Magnesium

About 2 months ago I added a "cocktail" of vitamins to my diet and one of those was Magnesium. Here is an excellent article from http://pcosdiva.com about the effects of this vitamin on those of us with PCOS.


Magnificent Magnesium: A PCOS Mineral August 25, 2014Why is magnesium important?

Magnesium is an essential mineral in our bodies and is a co-factor in over 300 body processes including muscle building, maintaining nerve function, keeping a healthy heartbeat and sustaining optimal immune system function. Magnesium is found in all of our tissues — but mainly in our bones, muscles, and brain.

When we are stressed our bodies become deplete of magnesium.  Magnesium regulates cortisol as it calms our nervous system and prevents excessive cortisol. When we are under loads of stress, it means we are also losing magnesium. We burn through magnesium, because it helps support our adrenal glands, which make cortisol.

We also must have magnesium for our cells to make energy.  Magnesium enhances insulin secretion, which facilitates sugar metabolism. Without magnesium, glucose is not able to transfer into cells.

Magnesium is also necessary for maintaining a healthy heart.  This important mineral aids in the proper transport of potassium, calcium, and other nutrient ions across cell membranes. These nutrients help promote healthy nerve impulses, muscle contraction, and a normal heart rhythm.

Magnesium helps keep anxiety and depression at bay and relaxes our muscles. Adequate levels of magnesium help promote sleep too.

Why do I not have enough magnesium?

The amount of magnesium most of us are getting has plummeted over 50% during the last century.  It is estimated that 80% of us are deficient in magnesium. Dr. Carolyn Dean, author of Magnesium Miracle explains, “Magnesium is farmed out of the soil…A hundred years ago, we would get maybe 500 milligrams of magnesium in an ordinary diet. Now we’re lucky to get 200 milligrams. People do need to supplement with magnesium.” Even organic soils are depleted of minerals. And non-organic farming is severely deplete in minerals.

Many women with PCOS are on the birth control pill, which also depletes magnesium. And to add to the issue, many women with PCOS have sugar and simple carb cravings. To process excessive sugar in our diets requires a great deal of magnesium, and a refined diet that is based mostly on white flour, meat, and dairy (all of which have no magnesium) adds insult to injury. High glucose levels make the body flush magnesium from its system.  If it isn’t added back in by eating magnesium rich foods and taking supplements you will become deficient.

In a recent study, people with diabetes who took magnesium supplements had improved insulin and glucose levels  Another study showed that women with PCOS had a 19x greater risk of magnesium deficiency than the control group. (2)

How do I know if I am deficient?

Most of the magnesium in your body is inside your cells, so you can’t  measure with a blood test. Only 1% of magnesium in your body is distributed in your blood, so a serum magnesium blood test highly inaccurate.  You have to look at symptoms. Magnesium is often referred to as the relaxation mineral.  So if anything is tight, irritable, crampy or stiff whether it is your body or even your emotions/moods it is a sign of magnesium deficiency.

Here is a list of some magnesium deficiency symptoms. For a more complete list see – http://drcarolyndean.com/2010/06/gauging-magnesium-deficiency-symptoms/

• Anxiety
• Depression
• Diabetes
• Insulin Resistance
• Fatigue
• Sugar, alcohol, carbohydrate cravings
• Infertility
• Polycystic ovaries
• Insomina
• Irritability
• Constipation
• Migraines
• Diabetes
• Obesity
• High blood pressure
• PMS
• Menstrual cramps
• IBS
• Reflux

Magnesium deficiency has even has been linked to inflammation in the body and higher C Reactive Protein levels. Magnesium is a natural anti-inflammatory.

What type of magnesium should I supplement with?

Not all forms of magnesium are the same. When you want to increase magnesium levels, it is important to choose the right form. Magnesium glycinate is a chelated form of magnesium that tends to provide the highest levels of absorption and bioavailability and is typically considered ideal for those who are trying to correct a deficiency. The typical dosage is is 500-1000 mg magnesium daily. Spread out the dosage and take it with meals to slow down transit time through the intestines and enhance absorption.

Besides taking a supplement, another way to improve your magnesium levels  is to take regular Epsom salt baths or foot baths. Epsom salt is a magnesium sulfate that can absorb into your body through your skin. Magnesium oil (from magnesium chloride) can also be used for topical application and absorption.