1 Mineral for Everything: Magnesium

[Vince]

Magnesium is a common element that has many functions in the human body, from energy production to providing bone density. It is also necessary for cardiovascular health. In fact, this simple mineral has been shown in a German study to dramatically reduce both cardiovascular disease mortality rates and the mortality rates from all causes.
Inspired by the Study of Health In Pomerania (SHIP), the researchers analysed rates of all-cause and cardiovascular mortality in 4,203 patients in relation to serum magnesium levels. The mean duration of follow up was 10 years. Among people with magnesium levels of 0.73mmol/L or less, the all-cause mortality rate was 10.95 deaths per 1,000 person-years, and the death rate for cardiovascular disease was 3.44 per 1,000 person-years.
However, in those with higher magnesium levels, the all-cause death rate was 1.45 per 1,000 people, and the cardiovascular mortality rate was 1.53 per 1,000. This is a reduction in mortality rates by over 85% in all-cause deaths, and of around 55% in cardiovascular deaths!
So what do the results of this study mean? One could argue that the massive drop in death rates is due to the patient’s diets and lifestyles as a whole, with a high magnesium intake just being another effect. This has some weight to it because the authors excluded those taking magnesium in supplement form, meaning that only dietary intake of magnesium through foods such as green vegetables was responsible for the aforementioned health benefits.
However, the inverse association between magnesium intake and dying was independent of cardiovascular risk factors including hypertension and antihypertensive drug therapy. In addition, multiple studies have found that magnesium deficiency is associated with increased inflammation, metabolic syndrome, diabetes, colon cancer, cardiovascular disease and osteoporosis, meaning that the mineral itself is likely to be of particular importance. (Here are 16 magnesium deficiency symptoms to look out for.)
Magnesium deficiency is known to initiate calcium-activated inflammatory pathways that are independent of pathogens or injury, but that is not the only consequence of poor magnesium status, as this mineral is required in over 300chemical reactions in the body. These include DNA and RNA production, cell migration, cell membrane production and communication between cells.
Signs of magnesium deficiency include symptoms such as fatigue, muscle cramps and headache, which are so generalized that people with a deficiency often have no idea of what is truly the cause of their symptoms. Unfortunately for many, prescription drugs such as diuretics, high stress and fluoride all deplete this essential mineral from the body, which makes it even more important for people exposed to these things to consume foods high in magnesium.
For those wishing to increase their magnesium intake, there are many foods that contain this vital mineral. Some examples are:
Oat bran, which has 96mg per ½ cup
Brown rice, which contains 86mg per cup
Mackerel, a fish that has 82mg for every three ounces
Spinach, which contains 78mg per ½ cup
Almonds (77mg per ounce)
Lima beans (63mg per ½ cup)
Bananas (32mg per banana)
Peanuts and blackstrap molasses (both 48mg per ounce)
http://www.lewrockwell.com/2014/12/no_author/1-mineral-for-everything/

 

[Nelson Vergel]

Thanks for the great post.

Just be careful not to dose it too much since it can cause diarrhea or loose stools.

 

[Vince]

Dr Rhonda Patrick

An 18 year study of 4035 men aged 30 to 60 showed that high serum magnesium values were negatively related to mortality by 50% for cancer deaths. High serum copper levels increased cancer deaths while low serum zinc levels decreased cancer deaths.

Leone N,Courbon D, Ducimetiere P, Zureik M. 2006 Zinc,Copper,and Magnesium and Risks for All-Cause,Cancer ,and Cardiovascular Mortality
http://www.ncbi.nlm.nih.gov/pubmed/16570028

There was another epidemiological study on magnesium with 7216 participants for 5 years.
After adjusting for potential confounders, participants with the highest magnesium intake had a 37% reduced risk of all-cause mortality compared to those participants in the lowest tertile of magnesium intake. Magnesium intake was also inversely associated with cardiovascular and cancer mortality. There was approximately a 50% reduction in risk for cardiovascular and cancer mortality. - See more at: http://www.fortitechpremixes.com/re...nked-to-lower-mortality/#sthash.0hPbY5Wi.dpuf

 

[CoastWatcher]

Vey good information, Vince. Nelson is right, however. If one overdoes it, gut problems are common (I learned the hard way).

 

[ERO]

Also, some forms of Magnesium are better absorbed by the body and therefore less likely to cause loose stools. I like either Magnesium Glycinate or Magnesium Malate myself.

http://www.naturalnews.com/046401_magnesium_dietary_supplements_nutrient_absorption.html

 

[GettingAnswers]

Magnesium glycinate causes me zero intestinal issues and I dose 800 mg a day.

 

[GettingAnswers]

anyone use the injectable form? (magnesium sulfate). I'm going to give it a try from Defy medical. Even supplementing 800 mg only gets my Magnesium RBC levels right at the bottom of the range. Not sure if I have absorption issues, but figure the injections might be better.

 

[croaker24]

I also use magnesium glycinate but I'm cautious and keep the dosage at 100 mg a day. I try to eat high-magnesium food but my understanding is that magnesium is being depleted in our soil so we may not be getting as much magnesium in our diet as we think.

 

[Vince]

I use "source naturals" magnesium malate, I take 5 tablets twice a day along with a fatty meal and no gut issues. But I do get my levels checked every 6 months.

 

[Vince]

I have never tried this recipe but I do know people who drink it daily.

Recipe for Magnesium/Bicarbonate Water

Natural mineral waters with high concentrations of magnesium and bicarbonate ions have long
been prized for their health promoting qualities. The famous Apollinaris water contains 104 mg/L
of magnesium, but unfortunately is also fairly high in sodium and calcium. Mendocino water
contains 130 mg/L of magnesium, but again has fairly high calcium and sodium levels.

A more ideal water is Noah's spring water bottled from the Adobe Springs in California. Noah's California
Spring Water contains 110 mg/L of magnesium, but only 3 mg/L of calcium and 5 mg/L of
sodium. It also contains 529 mg/L of bicarbonate ions and has a pH of 8.3.

Magnesium-rich mineral waters are easily absorbed and have many health benefits due not only
to their magnesium content, but also because of their content of bicarbonate ions that help
neutralize the carbonic acid formed in the body during metabolic processes. Several studies
have shown that an increased intake of bicarbonate may help prevent muscle wasting and bone
loss[1-3].

A manufactured magnesium/bicarbonate water, “Unique Water”, has recently been developed in
Australia. It contains 120 mg of magnesium and 650 mg of bicarbonate per liter and has a pH of
8.3. Erling Waller, a former afibber, and Jackie Burgess, both frequent contributors to the Bulletin
Board, collaborated to develop a recipe for homemade magnesium/bicarbonate water that, in its
composition, is very close to both Noah's California Spring Water and Unique Water. The recipe
is based on the reaction of magnesium hydroxide (in milk of magnesia) with plain carbonated
water according to the formula Mg(OH)2 + 2CO2 ---> Mg(HCO3)2.

Plain Milk of Magnesia (MoM) should be used in the recipe. The “active” ingredient should only
be magnesium hydroxide [Mg (OH)2], 400 mg per teaspoon (5 ml), and the “inactive” ingredient
should only be purified water. 41.7% by weight of magnesium hydroxide is magnesium (Mg), so 5
ml of MoM has 167 mg of Mg, and 1 tablespoon has 500 mg of Mg (1 tablespoon = 15 ml).

To prepare the water follow these steps:
1. Chill completely to refrigerator temperature a 1-liter bottle of fully carbonated water.
Carbonated waters such as Canada Dry Seltzer, which consist of only water and carbon
dioxide (CO2), are suitable. Club sodas such as Schweppes Club Soda are also suitable;
they are carbonated water with a small amount of added sodium.

2. Shake well the bottle of MoM, then measure out as accurately as possible 3 tablespoons
(45 ml) and have it ready. The plastic measuring cup that comes with the MoM is
accurate and ideal for the purpose.

3. Remove the bottle of carbonated water from the refrigerator without agitating it. Open it
slowly and carefully to minimize the loss of CO2. As soon as the initial fizzing settles
down, slowly add the pre-measured MoM. Promptly replace the cap on the water bottle
and shake it vigorously for 30 seconds or so, making the liquid cloudy. After 1⁄2 hour or so
the liquid will have cleared, and any un-dissolved magnesium hydroxide will have settled
to the bottom of the bottle. Again shake the bottle vigorously for 30 seconds or so,
making the liquid cloudy again. When the liquid again clears all of the magnesium
hydroxide in the MoM should have reacted with all of the CO2 to become dissolved
(ionized) magnesium and bicarbonate. However, if a small amount of un-dissolved
magnesium hydroxide still remains in the bottom of the bottle as a sediment it may be
ignored. This 1 liter of concentrated magnesium bicarbonate water will have
approximately 1500 mg of magnesium and approximately 7500 mg of bicarbonate. It
should be kept in the refrigerator. You may note that the sides of the bottle “cave in”
when the liquid clears. This is a sign that the reaction is complete.

4. To make 4 liters of magnesium bicarbonate drinking water with approximately 125 mg of
magnesium and approximately 625 mg of bicarbonate per liter and a pH of
approximately 8+ measure and transfer 1/3 liter of the concentrate (333 ml) into a 4-liter
container. Fill the container with 3 2/3 liters of plain or purified water, as desired.
Magnesium dissolved in water (ionized) is considerably more bioavailable than is magnesium in
solid tablets or capsules. About 50% of the magnesium contained in magnesium/bicarbonate
water is absorbed[4,5]. This is 12 times better than the absorption rate for magnesium oxide. So
drinking 1 liter of magnesium/bicarbonate water per day would correspond to taking five 500 mg
magnesium oxide tablets daily.

The alkaline magnesium/bicarbonate water should be consumed throughout the day. It can be
consumed with a meal, but not in such quantities that it results in dilution of stomach acid.
Anyone not in the habit of drinking water should begin by consuming small daily amounts, and
should take at least a month to reach a consumption of 1 to 2 liters per day.

A survey of afibbers who have tried the magnesium/bicarbonate water concluded that 7 out of 12
found it beneficial. The effect on episode frequency was inconsistent with four participants
experiencing fewer episodes, six experiencing more episodes and two observing no change.
Similarly with episode duration. Five participants experienced a shortening, five a lengthening
and two saw no change in episode duration. It would seem that that the effect of the water on
episode severity is highly variable and that each individual afibber need to determine whether it
works for him or her through individual experimentation.

A majority (73%) of trial participants reported that the intensity (forcefulness of palpitations) of
their episodes was less after starting on the magnesium/bicarbonate water. The remaining 27%
reported no change. This finding suggests that magnesium or bicarbonate somehow helps make
the palpitations less noticeable. It is worth noting that the two respondents who had not noticed
any change in intensity had quite a low daily magnesium intake (114 mg and 250 mg/day
respectively). It is possible that magnesium may reduce episode intensity through its action as a
natural calcium channel blocker[6,7,8]. This action would reduce heart rate and might result in a
feeling of lower intensity.

Eight out of 14 respondents reported other benefits from consuming the water such as a higher
daily fluid intake, less heartburn, disappearance of night time leg cramps and fewer ectopic
(premature) beats. Only 4 out of 12 reported side effects with loose stools being experienced by
3 participants who were drinking the water with a higher than recommended magnesium
concentration.

Thus it would seem that, while the magnesium/bicarbonate water is beneficial for some afibbers,
especially in regard to episode intensity, there are afibbers who do not experience benefits from
consuming it. In other words, like pharmaceutical drugs and supplements, the water may not be
an overall panacea, but may be beneficial to some afibbers.

The magnesium/bicarbonate water made according to the recipe has a pH of about 8.5. Normal
tap water has a pH around 7. The pH of blood is very tightly controlled between 7.38 and 7.44.
Both higher and lower pH values in the blood (alkalemia and academia) can result in arrhythmias.
It is also known that metabolic alkalosis can result in hypokalemia (potassium deficiency) which
in turn, can cause atrial fibrillation. So all in all, drinking water with a pH of 8.5 may not be
beneficial to all. Whether or not it is could well depend on the individual's diet and metabolism.

I have personally found the magnesium/bicarbonate water more agreeable if I neutralize it to a
pH of about 7.2. I do this by adding 10-11 drops of a concentrated citric acid solution to 1 liter of
the “ready-to-drink” magnesium/bicarbonate water (NOT to the concentrate). I make the citric
acid solution by dissolving 4 teaspoons (20 gram) of anhydrous citric acid (available from a
pharmacy) in 100 ml of ordinary (preferably filtered or distilled) water. A similar, but less precise
result may be obtained by squeezing half a lemon into the water before drinking it
Please also note that patients with kidney failure should not drink this water or consume any
other kind of magnesium supplements without the express agreement of their physician.

Legal Disclaimer
Please note that the maker and consumer of this water assume full responsibility for
understanding and complying with the above instructions and recommendations. The
information and instructions do not constitute a recommendation to consume this water, and
no claims of health benefits from consuming this water are made.
For more detailed information on manufactured magnesium/bicarbonate water please visit the
“Unique Water” web site at http://www.nonpharmaceutical.com.
References

Frassetto, L., et al. Potassium bicarbonate reduces urinary nitrogen excretion in postmenopausal
women. Journal of Clinical Endocrinology and Metabolism, Vol. 82, No. 1, 1997, pp. 254-59
Frassetto, Lynda A., et al. Estimation of net endogenous noncarbonic acid production in human
from diet potassium and protein contents. American Journal of Clinical Nutrition, Vol. 68, 1998,
pp. 567-83

Sebastian, A., et al. Improved mineral balance and skeletal metabolism in postmenopausal
women treated with potassium bicarbonate. New England Journal of Medicine, Vol. 330, June 23,
1994, pp. 1776-81

Sabatier, M., et al. Meal effect on magnesium bioavailability from mineral water in healthy women.
American Journal of Clinical Nutrition, Vol. 75, January 2002, pp. 65-71

Verhas, M., et al. Magnesium bioavailability from mineral water: a study in adult men. European
Journal of Clinical Nutrition, Vol. 56, May 2002, pp. 442-47

www.barttersite.com/magnesium.htm

Yamaoka, K, et al. Temperature-sensitive intracellular Mg2+ block of L-type Ca2+ channels in
cardiac myocytes. Am J Physiol Heart Circ Physiol, Vol. 282, No. 3, March 2002, pp. H1092-101

Gourgoulianis, Kl, et al. Magnesium dynamics and relation to left ventricular function in acute
myocardial infarction. Japn Circ J, Vol. 64, No. 5, May 2000, pp. 377-81

THE AFIB REPORT is published 10 times a year by:
Hans R. Larsen MSc ChE, 1320 Point Street, Victoria, BC, Canada, V8S 1A5
E-mail: [email protected] World Wide Web: http://www.afibbers.org
Copyright 2009 by Hans R. Larsen

THE AFIB REPORT does not provide medical advice. Do not attempt self-diagnosis or self-medication
based on our reports. Please consult your healthcare provider if you are interested in following up on
the information presented.

 

[Vince]

 

[PAUL-E]

Magnesium oxide: Often used in milk of magnesia products since this form has a strong laxative effect. Even though this combination contains a large proportion of magnesium compared to the oxide molecule, it has poor bioavailability and readily causes loose stools; therefore it is considered the least optimal form to use as a supplement.
Magnesium sulfate: This form is often used as an intravenous preparation but it is not used in oral formulations. Since it does have some absorbability through the skin, it is also found in Epsom bath salts.
Magnesium citrate: A commonly used form that has a good bioavailability compared to oxide. It is also very rapidly absorbed in the digestive tract but it does have a stool loosening effect.1 This form is found in many supplements and remains a solid option for delivering magnesium into the body.
Magnesium Aspartate: This form has increased bioavailability compared to oxide and citrate. There were some promising clinical trials conducted in the 1960s that found a combination of magnesium and potassium aspartates had a positive effect on fatigue and they reduced muscle hyper-excitability.2 Physiologically this makes sense since both magnesium and aspartic acid are critical players in cellular energy production. This form is not commonly found but has been used for chronic fatigue syndrome.
Magnesium Glycinate: Glycine is a well-known calming amino acid. This combination has good bioavailability and does not have a laxative effect since glycine is actively transported through the intestinal wall. Due to the calming and relaxing effect of both glycine and magnesium, this combination has been used successfully for chronic pain and muscle hyper tonicity.3
Magnesium Malate: This less well-known combination has been studied for use in fibromyalgia. Since malate is a substrate in the cellular energy cycle, it can help improve ATP production; there is some preliminary evidence that it may reduce muscle pain and tender points in fibromyalgia patients.4
Magnesium Orotate: This is another relatively unknown chelate combination containing orotic acid. This form has good bioavailability has had been studied specifically for heart health. Orotates can penetrate cell membranes, enabling the effective delivery of the magnesium ion to the innermost layers of the cellular mitochondria and nucleus. Orotates themselves increase the formation of RNA and DNA which can help heart cells repair and therefore improve function. The combination has been shown to improve heart failure, symptoms of angina and exercise performance in clinical trials.5,6
Magnesium Taurate: Both magnesium and the amino acid taurine share the ability to improve cardiac function; each has a potentiating effect on insulin sensitivity and also a calming effect on neuromuscular excitability. The actions of both have striking similarities when it comes to cardiovascular health. They both have blood pressure reducing effects, stabilize nerve cells, improve the contraction of the heart muscle and have an anti-thrombotic effect.7 Additionally, low levels of vitamin B6 have been shown to further deplete both magnesium and taurine.
Magnesium-L-Threonate: This form of magnesium has recently been studied to improve memory and brain function. One preliminary study in animals found that it significantly enhanced both short-term and long-term memory, boosting scores by 15% for short-term memory and 54% for long-term memory compared to magnesium citrate.8 Based on this study, it appears that magnesium-L-threonate is a highly absorbable form of magnesium that can improve brain function. While this research is promising, more is needed to confirm its benefit.
Magnesium Pidolate (or picolinate): This form of magnesium has generated interest because it is very inexpensive and can easily be made into a liquid supplement. There really have not been any substantial research trials supporting its specific health benefits. The down side of this form is that the pidolate molecule does not have any additional health benefits.
.
Due to its broad ranging beneficial effects, magnesium has really emerged as a quintessential health supplement with an excellent safety profile. Various forms of magnesium can be employed for specific heahealth concerns and to increase bioavailability. Consider the research evidence and activity of each form to choose one that is most appropriate for you.
https://drnibber.com/understanding-different-types-of-magnesium/

 

[kspat]

what dosage would you recommend for Mag sulfate supplementation?

 

[Vince]

There are multiple brands of the glycinate form of magnesium that have worked well, e.g., Schiff, Vitamin Shoppe, Source Naturals, etc.

My current favorite is magnesium malate, since it has been very reliably increasing RBC magnesium levels at a dose of 1200 mg twice per day. I've had next to no difficulties with loose stools.
.
.
1200 mg of the total capsule weight, not of the magnesium contained.

 

[bobcat]

I have chronic muscle spasms in my mid/low back. Chiropractor recommends Calm, a magnesium powder taken before bed. He said to increase dose until I get diarrhea, then back off to find the right dose. Any problem with this advice? Can I take this daily?

 

[ERO]

I have used the Calm powder before and I like it. There are no safety issues in increasing dose until you lave loose stools and then backing off a bit. Worse case, you have to spend more time in the restroom that day. You should take it daily and taken before bed helps you relax and sleep better as well.

 

[Nelson Vergel]

Symptoms and Causes of Magnesium Deficiency

 

[meanbreen]

I have become a huge fan of magnesium. I have been taking 200mg of Mg. Citrate daily for the last month. It makes me feel so calm and I get less muscle cramps now. My blood test showed I was deficient in it and do need to supplement it. However, I saw the other day that it is bad to take it daily because it is a laxative. I do not get diahrea though it has helped tremendously with my chronic constipation (I have atleast 2 BMs daily now).

Is it safe to take daily? I don't to become reliant on it for BMs.

 

[Vince]

Yes, It's safe to take daily. The two forms of magnesium that have served me well are magnesium malate, 1200 mg twice per day, and magnesium glycinate, 400 mg twice per day. Both are well tolerated.

 

[Vince Carter]

Thanks Vince Im going to pick up some Mag and see what it's about, I chose the Dr Best high absorption chelated version.