magnesium deficiency Archives - Amazing Health Advances

Discover How Magnesium Helps to Support a Calm and Clear Mind

The AHA! Team — Fri, 24 Jan 2025 08:06:12 +0000

Sara Middleton via NaturalHealth365 – Are you or someone you love one of the 300+ million people living with an anxiety disorder? If you are, we don’t blame you for being frustrated by conventional treatment options. Anti-anxiety drugs and antidepressants come with unpleasant side effects like weight gain, fatigue, and restlessness. So, if you’ve wondered if you’ll ever find a natural solution for your mental health trouble, you may want to start with magnesium. A 2024 study published in Current Pharmaceutical Design examined magnesium’s mental health benefits, focusing on its effects on anxiety. The researchers found that magnesium plays a crucial role in easing anxious thoughts and feelings by participating in key enzymatic reactions that stabilize neurotransmitters and aid in their release. In an earlier study, a team of researchers conducted a randomized controlled trial on the effects of magnesium supplementation for depression. Let’s take a look at what these scientists found. Magnesium supplementation improves quality of life in people with anxiety, study reveals In their study, the researchers recruited 126 adults from an outpatient clinic and randomly assigned them to a control group or a group that received magnesium supplements. After 6 weeks, the researchers discovered that daily magnesium supplementation improved depression and quality of life. “Similar effects,” the authors say in their conclusion, “were observed regardless of age, gender, baseline severity of depression, baseline magnesium level, or use of antidepressant treatments.” Incredibly, these positive effects were seen within as little as two weeks. Compare this to antidepressants, which typically take up to 2 to 3 months to start having any impact – if at all, since they don’t work for everyone. It’s not hard to imagine how magnesium may prove to be an effective natural solution for anxiety. For one thing, this essential mineral is involved in hundreds of physiological processes within the body – including those involving hormone function and regulation. Plus, other studies indicate that magnesium deficiencies are associated with an increased risk for depression, so it makes sense that by correcting a deficiency, a person may resolve or drastically improve their depressive or anxious symptoms. Amazingly, at least 50 percent of all Americans are magnesium deficient anyway! It’s time that more doctors and psychiatrists talk to their patients about natural options for their mental health issues, in addition to or even instead of toxic and conventional medications. Here’s how much magnesium you need and where to get it in your diet The authors of this study gave the experimental group 248 mg of magnesium per day in an over-the-counter supplement form. This is actually a conservative amount, at least according to the National Institutes of Health’s Office of Dietary Supplements. Generally, men and women are recommended to consume around 400 to 420 mg and 310 to 320 mg daily (respectively). Magnesium is safe and well-tolerated, but if you take too much too quickly, you may experience things like stomach upset and diarrhea. So, introduce your natural supplement slowly, and in the meantime, be sure to consume magnesium-rich foods like organic avocados, nuts and seeds, salmon, legumes, and dark chocolate. Sources for this article include: NIH.gov Dr-Rath.com NIH.gov ADAA.org Everydayhealth.com Healthline.com Verywellmind.com Healthline.com To read the original article click here.

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Increase Magnesium to Fight Modern-Day Diseases

The AHA! Team — Tue, 20 Aug 2024 04:46:04 +0000

Al Sears, MD, CNS – It troubles me deeply that conventional doctors don’t pay any attention to your magnesium levels… Especially these days when new research reveals that this miracle mineral can help you fight our modern-day infections.1,2 I’ve been advising my patients at the Sears Institute for Anti-Aging Medicine for decades about magnesium’s critical role in keeping them free of disease. This miracle mineral can help you fight our modern-day infections You see, magnesium is needed for more than 600 biochemical reactions in your body – and that’s just for starters.3 There’s not enough room in this letter to give you a complete list of magnesium’s health benefits, but here are just a few…4,5,6 Magnesium can prevent – and reverse – insulin resistance and type 2 diabetes. It’s vital for muscle function and increases energy metabolism. It lowers blood pressure more effectively than any drug and keeps your heart healthy. It improves sleep quality and duration. It’s essential for warding off depression, anxiety, and other mental health disorders. It keeps your bones strong. Vitamin D cannot be activated in your body without magnesium. Magnesium extends lifespan by activating telomerase to increase telomere length. And now scientists have discovered that magnesium plays a crucial role in keeping your immune system strong by fighting infections, including Covid. The researchers found that a powerful type of immune cell called a cytotoxic or “killer” T cell can only eliminate infected cells with magnesium.7 Killer T cells are vital if your body is fighting Covid and your immune system produces an army of them to target viral proteins like those found in the coronavirus. But without magnesium, they aren’t able to function efficiently. You see, while Killer T cells don’t prevent infection, they spring into action after the virus has already infiltrated your body. They’re critical for clearing Covid once the infection has started – and crucial for stopping its spread and reducing its severity.8 It’s no coincidence that multiple studies now reveal that patients with Covid – especially those with severe cases – are woefully deficient in magnesium.9 Sadly, up to 80% of older Americans are deficient in magnesium10 – thanks to Big Agra’s industrial farming methods – and don’t have strong enough Killer T cells to fight the infection. Many vegetables have lost 80% of their magnesium content A few years ago, the Journal of the American College of Nutrition published a study comparing the nutrient content of crops in 1999 with 1950 levels. Researchers were shocked to find that many vegetables had lost 80% of their magnesium content.11 The good news is that it’s easy to boost your magnesium levels and get them back to where nature intended. You should always start with diet. You boost your magnesium levels by eating nuts, seeds, and dark green, leafy vegetables. But given the depleted state of Big Agra soil, you’ll need to find additional sources. Here’s what I recommend to my patients… Be aware of foods that deplete magnesium from your body. Processed foods and refined sugar are the worst offenders and deplete magnesium content by nearly 85%. I tell my patients to avoid these Frankenfoods completely.But excess alcohol, caffeine, and even dairy can also deplete your body’s magnesium levels. Use these items in moderation, especially if your levels are low. Eat more of the right kind of salt: Modern medicine has declared war on salt and told you to stop eating it altogether. But salt is good for almost every part of your body, and you can’t live without it. In fact, we evolved to naturally crave salty foods.Unfortunately, the salt you find in most foods is bleached, refined, and full of residual chemicals left over from processing. Look for sea salt instead. It’s unrefined and has all the minerals and co-factors nature meant salt to have, like magnesium. Include a supplement: It’s almost impossible to get what you need from your food. Supplementing can fill in the gaps. Magnesium citrate and glycinate taurate are the most absorbable forms. I recommend between 600 mg and 1,000 mg a day.Be sure to confirm the source and quality of the mineral supplement. And make sure there are no extra fillers. These can cause more harm than good. And always take your magnesium supplement with vitamin B6, which increases the amount of magnesium that accumulates in your cells. To Your Good Health, Al Sears, MD, CNS References: 1. Tan CW, et al. Cohort study to evaluate the effect of vitamin D, magnesium, and vitamin B12 in combination on progression to severe outcomes in older patients with coronavirus (COVID-19). Nutrition. 2020 Nov-Dec;79-80:111017. 2. O’Keefe JH and DiNicolantonio JJ. “Magnesium and vitamin D Deficiency as a potential cause of immune dysfunction, cytokine storm and disseminated intravascular coagulation in Covid-19 patients.” Mo Med. 2021 Jan-Feb;118(1):68-73. 3. Caspi R, et al. “The MetaCyc database of metabolic pathways and enzymes—A 2019 update.” Nucleic Acids Res. 2020;48:D445–D453. doi: 10.1093/nar/gkz862. 4. Rowe WJ. “Correcting magnesium deficiencies may prolong life.” Clin Interv Aging. 2012;7:51-4. 5. Richards J, Valdes AM, et al. “Homocysteine levels and leukocyte telomere length.” Atherosclerosis. 2008;200(2):271-7. 6. Barbagallo M, Ligia J. Dominguez. “Magnesium and Type 2 Diabetes: An Update.” Int J Diabetes Clin Res .2015, 2:1 7. Lötsche J, et al. “Magnesium sensing via LFA-1 regulates CD8+ T cell effector function. Cell. 2022 8. Tarke A, et al. “Comprehensive analysis of T cell immunodominance and immunoprevalence of SARS-CoV-2 epitopes in COVID-19 cases.” Cell Rep Med. 2021 Feb 16;2(2):100204. 9. O’Keefe JH and DiNicolantonio JJ. “Magnesium and vitamin D deficiency as a potential cause of immune dysfunction, cytokine storm and disseminated intravascular coagulation in Covid-19 patients.” Mo Med. 2021 Jan-Feb;118(1):68-73. 10. “Magnesium is essential to your health but many people don’t get enough of it.” https://www.washingtonpost.com/national/health-science/magnesium-is-essential-to-your-health-but-many-people-dont-get-enough-of-it/2017/06/09/77bc35b4-2515-11e7-bb9d-8cd6118e1409_story.html. Accessed on February 7, 2023. 11. King DE, et al. “Dietary magnesium and C-reactive protein levels.” J Am Coll Nutr. 2005 Jun;24(3):166-71. To read the original article click here.

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Blunt Truth: Do NOT Get Deficient in This Essential Nutrient

AHA Publisher — Mon, 19 Apr 2021 07:00:55 +0000

Sara Middleton via NaturalHealth365 – Magnesium is an important mineral that offers some impressive health benefits and is involved in hundreds of functions within the body. Without it, humans are at risk of a range of physical and even mental problems. The challenging thing is, several magnesium supplements exist. Which is the best supplement for your health needs? Let’s look to the research to help guide us in the right direction. Citrate, Glycinate, and Oxide – Oh My! Here’s How to Choose the Best Magnesium Supplements! According to the National Institutes of Health Office of Dietary Supplements, magnesium citrate, aspartate, lactate, and chloride appear to be more bioavailable than magnesium oxide and magnesium sulfate. This means they are more easily absorbed by the body and consequently can actually be put to use for good. (In addition to poor absorption rates, there may be another reason to avoid magnesium oxide as a dietary supplement. According to the NIH, this form – along with magnesium chloride and magnesium carbonate – is most likely associated with diarrhea and abdominal cramping.) Magnesium citrate, in particular, appears to shine in terms of bioavailability. One older randomized and double-blinded study published in the aptly named scientific journal Magnesium Research found that this form was “superior” to magnesium oxide and another preparation known as amino-acid chelate. Other crowd favorites among natural health and wellness circles include: Magnesium L-threonate Magnesium orotate Magnesium glycinate Magnesium malate By the way, magnesium sulfate (aka Epsom salts) may enhance the soothing effects of your bath. Still, it’s unclear whether magnesium can effectively get absorbed through your skin, so you may not want to rely on this product to increase your intake. Because the best supplement for you might vary depending on your particular health needs and goals – and because it is possible to develop magnesium toxicity from supplementing with too much of this mineral – it’s a good idea to chat with your medical provider before. Avoid Becoming Deficient in Magnesium – Here’s How to Get Enough of This Essential Nutrient Magnesium deficiency or even subclinical deficiency (insufficient but not so low to reach the formal definition of deficiency) is no joke. Not having enough of this mineral in your body may contribute to issues like headaches, muscle cramps, and impaired bone and nervous system health. A recent study published in the Journal of the American Osteopathic Association suggests that 50 percent of Americans don’t get enough magnesium which could even render another important nutrient, vitamin D, ineffective in the body. So, there’s no question that you need to ensure you’re getting plenty of this nutrient into your body. As a reminder, the recommended daily intake of magnesium for adults is about 320 milligrams and 420 milligrams for women and men, respectively (and about 310 mg to 360 mg for pregnant or lactating women). And whether you choose to add a high-quality magnesium supplement to your routine, the NIH Office of Dietary Supplements also recommends eating magnesium-rich foods. The following foods contain at least 42 mg of magnesium per serving, or about 10 percent of the recommended daily value: Pumpkin seeds Chia seeds Almonds Spinach Black beans Potatoes Plain yogurt Sources for this article include: NIH.gov Healthline.com ScienceDaily.com NIH.gov NIH.gov NIH.gov To read the original article click here.

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The Warning Signs of a Magnesium Deficiency

AHA Publisher — Tue, 25 Aug 2020 07:00:48 +0000

Lori Alton via NaturalHealth365 – As a macronutrient crucial to good health, magnesium is no slouch. This powerful mineral takes part in about 300 enzyme activities going on in your body, impacting everything from protein synthesis to blood pressure regulation. Magnesium is also vital to a number of energy-related functions, earning it the reputation as the body’s ‘energizer’. Surprising, to most people, magnesium is responsible for: Bone development Synthesis of DNA, RNA and the antioxidant glutathione Plus, the active transport of potassium and calcium ions across cellular membranes, which is critical to such bodily functions as muscle contraction, nerve impulse conduction, and proper heart rhythm. What Are the Warning Signs of Magnesium Deficiency? When your body is short of magnesium for an extended period of time, it takes a toll on your health. Signs of a magnesium deficiency include anxiety, irritability, weakness and fatigue, as well as a general feeling of energy depletion. Many health experts warn that if you experience: Ringing in the ears or hearing loss Unexplained muscle cramps or tremors Depression Abnormal heart function Or, kidney stones You may be magnesium deficient. While these symptoms may seem vague, they shouldn’t be ignored and when other health concerns are ruled out, magnesium deficiency should be suspect. While fatigue may be the prevailing symptom, a magnesium deficiency can wreak havoc inside your body. Lowered levels of magnesium can cause red blood cells to become fragile Research has shown that lowered levels of magnesium can cause red blood cells to become fragile, meaning fewer available to deliver much-needed oxygen to the body’s tissues. In addition to red blood cell issues depleting the body of energy, lowered magnesium levels can decrease your body’s efficiency at using stored energy and optimizing calorie burn. In addition, those with lower magnesium levels often experience a greater need for oxygen and an increased heart rate when exercising. Because of its role in maintaining bone structure, magnesium deficiency has also been linked to brittle bones and osteoporosis, while its role in glycolysis can promote further insulin resistance among those suffering from diabetes and related metabolic disorders when insufficient levels are available. Energize Yourself by Increasing Your Magnesium Levels The recommended daily allowance (RDA) for magnesium in adults over 30 is 420 mg/day for men and 320 mg/day for women. Young adults should get about 400 mg/day for men and 310 mg/day for women. And, while magnesium is widely available in leafy green vegetables, cereals and fruits, it’s estimated that between 68 and 75 percent of adults in the United States are magnesium deficient. A diet rich in magnesium is the best way to ensure enough magnesium for optimal health, allowing for vital metabolic function, and promoting healthy bone structure and cardiovascular health. Try to get five servings daily of magnesium rich foods, such as organic pumpkin seeds, sesame seeds, Brazil nuts, Swiss chard and kale. Getting adequate magnesium through the foods you eat provides a steadier supply of this vital macronutrient. This is important since your body is frequently using its stores of magnesium – especially people with an active lifestyle. Due to modern farming techniques, mineral-deprived soil quality and the consumption of processed foods – most people are getting only around 200 mg. of magnesium per day from their meals. Dr. Norman Shealy, MD, PhD – an American neurosurgeon and a pioneer in pain medicine – says, “every known illness is associated with a magnesium deficiency.” Bottom line: As a general rule, most people living in the Western world are deficient in magnesium. If you’re concerned about your health, be sure to have a qualified (integrative) physician check your levels. Remember, it’s a serious concern … but it can easily be fixed. Sources for this article include: Lifeextension.com, Oregonstate.edu, NIH.gov To read the original article click here.

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The Most Common Nutrient Deficiencies in Women & What You Need to Know About Them

AHA Publisher — Wed, 19 Aug 2020 07:00:26 +0000

Jillian Levy, CHHC via Dr. Axe – Studies have shown that women’s nutrient intake is highly dependent on not only their diets, but factors like their economic status, social and cultural environment, personal habits, age, level of activity and genetics. Experts believe that some of the most common (although certain other deficiencies are still possible and somewhat common) nutrient deficiencies in women include those in: iron vitamin B12 vitamin D calcium magnesium omega-3s iodine folate Some of the ways that vitamin deficiencies in women can be reduced include eating a nutrient-dense diet and/or taking high-quality supplements, ideally those made from real food sources, which helps improve bioavailability. Nutrient and Vitamin Deficiencies in Women It’s believed that around 30 percent of all women are deficient in one or more of the most important vitamins and minerals, and for many women the risk only increases with age. Another scary finding? Estimates show about 75 percent of women would likely develop nutrient deficiencies if supplemental multivitamins didn’t exist What vitamins are women deficient in? Here are nine of the most common: 1. Iron Iron deficiency and anemia are the most prevalent nutritional deficiencies in the world, especially among women. According to the World Health Organization, not only does this deficiency affect a large number of children and women living in developing countries, but it is “the only nutrient deficiency which is also significantly prevalent in Industrialized Countries.” It’s estimated that a staggering 30 percent or more of the world’s total population is anaemic, often due to low iron levels. Low iron/anemia can cause fatigue, hair loss, muscle weakness, brain fog, headaches, dizziness and other issues. Older women, those with anemia, vegans and vegetarians should work with a doctor to make sure they get enough B vitamins and iron since they’re at the greatest risk for these deficiencies. Adolescent girls are at the highest risk for iron deficiencies, and women in general need to be careful to get enough, since demand for iron increases during menstruation due to blood loss. Some ways to increase iron intake include eating a variety of iron-rich foods and those that support enhancement of iron absorption (such as vitamin C foods), in addition to taking an iron supplement. 2. Vitamin B12 Deficiency in vitamin B12 could contribute to symptoms like issues with balance, constipation, weakness, dry skin and cognitive changes. B12 plays an essential role in your health by producing hemoglobin, part of your red blood cells that helps the cells in your body receive life-giving oxygen. 3. Vitamin D Vitamin d deficiency is one of the most common worldwide in both adult women and men (as well as babies and children). Vitamin D can be produced in our bodies when exposed to adequate amounts of UVB radiation from sunlight. Its key role is to regulate calcium absorption. Those with a vitamin D deficiency are unable to absorb that calcium and, in turn, have a hard time strengthening bones. However, vitamin D has several other important roles for overall health, including supporting bone health, cardiovascular health, testosterone and immune function. The National Institutes of Health says that “35% of adults in the United States are vitamin D deficient.” Try to get 10–15 minutes of mid-day sun exposure of the face, hands and arms without protective sunscreen. This may be enough to maintain healthy vitamin D levels, depending on the time of year, latitude and skin pigmentation characteristics. Remember, if your skin is starting to turn pink, you’ve gotten too much sun. 4. Calcium Girls between the ages of 9 and 18 years, as well as women older than 50 years, are believed to be most likely to have to low calcium levels. Overall, between dietary sources and supplements containing calcium, many people still fall short of getting enough calcium — due to reasons including trouble absorbing it and calcium loss from medications and intense exercise. It’s especially important for postmenopausal women to avoid calcium deficiency because this can contribute to bone loss and increased risk for bone fractures/osteoporosis. Women with lactose intolerance as well as vegans may also lack calcium because they avoid eating dairy products, which are some of the most convenient dietary sources. Other factors can affect the amount of calcium absorbed from the digestive tract, including older age (being over 70) and low vitamin D status (vitamin D is needed for proper calcium absorption). 5. Folate Requirements for many micronutrients increase when a woman is pregnant — especially nutrients like folate, iron, calcium, zinc, magnesium and iodine. Folate (which is called folic acid when it’s created synthetically) is critical for a healthy pregnancy and developing fetuses because it helps build the baby’s brain and spinal cord. For pregnant women, supplementing with folate helps decrease the risk of certain birth defects, including spina bifida. To limit the risk of side effects caused by folate deficiency, the American Thyroid Association also recommends all prenatal vitamins contain 150 micrograms of iodine, which should be taken during pregnancy and afterward while breastfeeding. 6. Potassium In the U.S., the National Institutes of Health has determined that based on dietary surveys, many adolescent girls and adult women don’t consume enough potassium on a regular basis. This is why the 2015-2020 Dietary Guidelines for Americans identifies potassium as a “nutrient of public health concern.” According data from large-scale studies conducted in the U.S., the average daily potassium intake from foods is 1,888 milligrams for females up to 19 years and 2,320 milligrams for women over 19. This falls short of the 2,300 to 2,600 milligrams that is recommended for teenage and adult women (or 2,800 for pregnant women). Insufficient potassium intake can contribute to issues such as changes in blood pressure, higher kidney stone risk, interference with bone turnover, increased urinary calcium excretion and changes in salt sensitivity. In addition to eating too few potassium-rich foods, low levels can be due to medication use, diarrhea, vomiting, poor kidney function, laxative use, inflammatory bowel disease and heavy sweating. Severe deficiency (hypokalemia) affects up to 21 percent of hospitalized patients, often due to use of diuretics and other medications. More than 50 percent of individuals with clinically significant hypokalemia are also thought to have magnesium deficiency, since potassium and magnesium work together in many ways. 7. Iodine According to the Centers for Disease Control and Prevention, women between the ages of 20–39 have the lowest urine iodine levels compared to all other age groups. Iodine intake is especially important for young women looking to become pregnant or who are pregnant because it plays a role in brain development of the growing fetus. It’s also crucial for making proper amounts of thyroid hormones. The thyroid gland requires iodine to produce the hormones T3 and T4, which help control your metabolism. Most people eating a Western diet consume a good deal of iodized salt found in packaged foods and refined grain products, which has iodine added purposefully to help prevent deficiencies. But an even better way to get the iodine you need is from iodine-rich foods like sea veggies and seafood, the major natural dietary sources of this nutrient. Avoiding an iodine deficiency helps protect you from conditions like hypothyroidism, goiters, fatigue, hormonal imbalances and trouble during pregnancy. 8. Magnesium Magnesium is one of the most important minerals in the body but also one of the most common deficiencies. As an electrolyte, magnesium helps regulate calcium, potassium and sodium, and it is essential for over 300 different biochemical functions in the body. On a global scale, there’s evidence suggesting that soil depletion has resulted in many crops being lower in magnesium than in past generations — plus health conditions like digestive disorders, leaky gut syndrome, chronic stress and ongoing medication use can all lower someone’s magnesium levels. Leg cramps, insomnia, muscle spasms, anxiety, headaches and digestive issues like constipation can all be signs of magnesium deficiency. For older women, the risk of deficiency might be even greater. Studies have shown that many older people don’t eat magnesium-rich foods to begin with, plus they’re prone to experiencing reduced magnesium intestinal absorption, reduced magnesium bone stores and excess urinary loss. Make sure to get enough by consuming magnesium-rich foods, such as leafy green veggies, sea vegetables/algae, beans, nuts and seeds, as it’s sometimes challenging to pack a day’s worth of magnesium into a multivitamin. 9. Omega-3 Fish Oils If you don’t consume seafood like salmon, mackerel, sardines, halibut or tuna regularly, chances are you can afford to take an omega-3 fish oil supplement to prevent an omega-3 deficiency. Most people eating a “Western diet” consume plenty omega-6 fatty acids, which are pro-inflammatory and found in many packaged foods and vegetables oils, but not enough omega-3 fatty acids, which are anti-inflammatory. The two need to balance each other out in order for the heart, brain and immune systems to stay the healthiest they can. A ratio of about 2:1 omega-6s to omega-3s is best, helping prevent conditions like arthritis, heart disease, Alzheimer’s, depression and more. Eating wild-caught fish several times per week or taking a supplement equal to about 1,000 milligrams daily is the best way to beat inflammation and get enough omega-3s. How Do You Know If You Have a Vitamin Deficiency? There’s a wide range of symptoms that can be tied to vitamin and mineral deficiencies. Some of the more common signs of a nutrient deficiency in women can include: Hair loss Mild cognitive impairment, such as changes in memory, concentration, thinking or behavior Weakness Headaches Low libido Pale and dry skin Red, swollen gums Heart arrhythmia or irregular heartbeats Slow wound healing, yellowing of the skin and bruising Impaired immune function Mood changes Bone and joint pains and in some cases bone fractures Dry eyes and vision changes In severe cases, vitamin deficiency diseases such as scurvy, rickets, beriberi and pellagra (caused by very low vitamin C, vitamin D and B vitamin levels) When a Healthy Diet Is Enough vs. When It Might Not Be What causes a vitamin deficiency? Is it necessarily due to eating a poor diet? Here’s what we know about women being at risk for vitamin deficiencies: As a woman, you’re more likely to experience low levels of certain key nutrients if any of these apply to you: eating a highly processed diet (one low in things like fresh vegetables and fruit) being a vegetarian or vegan being underweight or consuming too little calories in general (“underweight” is generally considered below a body mass index of 18.5 for women) being of reproductive age (the World Health Organization estimates that in poorer countries 27 percent to 51 percent of women of reproductive age are deficient in key nutrients) being over the age of 65 being of low socioeconomic status, a lack of education and poverty consuming high amounts of alcohol taking certain medications for an extended period of time (such as phenytoin, methotrexate, sulfasalazine, triamterene, trimethoprim-sulfamethoxazole) having a condition that interferes with normal nutrient absorption in the gut Even if you feel you do eat a pretty nutrient-dense diet, some women are more susceptible to running low in important vitamins than others. Here are some special circumstances that make a woman a good candidate for taking a high-quality, food-based multivitamin supplement daily to prevent common deficiencies: If you’re a vegetarian or vegan: Plant-based eaters who avoid meat are more likely to be low in B vitamins, such as vitamin B12, which is only found in animal foods. A lack of calcium, amino acids (protein), omega-3s, zinc, iodine and iron are also more common in women who don’t eat any animal products, which is why supplements are recommended. In 2009, the Academy of Nutrition and Dietetics (formerly the American Dietetic Association) began recommending that vegans and vegetarians make sure to cover their nutritional needs of the vitamins and minerals listed above, most easily by taking a daily multivitamin and omega-3 supplement. If you’re pregnant: Likely more than any other time in a woman’s life, pregnancy creates a special metabolic demand for high-quality nutrients, both to support the...

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Can Magnesium Boost Cognition? Current Studies Suggest…

AHA Publisher — Wed, 12 Aug 2020 07:00:25 +0000

Dr. Don Colbert – Do you consider magnesium an important part of your diet and/or supplementation protocol? Although often overlooked, magnesium deficiency seems to be a growing problem in the modern diet. In fact, studies show that it’s a vital mineral for many parts of human health. But can magnesium boost cognition? Here are a few current studies in which researchers try to answer this question, and how you may want to adjust your diet for whole-body health. Magnesium and Health Magnesium is an incredibly important nutrient in the human body. In fact, magnesium is a mineral involved in energy production, blood sugar regulation, bone health, sleep cycles, immune system, and more (1). And, while it largely goes undiagnosed, many individuals are at risk of deficient magnesium in the modern world. Why? Possibly: Overuse of magnesium-depleting medications including diuretics and proton pump inhibitors Eating processed and refined foods (which are often very low in magnesium), Depleted soils result in lower magnesium in crops (2) Magnesium losses in sweat that are not replaced Unfortunately, some serious health issues can result from magnesium deficiency. These include diabetes, poor absorption, chronic diarrhea, celiac disease, and bone issues. People with alcoholism, or who follow a strict diet that eliminates high-magnesium foods are at an increased risk (3). And now, we’re learning more about magnesium and cognition. Too much magnesium can be harmful, and too little may increase the risk of decline. Here’s what a few current studies show and how to get the balance right. Can Magnesium Boost Cognition? The Studies There have been several studies that show cognitive benefits with supplemental magnesium. These include: 1. Magnesium-Calcium Ratio Cognition Study One study researched the cognitive effects of changing the ratio of calcium to magnesium consumed by participants. It involved 240 healthy participants over 65 years old and found that cognitive tests improved by 9.1% over 12 weeks when magnesium was increased to a ratio of 2.3 to 1, calcium to magnesium. The daily dose of magnesium ranged from 77.25 mg to 389.55 mg (average 216.5), with the goal of a 2.3 to 1 ratio (4). The researchers believe magnesium supplementation affects activity in a gene that plays a role in calcium signaling in nerve cells and may be associated with late-onset Alzheimer’s disease (at a gene (APOE)). It’s the effects on this gene that are associated with improvements in cognitive function. Of note, magnesium did not have effects on people younger than 65 years of age. Also, while aiming for better calcium to magnesium supplementation ratio, it’s important to avoid high levels of magnesium and a ratio lower than 1.7 to 1. High magnesium supplementation may actually have negative effects on cognition. High amounts of magnesium can also cause diarrhea and loose stools. (5). 2. Magnesium and Cognitive Decline A large U.S. study that included 6,473 women found that participants who consumed between 257 mg and 317 mg of magnesium per day from foods and supplements had a 37% lower risk of developing mild cognitive impairment compared to those who consumed less than 197 mg per day (6). This study followed the intakes of women for approximately 20 years, beginning around age 70 years old. A similar study from the Netherlands of more than 9,500 adults found that those with the lowest or highest blood levels of magnesium (respectively, 0.79 mmol/L or less and 0.9 mmol/L or greater) were approximately 30% more likely to develop dementia (predominately Alzheimer’s disease) over the course of the study compared to those with mid-range levels (0.84 to 0.85 mmol/L). These results were stated after adjusting for factors such as age and other diseases (7). The adults’ intakes were tracked for about 8 years. Magnesium is also often used in laxatives. One study from Taiwan of more than 6000 men found that those who were prescribed oral magnesium oxide as a laxative for an average of 5 months were 48% less likely to develop dementia over the next 10 years than those who were not. Again, the results were considered after adjusting for factors such as age, gender, and other medical conditions (8). What’s more, those who took the laxatives for more than a year were 59% less likely to develop dementia. Unfortunately, total magnesium from diet and other supplements was not tracked. None of these studies show cause and effect, but they do establish associations between magnesium intake and/or blood levels, and cognitive decline. 3. Magnesium and Memory Magnesium is also thought to support memory. One animal study found that rats given a magnesium supplement (magnesium-L-threonat) performed significantly better on long and short memory testes. Incredibly, magnesium-L-threonate also improved signaling of a specific part of brain receptors associated with the ability to store information. Other forms of magnesium tested, including magnesium chloride, magnesium citrate, magnesium glycinate, and magnesium gluconate, but did not provide as significant results. They were not as efficient at raising magnesium levels in the central nervous system (as measured by levels in cerebrospinal fluid) (9). How to Get Enough Magnesium Current recommendations are to aim for about 300-400 mg magnesium per day via foods and supplements. You may get enough through foods, but if not, consider supplementation. Also, consider your calcium intake, and aim for a 2-2.5 to 1 ratio of calcium to magnesium in supplements. For example, if taking 500 mg calcium, your supplement should contain about 250-300 mg magnesium. Many supplements are formulated with a 2:1 ratio. Keto Food Sources of Magnesium Importantly, there are some good food sources of magnesium. These include: Raw Cacao (106 mg per 2.5 Tbsp) Hemp Heart Seeds* (197 mg per 3 Tbsp) Pumpkin Seeds* (300 mg per 1/4 cup) Ground Flaxseeds* (110 mg per 1/4 cup) Spinach (78 mg per 1/2 cup) Almonds, Cashews, and Peanuts (60-80 mg per 1/4 cup) Avocado (44 mg per cup) Plain Yogurt (42 mg per 8 ounces) *Nuts, seeds, and grains contain phytic acid. Phytic acids bind magnesium and make it more difficult to absorb, rendering some foods as low bioavailability for magnesium even though they contain the mineral. Bottom Line Magnesium is a very important mineral in human health. And while more research is warranted, there are current studies that support its role in brain health. Check your intake and make sure you’re getting the magnesium you need each day. To read the original article click here.

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