By Christine Cheng, R.Ph., Fred Cheng, R.Ph.
Other than calcium, magnesium is probably the most well-known mineral in the body and for good reason. Magnesium plays an important role in bone structure and in over 300 cellular reactions including those invoved in regulating the building of protein, muscle and nerve function, blood glucose control and blood pressure regulation. As such, deficiency in this mineral is associated with many conditions including hypertension, osteoporosis, diabetes and some cardiovascular diseases. People with low levels of magnesium (hypomagnesemia) are typically asymptomatic and blood tests are not always good indicators of a person’s magnesium status because this mineral is mostly found inside the cells. The use of certain medications (e.g., proton pump inhibitors, some diuretics) may cause magnesium depletion.
Magnesium supplemenation can benefit many conditions. Many people are familiar with its use as a laxative and as an antacid. Due to magnesium’s role in maintaining the electrical potential across nueromuscular juntions (i.e., where nerves and muscles meet), it has effects on both muscles and nerves. If you suffer from leg cramps overnight, consider taking some magnesium close to bedtime to help relax your muscles through the night for a more restful sleep. Those who suffer tension headaches or migraines may find relief with magnesium supplementation.
Magnesium plays an important role in maintaining bone structure. When there is not enough magnesium in the body, osteoclasts (the cells responsible for breaking down bone) become more numerous and more active, which increases the breaking down of bone. Although the goal of this is to increase the amount of magnesium available for use by the body, this action also releases calcium from the bone resulting in decreased bone density thus increasing the risk of osteoporosis.
Amongst its many other functions in the body, magnesium has an effect on the immune system. It has been shown to reduce cortisol levels. Also, low levels of magnesium correlate with a low level of inflammation. This implies that healthy magnesium levels can contribute to a well-functioning immune system.
Magnesium is commonly used as a laxative because because the most common side effect of magnesium supplementation is diarrhea; this is due to the osmotic effect of unabsorbed salts in the lower bowels. For those who are taking magnesium supplements for its many other benefits (i.e., those in which the absorption of magnesium is imperative), look for magnesium that is bound to the amino acid glycine (i.e., glycinate). Purica’s Effervescent MAGNESIUM GLYCINE is a powder that is reconstituted into a tasty raspberry drink. If you prefer a capsule form, consider the one we COMPOUND INSTORE which contains pure magnesium glycinate without any fillers. For those with fibromyalgia, consider a magnesium supplement that also contains malic acid such as Thorne Research’s MAGNESIUM CITRAMATE™. If you simply want to boost your magnesium levels through your diet, include foods that are high in fibre such as legumes, whole grains, seeds, nuts and leafy greens.
Christine and Fred Cheng are a passionate, charismatic sister-brother pharmacist team at their unique, family-owned and operated Pharmasave stores in Cloverdale and Steveston, B.C. They specialize in natural remedies and compounding for both human and veterinarian use. Everything mentioned in their article is available InStore.
