggest a correlation between living near the sea and lower rates of heart disease. Here are some examples: A study published in the journal Health & Place in 2013 found that people who lived closer to the coast in England had better health outcomes, including lower rates of heart disease. The study analyzed data from over 48 million people in England and found that those living within 1 km of the coast had a 22% lower risk of dying from heart disease compared to those living more than 50 km inland. A study published in the American Journal of Epidemiology in 2006 found that living near the coast was associated with better health outcomes, including lower rates of heart disease, among elderly people in the United States. The study analyzed data from over 3 million Medicare beneficiaries and found that those living within 5 km of the coast had a lower risk of dying from heart disease compared to those living more than 50 km inland. A review published in the International Journal of Environmental Research and Public Health in 2016 found that living near the coast was associated with a range of health benefits, including lower rates of heart disease. The review analyzed data from multiple studies and found that people living near the coast had better mental health, were more physically active, and had better access to healthy food.
- #42 Serum Blood Test Serum Blood tests can measure the level of magnesium but: using this methodology are flawed. (174) We will look at these later in the book, and the impact this has had on the studies on magnesium bioavailability. 1. Only 1% of the body’s magnesium is found in the blood and only 0.3% in the serum. 2. When the body needs magnesium, it grabs it from the bones, muscles and tissue (in milliseconds if needed) and puts it into the blood, 3. this means that even though the blood levels of magnesium may be high, the levels in the bones and tissues (where 99% of the body’s magnesium exist) may be low.Therefore, the blood serum magnesium level is an inaccurate indicator of total body magnesium. What it means is that your serum level could show normal levels, however this could be because the body has drawn it into the blood to take to areas where it is needed. So, while the levels in the serum may toe normal there is no way of knowing from this that your total magnesium in the tissues is normal. Red Blood Cell Test A slightly more accurate test and one recommended by Dr Carolyn Dean is the Red Blood Cell (RBC) test. This measures the magnesium in the red blood cells and not in the tissues. In the USA you can contact RequestATest.com for this. Sublingual Epithelial Cell / Buccal Cell Smeariest - Exatest In this test your doctor scrapes a sample from under your tongue and then sends them to the lab. The test can be quite expensive. A California company Intracellular Diagnostics provides this test which they brand Exatest. This is a more accurate test of magnesium levels because it assesses the levels in the cells. Their website is www.exatest.com. This is probably the best test of those that are readily available, but it is not cheap. Magnesium Loading Challenge Test For this test a urine sample is taken, and the magnesium levels assessed. After this a pre-determined amount of magnesium is injected into your veins by your doctor or other qualified health professional. Following this urine samples are taken at various time intervals over a 24-hour period and the levels of magnesium assessed. Should the patient retain a high level of magnesium in comparison to ’normal’ parameters it is assumed that the person is magnesium deficient. If a large amount of magnesium is excreted in the urine it is assumed that the body has sufficient magnesium and thus expels the surplus . Israeli scientists led by Dr Michael Shechter recently demonstrated and argued that the magnesium loading test is significantly inferior to the Exatest epithelial test, and that the tests comparing different forms of magnesium Blood Ionised Magnesium Test This is the most accurate test but is not readily available outside the research world. Devised by Dr Bella and Burton Altura it measures ionised magnesium which is the body’s most active form. Hair Mineral Test This test is less commonly performed and is not a highly accurate way of assessing cellular magnesium levels. Some experts say that the best way to test your magnesium deficiency is to take stock of your own health Dr Mark Sircus, author of Transdermal Magnesium Therapy advises that the best way to determine your magnesium status is by taking stock of your own health. He claims that to do this one needs to assess whether one has magnesium deficiency symptoms (see our list below). He states: “If the Standard American Diet is your primary source of nutrition ... the magnesium stores in your body will steadily decline. If you drink alcohol, rest assured that will further push you into magnesium deficiency ... then you need to replenish your magnesium stores irrespective of what any tests say. ” (17)
- #68 2014 Canadian study found 5 magnesium types fairly similar in bioavailability This is consistent with the findings of the 2014 study by Bertinato et al, scientists at the Nutrition Research Division of Health Canada and the University of Ottawa concluded that in terms of bioavailibility the 5 types of magnesium tested were fairly similar. (184) 1990 Study by Lindberg shows that magnesium citrate is better absorbed than magnesium oxide There are other studies on absorption but one of particular interest was conducted by Lindberg and team in 1990 at the Center for Mineral Metabolism and Clinical Research. University of Texas, Southwestern Medical Center, Dallas, USA. The study compared magnesium oxide and magnesium citrate absorption in the laboratory and in humans. They gave volunteers doses of the two salts, following which they measured how much magnesium came out in the volunteers’ urine. Because more magnesium came out in the urine following the ingestion of magnesium citrate, this was deemed to be more soluble and more bioavailable than magnesium oxide. (187) It is interesting because their findings have been challenged in 2012 by an Israeli team led by Shechter, and we will look at this debate later in this book. 074)
- #69 How much magnesium is in a 400 mg tablet of magnesium? Not so simple! In a 400 mg tablet the uninitiated might assume that there was 400 mg of magnesium. But this is not always the case, because: 1.the magnesium is always bound to some other substance, and 2.it depends on how the manufacturer reports the magnesium content. In terms of being bound to another substances, as we explained earlier, for example: • magnesium taurate is bound to taurine, an amino acid • magnesium malate the magnesium is bound to malic acid (what you get from apples) • magnesium chloride is bound to chloride • magnesium sulfate is bound to sulfur, and so on. These are called metal-ligand complexes. Magnesium is the metal and the other bit that binds to it is called the ligand. Ligand is from the Latin word ligare meaning to bind or tie. So, the taurine, malate and chlorides etc above are the ligands. They can be bound to inorganic substances or organic substances (chelates). Elemental Magnesium The actual amount of magnesium in the metal-ligand compound is called the elemental magnesium. Elemental refers to the amount of the actual element in the compound, and this amount varies considerably from compound to compound. (Remember, elements are the things in the Periodic Table that they teach at school). The Supplement Facts panel on a dietary supplement label declares the amount of elemental magnesium in the product, not the weight of the entire magnesium-containing compound. Surprisingly, despite giving it the headline name, magnesium is often the smaller part of the compound. For example, magnesium gluconate has only 5% elemental magnesium. So, in a 400 mg magnesium gluconate tablet there may only 20 mg of elemental magnesium... but... It depends on the labelling which ConsumerLab.com Explains US company ConsumerLab.com tells us that the “... amount of actual magnesium (sometimes listed as "elemental magnesium”) you are getting from your supplement should be indicated on the label, but that's not always the case, so it's important to notice how the information is stated. For example, if your supplement label states: "Magnesium ( as magnesium citrate): 500 mg" it should contain 500 mg of actual magnesium. However, if the label states "Magnesium citrate 500 mg," this means the entire compound is 500 mg — of which only a small percentage is magnesium (in fact, it's only 16.2%) or 81 mg. Also, remember that even when a supplement appears to be properly labelled, the only way to know for sure whether it contains what it claims is if it has been tested by an independent group like ConsumerLab.com.” (191). So, states ConsumerLab.com. (They do seem to do a pretty good job in our reckoning; hence we subscribe to their services). Magnesium oxide has one of highest amounts of elemental magnesium but...It has one of highest amounts of elemental magnesium at 61%, providing around 244 mg of elemental magnesium in a 400 mg tablet. So, does this make magnesium oxide the best magnesium supplement? Not necessarily! Why not? Because research shows that the absorption rate of magnesium oxide is very low, at around 4%. So, from the 400 mg magnesium oxide tablet, of which say 244 mg is elemental magnesium only 4% is absorbed. (188) So that is about 10 mg. This is because it is very tightly bound together and difficult for the body's digestive acids to break it apart and digest it, then absorb it. We talk more about this in the upcoming section on stability constants (which are a scientific measure of how tightly atomic materials arc bound together). We also talk about magnesium oxide monohydrate, a different form of magnesium oxide, that is easily unbound. We list some of the reported elemental magnesium contents and relate this below to how many milligrams would exist in a 400 mg tablet. Magnesium Oxide 61% elemental magnesium. 244 mg in a 400 mg tablet. (192) Magnesium Hydroxide (Milk of Magnesia) 42% elemental magnesium. 167 mg in 400 mg per 5 ml oral suspension. (182) Magnesium Citrate 16% elemental magnesium. 64 mg in a 400 mg tablet. (Wikipedia) Magnesium Glycinate 14% elemental magnesium. 56 mg in a 400 mg tablet. (Wikipedia) Magnesium Lactate 12% elemental magnesium. 48 mg in 400 mg tablet. (182) Magnesium Sulfate / Magnesium Sulphate 10% elemental magnesium. 1 gram per 100 ml solution for injection. When used as Epsom Salts 98.6 mg in 1 gram pf Epsom Salts. (182) Magnesium Gluconate 5% elemental magnesium. 2o mg in 400 mg tablet. (182)
- #71 The amount that is absorbed by the body depends on: 1. The amount of elemental magnesium released and probably more importantly, 2. how soluble the compound is, which is a function of how tightly bound the compound is. How soluble is your magnesium supplement? Well... it depends on the Stability constants and how easily your body can break it apart. Scientists rate a compound’s solubility by a rating called a stability constant. Dr George Eby explains that the lower the stability constant the more soluble in water is the metal-ligand compound. A stability constant is the measure of the strength of how tightly bound are the parts of a compound. Very low stability constant numeric values (between negative values and mean that the metal-ligand is not only soluble in water but readily splits into the metal ionic form and the ligand. In other words, a low stability constant means that it is easy to split. In this form the magnesium ions are available for absorption from the digestive tract and allow life to be sustained in the case of metals that are nutrients. Where such metals are toxins like cadmium, they can cause death, or in the case of aluminium can promote brain and bone injury. Generally, metal-ligands wit stability constants of 3 and lower arc soluble and substantially (-over 5%) ionized at physiologic pH 7.4. Between 3 and perhaps as high as 6, metal-ligands are likely to split in stomach acid, but not greatly at pH 7.4. For stability constants above 6, there is less metal released regardless of how low the pH may be, and such compound are essentially useless in biological systems which use (stomach) acids to dissociate metal from ligand. The stability constants of amino acid complexes of many biologically important metals are in the 4 to 5 range and arc highly absorbed even though they are not necessarily broken down by acids. (194) Magnesium chloride splits up easily So, something like magnesium chloride has a stability constant of zero meaning that it is extremely soluble in water, and it is easy to break apart. You can see this with magnesium chloride flakes. Sprinkle a few magnesium chloride flakes on to a plate at normal room temperature and leave them exposed to the atmosphere, and eventually they will suck up moisture from the atmosphere and melt into a little puddle of clear liquid. On dissolving in water, the magnesium and chloride ions split, and in this form they are very accessible to the cells of the body. In fact, in this form they are the most accessible and useful to cells in the body. Three Groups according to Water Solubility There are three groups of metal-ligands in terms of water solubility and thus, to some degree, accessibility to the body’s cells. The table below is constructed from Dr Carolyn Dean’s book ‘ The Magnesium Miracle’ (59) and Dr George Eby’s tables. (194) Asterisks highlight other sources. 1. Stability Constant 0 - Soluble in Water These forms of metal-ligands are most soluble in water and when the (compound is broken down it is more absorbable by the body’s cells. At a pH of 7.4 these metal-ligands are substantially ionized. In the case of magnesium chloride, it is totally ionized. Magnesium compound Ligand Stability Constant Ionization Magnesium chloride chloride 0 Ionized Magnesium oxide monohydrate oxygen/ hydrogen 0* Ionized ♦This reference is from a document by Naveh-Pharma, the Israeli developer and patent holder of Magnox, magnesium oxide monohydrate. In that document Naveh Phanna reference the stability constant of magnesium oxide monohydrate as being quoted in Chapter 6 - Sequestrants in Foods, by Thomas E. Furia, in CRC' Handbook of Food Additives, 2nd ed. 1972 latest revision October 26, 2006. (195) digested. 2. Stability Constant >0 to 3 - Soluble in Water These metal-ligands are somewhat soluble in water, but most need some stomach acid to break them down in the body into their ionized forms. If you have weak stomach acid, you may have trouble breaking some of these compounds down. Drs Eby and Dean writes that they arc substantially ionized. Magnesium compound Ligand Stability Constant Ionization Magnesium acetate acetic acid 0.51 Substantially ionized Magnesium gluconate gluconic acid 0.70 Substantially ionized Magnesium lactate lactic acid 0.93 Substantially ionized Magnesium malate malic acid 1.55 Substantially ionized Magnesium glutamate glutamic acid 1.90 Substantially ionized Magnesium aspartate aspartic acid 2.43 Substantially ionized Magnesium oxalate oxalic acid 2.55 Substantially ionized Magnesium citrate citric acid 2.8 Substantially ionized As people get older many produce less stomach acid and therefore cannot split the metal-ligands as efficiently. (Not enough stomach acid? Online health guru Dr Eric Berg suggests a couple of tablespoons of apple cider vinegar daily). 3. Stability Constant of 3 to 6 - Soluble in Stomach Acid These metal-ligands need more stomach acid to break them into their ionized forms. Many amino acid complexes arc in the 4 to 5 range and are well absorbed, though not necessarily broken down by acids. (194) Magnesium compound Ligand Stability Constant Ionization Magnesium oxide* oxygen 3+ Magnesium glycinatc glycine 3.45 Magnesium salicylate salicylic acid 4.70 Magnesium orotic acid 5.34 orotate + MgO (magnesium oxide) is virtually insoluble in water. (187) Dr Eby states that “Generally, metal oxides, hydroxides, oleates and stearates are either very poorly utilized or not biologically available.” (194). Compare this with magnesium oxide monohydrate with its stability constant of 0. (I was unable to find a reference with a numerical value of a stability constant for magnesium oxide so I have put it here with a value of 3+ on the basis of its insolubility in water. If someone can find one for us and IbfWard it to us, we can amend future updates to this document. - Ed) 4. Stability Constant of 6+ - Not soluble These metal-ligands are insoluble in water. So, if we go back to the various studies on magnesium bioavailability there are 2 main points ... We can see that two major takeaway points from the above discussion is that: 1. the stability constant is of great significance in terms of the absorbability of various magnesium compounds and salts, i.e how tightly bound each compound is and how easily breakable, it is when ingested, 2. and the amount of elemental magnesium in each magnesium compound. Which really takes us back to the Coudray study and the Canadian studies which show that most magnesium salts are much the same to all intents and purposes. (185) Notice here that we say most salts, because if we look at the stability constants, we know that the magnesium compounds with the lowest stability constant are: 1. magnesium chloride 2. magnesium oxide monohydrate Magnesium chloride in its most effective form comes as a liquid, not as a salt. (Tablets are available but read the label carefully to see the amount of elemental magnesium in them. They may something like 520 mg magnesium chloride, which seems a lot. But the elemental magnesium is about 62 mg.) Magnesium oxide monohydratc docs have the advantage of being in tablet form making it more portable. And once ingested and broken down in the body magnesium oxide monohydrate converts to magnesium chloride. And to be biologically useable so do all other