Magnesium

Magnesium is an Essential Dietary Mineral, the Second most prevalent Electrolyte in the human body.

Magnesium Deficiency is widespread in developed countries, It's frequently caused by Diabetes other Illnesses.

Magnesium is largely employed in the body as an Electrolyte (To Maintain Balance) as a Mineral Cofactor (Over 300) For Enzymes.

Magnesium Deficiency raises Blood Pressure, decreases Insulin Sensitivity, causes Neural unrest.

Type 2 diabetics tend to be at a Higher risk of deficiency.

Magnesium deficiency appears to be more common in people with more advanced Diabetic Neuropathy (Intracellular).

Magnesium Levels In The Blood Range Between 1.7 to 2.5 Mg/dl.

The Standard dose for Magnesium supplementation is 200-400 mg.

According to one study, After one month of daily consumption of 500 mg Elemental Magnesium, of people with low blood Magnesium were no longer Deficient, but after 4 Weeks of stopping the supplement, the same number of people became deficient again, indicating that full elimination occurs within one month of stopping supplementation.

Magnesium Oxide absorbs less than other magnesium salts but contains more elemental magnesium. it's used as a laxative, and it's sometimes used with a calcium supplement to reduce calcium's pro-constipation effects.

Magnesium Hydroxide is milk of magnesia and commonly used for laxative purposes. it may possess antacid effects, but is not suited for nutritional supplementation.

Magnesium Citrate appears to have a higher bioavailability at around 25-30%. Magnesium-L-tartrate and magnesium-L-malate, have similar effects properties.

Citrate also appears to be largely bioavailable, but magnesium showed the highest bioavailability (magnesium deficient rat studies).

Magnesium- L-aspartate has a higher bioavailability than oxide; however, it is less than citrate.

Magnesium diglycinate has increased bioavailability relative to oxide, is absorbed in different areas of the gut.

Magnesium L-threonate is being studied for its potential to improve brain magnesium levels and learning.

Magnesium L-threonate and magnesium gluconate dissolved in milk have greater bioavailability than citrate, glycinate, oxalate, and gluconate alone (unpublished data).

Leafy Green Vegetables, Nuts, Lentils, And Beans, as well as animal tissue, are the most prevalent and plentiful non- supplemental magnesium sources.

The Intestines are where magnesium is absorbed.

Total Magnesium absorption appears to be in the 20-30% Range when Consumed Through Food.

Inulin (A Fiber) it the diet may help increase absorption. Inulin (5 gm) a Dietary Fiber improves Magnesium and Calcium absorption, It's a good idea to take magnesium supplements with Inulin-rich veggies.

Because of its binding to magnesium, Phytic Acid in the Diet may limit magnesium absorption by 60% oxalate can also Inhibit magnesium absorption, though not
as much as Phytic Acid.

Leafy Vegetables appear to have slightly higher magnesium absorption rates, in the 40 -60% Range.

Magnesium supplementation potentially has a role in reducing the negative effects of the diabetic state on Nerve health.

Insulin Resistant, Non-diabetic people with a Magnesium deficiency have a greater increase in Insulin sensitivity after 3 months of supplementation 2.5 gm magnesium Chloride solution (450 mg Elemental Magnesium), Which is accompanied by glucose Insulin reductions in one study, and improvements in Insulin sensitivity (24%) and Blood glucose (22.3%), Hba1c (20.8% Reduction)
In another study, using 2.5 gm Magnesium Chloride (450 mg Elemental Magnesium) in magnesium deficient, Insulin-resistant adults that noted improved Glucose
Insulin Sensitivity also noted a reduction in Triglycerides over 3 Months by 39.3%.

One study found that giving 2.5 gm Magnesium Chloride daily for 3 Months to Healthy people with Low Blood Magnesium levels resulted in a reduction in fasting Blood Glucose insulin, as well as an improvement in insulin sensitivity, which was linked to an increase in average Blood Magnesium levels; this was related to improved Pancreatic Beta-cell Function.

Although there is no direct link between Magnesium to Body Fat, Low Magnesium levels are linked to disease states such as Metabolic Syndrome, which is linked to Higher Body Fat.

The concentration of magnesium in the brain is greater than the blood.
Magnesium supplementation may benefit Children with ADHD, as magnesium insufficiency has been linked to the disorder.

Supplementing 600 mg elemental magnesium (as magnesium citrate) daily for three months was connected with fewer severe migraines in people who had migraines for at least two years [frequency reduced).

Magnesium appears to have some role in sleep due to its sedative-like actions.

Over the course of 7 weeks, 320 mg magnesium citrate improved sleep quality as well as several inflammatory markers.
Magnesium supplementation for 20 days increased slow wave sleep and decreased sleeping cortisol levels in 12 healthy older people, helping to correct age-related alterations in sleep patterns.

The rise in Testosterone following a fatigue test was increased in one research using 10 mg/kg Magnesium Sulfate 5 times a week for 4 weeks (Minimal Evidence).

one study has noted that supplementation of magnesium Sulfate  (10 mg/kg body weight) was associated with a lesser reduction of thyroid hormones than occurs during exercise.
Magnesium is linked to depression because depressed people have lower Erythrocyte magnesium levels than healthy people.

one research found that 450 mg magnesium chloride daily for 12 weeks was as beneficial as 50 mg impramine (anti-depressant) in lowering depressed symptoms in
older diabetic (type ii) people with newly diagnosed depression and low blood magnesium levels.

Magnesium-L-threonate supplementation has been found to improve memory in both young and old (rats study).

Magnesium levels appear to rise in response to a drop in pH during muscular contraction, an increase in acidity.

Magnesium is linked to muscular cramping in pregnant women certain people who get calf muscle cramps at night (mixed evidence).

After 1 year of treatment with 300 mg magnesium oxide, one research found increased bone mineral content in the hip a trend to enhance lumbar spine density in young females (8-14) who were selected due to having a low dietary magnesium intake (220 mg or less).

Magnesium, Calcium are commonly supplemented alongside each other due to their interconnection in bone metabolism.

Magnesium is naturally connected with vitamin D metabolism.

Vitamins can help with magnesium absorption, however, at dosages of 1 gm vitamin B6, it's not recommended due to chronic B6 toxicity.

With 200 mg magnesium 50 mg vitamin B6, one research in premenopausal syndrome found a small but synergistic improvement in anxiety-related symptoms.

L -Carnitine and magnesium combination, both at 500 mg daily for 12 weeks, found to be effective in reducing subjective migraine parameters.

Taking Magnesium for 28 days reduced the number of cigarettes smoked daily (one study)