One can say that stress is an internal biochemical change that we go through as a response to an unpleasant or unwanted outcome. If stress is not controlled and addressed early it can results in a poor health or long term illness or serious disease.
We must remember that in addition to balanced diet and supplements
We must do adequate physical and mental exercise to keep healthy and reduce our stress!
Most of our new learning occurs when we are most relaxed, in what is called the alpha state which can be measured for example by EEG (Electroencephalography, a type of brain wave recording method).
The scope of this blog is Magnesium and it’s benefit in reducing stress as an education material.
I have done some research to summarize the key elements about the health benefit of taking adequate amount of Magnesium supplements.
Here is an excerpt from JAMA (The Journal Of the American Medical Association)
"Magnesium is required for a wide range of biological functions. Apart from being essential for the maintenance of genomic stability and for DNA repair, magnesium has a crucial role in modulating cell proliferation, cell cycle progression, and cell differentiation.Magnesium supplementation has been demonstrated to reduce the incidence of experimentally induced colon cancer in animals,which might be related to a decrease in colonic epithelial cell proliferation. Magnesium has an important role in maintaining the antioxidative status of the cell; animals deficient in magnesium display an increased susceptibility to oxidative stress."
To read the entire article please visit following site:
http://jama.ama-assn.org/cgi/content/abstract/293/1/86
I have listed two other sources below that provide some information and complimentary data about Magnesium.
The basic information below is adopted from NIH website link:
http://ods.od.nih.gov/factsheets/magnesium.asp
http://en.wikipedia.org/wiki/Magnesium
http://www.ctds.info/5_13_magnesium.html
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=75
http://lpi.oregonstate.edu/infocenter/minerals/magnesium/
http://www.mgwater.com/
http://www.laurelonhealthfood.com/2007/11/19/eating-for-stress-reduction/
http://www.krispin.com/magnes.html
The basic information below is adopted from NIH website link:
http://ods.od.nih.gov/factsheets/magnesium.asp
Magnesium: What is it?
Magnesium is the fourth most abundant mineral in the body and is essential to good health. Approximately 50% of total body magnesium is found in bone. The other half is found predominantly inside cells of body tissues and organs. Only 1% of magnesium is found in blood, but the body works very hard to keep blood levels of magnesium constant [1].Magnesium is needed for more than 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis [2-3]. There is an increased interest in the role of magnesium in preventing and managing disorders such as hypertension, cardiovascular Magnesium is excreted through the kidneys [1-3,4].
If you want to learn more about following by National Institute of Health follow the link above:
Magnesium: What is it?
What foods provide magnesium?
What are the Dietary Reference Intakes for magnesium?
When can magnesium deficiency occur?
Who may need extra magnesium?
What is the best way to get extra magnesium?
What are some current issues and controversies about magnesium?
What is the health risk of too much magnesium?
Selecting a healthful diet
References
Reviewers
Following section is largely taken from Dr. Mark Hyman’s blog the link is listed below:
http://www.ultrawellness.com/blog/magnesium-0
You might be magnesium deficient if you have any of the following symptoms:
* muscle cramps or twitches
* insomnia
* irritability
* sensitivity to loud noises
* anxiety
* autism
* ADD
* palpitations
* angina
* constipation
* anal spasms
* headaches
* migraines
* fibromyalgia
* chronic fatigue
* asthma
* kidney stones
* diabetes
* obesity
* osteoporosis
* high blood pressure
* PMS
* menstrual cramps
* irritable bladder
* irritable bowel syndrome
* reflux
* trouble swallowing
Magnesium deficiency has even has been linked to inflammation in the body and higher CRP levels (C-reactive protein, studies have identified elevated CRP levels as a risk factor for heart attack, stroke, and other conditions)[5].
Daily Dosage and type of Magnesium
* The RDA (Recommended Daily Allowance, perhaps better considered a minimum requirement) for magnesium is about 300 mg a day.
Most of us get far less than 200 mg.
* Some may need much more depending on their condition
* Most people benefit from 400 to 1,000 mg a day
* The most absorbable forms are magnesium citrate, glycinate taurate, or aspartate, although magnesium bound to Kreb cycle chelates (malate, succinate, fumarate) are also good.
* Avoid magnesium carbonate, sulfate, gluconate, and oxide. They are poorly absorbed (and the cheapest and most common forms found in supplements)
* Side effects from too much magnesium include diarrhea, which can be avoided if you switch to magnesium glycinate
* Most minerals are best taken as a team with other minerals in a multi-mineral formula
* Taking a hot bath with Epsom salts (magnesium sulfate) is a good way to absorb magnesium
* People with kidney disease or severe heart disease should take magnesium only under a doctor's supervision
So if you're coping with the symptoms here, relax! Magnesium is truly a miracle mineral.
Watch the video and read Dr. Mark Hyman’s blog for more details in the link below:
http://www.ultrawellness.com/blog/magnesium-0
Caution: Always consult your doctor if you have any medical condition or taking any other medication prior to taking any new supplements.
Where can one obtain bioavailable Magnesium from?
Any Whole Foods or Health shop may carry the bioabsorbable Magnesium or you can ask your local Pharmacy whether they carry any of the products listed above.
Note: It’s best to find a manufacturer that use equivalent to cGMP for their manufacturing and or use USP or equivalent grade ingredients to ensure purity, potency, efficacy and safe use.
Other useful websites about Magnesium
Magnesium is the fourth most abundant mineral in the body and is essential to good health. Approximately 50% of total body magnesium is found in bone. The other half is found predominantly inside cells of body tissues and organs. Only 1% of magnesium is found in blood, but the body works very hard to keep blood levels of magnesium constant [1].Magnesium is needed for more than 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis [2-3]. There is an increased interest in the role of magnesium in preventing and managing disorders such as hypertension, cardiovascular Magnesium is excreted through the kidneys [1-3,4].
If you want to learn more about following by National Institute of Health follow the link above:
Magnesium: What is it?
What foods provide magnesium?
What are the Dietary Reference Intakes for magnesium?
When can magnesium deficiency occur?
Who may need extra magnesium?
What is the best way to get extra magnesium?
What are some current issues and controversies about magnesium?
What is the health risk of too much magnesium?
Selecting a healthful diet
References
Reviewers
Following section is largely taken from Dr. Mark Hyman’s blog the link is listed below:
http://www.ultrawellness.com/blog/magnesium-0
You might be magnesium deficient if you have any of the following symptoms:
* muscle cramps or twitches
* insomnia
* irritability
* sensitivity to loud noises
* anxiety
* autism
* ADD
* palpitations
* angina
* constipation
* anal spasms
* headaches
* migraines
* fibromyalgia
* chronic fatigue
* asthma
* kidney stones
* diabetes
* obesity
* osteoporosis
* high blood pressure
* PMS
* menstrual cramps
* irritable bladder
* irritable bowel syndrome
* reflux
* trouble swallowing
Magnesium deficiency has even has been linked to inflammation in the body and higher CRP levels (C-reactive protein, studies have identified elevated CRP levels as a risk factor for heart attack, stroke, and other conditions)[5].
Daily Dosage and type of Magnesium
* The RDA (Recommended Daily Allowance, perhaps better considered a minimum requirement) for magnesium is about 300 mg a day.
Most of us get far less than 200 mg.
* Some may need much more depending on their condition
* Most people benefit from 400 to 1,000 mg a day
* The most absorbable forms are magnesium citrate, glycinate taurate, or aspartate, although magnesium bound to Kreb cycle chelates (malate, succinate, fumarate) are also good.
* Avoid magnesium carbonate, sulfate, gluconate, and oxide. They are poorly absorbed (and the cheapest and most common forms found in supplements)
* Side effects from too much magnesium include diarrhea, which can be avoided if you switch to magnesium glycinate
* Most minerals are best taken as a team with other minerals in a multi-mineral formula
* Taking a hot bath with Epsom salts (magnesium sulfate) is a good way to absorb magnesium
* People with kidney disease or severe heart disease should take magnesium only under a doctor's supervision
So if you're coping with the symptoms here, relax! Magnesium is truly a miracle mineral.
Watch the video and read Dr. Mark Hyman’s blog for more details in the link below:
http://www.ultrawellness.com/blog/magnesium-0
Caution: Always consult your doctor if you have any medical condition or taking any other medication prior to taking any new supplements.
Where can one obtain bioavailable Magnesium from?
Any Whole Foods or Health shop may carry the bioabsorbable Magnesium or you can ask your local Pharmacy whether they carry any of the products listed above.
Note: It’s best to find a manufacturer that use equivalent to cGMP for their manufacturing and or use USP or equivalent grade ingredients to ensure purity, potency, efficacy and safe use.
Other useful websites about Magnesium
http://en.wikipedia.org/wiki/Magnesium
http://www.ctds.info/5_13_magnesium.html
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=75
http://lpi.oregonstate.edu/infocenter/minerals/magnesium/
http://www.mgwater.com/
http://www.laurelonhealthfood.com/2007/11/19/eating-for-stress-reduction/
http://www.krispin.com/magnes.html
References
1. Rude RK. Magnesium deficiency: A cause of heterogeneous disease in humans. J Bone Miner Res 1998;13:749-58. [PubMed abstract]
2. Wester PO. Magnesium. Am J Clin Nutr 1987;45:1305-12. [PubMed abstract]
3. Saris NE, Mervaala E, Karppanen H, Khawaja JA, Lewenstam A. Magnesium: an update on physiological, clinical, and analytical aspects. Clinica Chimica Acta 2000;294:1-26.
4. Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride. National Academy Press. Washington, DC, 1999.
5. http://www.americanheart.org/presenter.jhtml?identifier=4648. Visited 29 Aug. 2009.
1. Rude RK. Magnesium deficiency: A cause of heterogeneous disease in humans. J Bone Miner Res 1998;13:749-58. [PubMed abstract]
2. Wester PO. Magnesium. Am J Clin Nutr 1987;45:1305-12. [PubMed abstract]
3. Saris NE, Mervaala E, Karppanen H, Khawaja JA, Lewenstam A. Magnesium: an update on physiological, clinical, and analytical aspects. Clinica Chimica Acta 2000;294:1-26.
4. Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride. National Academy Press. Washington, DC, 1999.
5. http://www.americanheart.org/presenter.jhtml?identifier=4648. Visited 29 Aug. 2009.
6. Magnesium Intake in Relation to Risk of Colorectal Cancer in Women
Susanna C. Larsson, MSc; Leif Bergkvist, MD, PhD; Alicja Wolk, DMSc
JAMA. 2005;293:86-89.
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