As an osteopath, I see people everyday suffering from muscular tension and cramps, headaches and migraines, the causes of which are usually wide and varied. One thing that has proven itself helpful time and time again, is my little friend magnesium.
One study in the Journal of the American College of Cardiology found that 68% of Americans were deficient in magnesium and had higher levels of inflammation as a result (King et al, 2005).
Magnesium is an important mineral found within all cells in the body, where it is needed for:
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Maintaining healthy energy levels
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Assisting normal muscle and nerve function
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Helping keep our heart healthy
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Supporting healthy glucose metabolism
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Bone development
In a healthy adult, there contains approximately 25g of magnesium, 60% of which is stored in the bones, and the remainder mostly stored in the soft tissues (e.g., muscles) (Ross et al, 2012).
A daily magnesium supply of between 400-800 mg from a combination of food and supplements is an optimal range in adults. Since most of us get less than 250 mg per day from food, a supplemental dose of 400-600 mg a day is ideal (Kresser, 2010).
Sources of Magnesium
Magnesium is widely found in plant and animal foods, such as leafy green vegetables, legumes, and whole grains. As a general rule, foods that contain dietary fibre provide magnesium.
Many magnesium-containing foods also contain phytic acid, which inhibits the absorption of minerals like magnesium (Kresser, 2010).
Diets that are lacking in essential nutrients, or that consist of fast-foods, can lead to a deficiency in magnesium. Other factors may include over-processing of foods, increased physical and mental stress, use of certain medications and the mineral-depletion of modern soils.
Magnesium and Health
Magnesium has been indicated to support:
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Energy production and an active lifestyle
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Migraine headache management
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May assist in the maintenance of normal blood pressure in healthy individuals
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Healthy nervous system function
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Healthy glucose metabolism
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Bone mineral density
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Stress, nervous tension and mild anxiety associated with PMS
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Cramps and pain associated with menstruation
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Healthy pregnancy
It has also been suggested to have a positive effect on conditions such as Fibromyalgia and Chronic Fatigue Syndrome.
I recommend taking a magnesium supplement, such as Magnesium-Diasporal, for people who may be lacking this important mineral in their diet, lead an active lifestyle, or suffer from any of the above complaints.
To find out if you may be magnesium deficient, try taking this Magnesium Status Questionnaire (click on ‘magnesium test’ in the bottom right hand corner).
Magnesium and migraines
I single out migraines in particular, because a staggering 50% of people suffering from debilitating migraines may benefit from magnesium supplementation. Magnesium may counteract vasospasm (contraction of blood vessels), inhibit platelet aggregation, stabilise cell membranes and improve cortical (brain) blood flow, all of which are involved in migraines. (Köseoglu et al., 2008)
All migraine sufferers are recommended to trial a good quality magnesium supplement (Mauskop et al, 2012). What have you got to lose!
I stock Magnesium-Diasporal powder at the Bardon Osteopathy clinic, which is a high quality, clinically trialled, and well-tolerated magnesium citrate.
To find out more about how osteopathy can benefit you, or to order Magnesium-Diasporal:
CLICK HERE or CALL 07 3368 1300 to contact Dr Arun Shapleski (osteopath)
Disclaimer
Magnesium should only be taken after consultation with a primary health-care provider, such as an osteopath. It is generally very well tolerated, but may not be appropriate in cases of kidney failure and slow heart rate (bradycardia). Some drugs may interact with, or affect the absorption of magnesium, such as some antibiotics and diuretics.
References
King et al. Dietary magnesium and C-reactive protein levels. J Am Coll Nutr. 2005 Jun;24(3):166-71.
Köseoglu et al. The effects of magnesium prophylaxis in migraine without aura. Magnesium Research, 21. 101-108, 2008.
Kresser, C. High Cholesterol Action Plan. 2012.
Mauskop, A & Varughese, J. 2012, ‘Why all migraine patients should be treated with magnesium’, Journal of Neural Transmission, May;119(5):575-9
Ross, A.C., Caballero B, Cousins R.J., Tucker K.L., Ziegler T.R., Modern Nutrition in Health and Disease. 11th Ed. Philadelphia: Lippincott Williams & Wilkins; 2012:159-75.
The Office of Dietary Supplements: National Institutes of Health, 2013. Dietary Supplement Fact Sheet, viewed 7 November 2013, <http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/>.
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