Taking Charge of Your Health

Hi everyone, welcome back to another edition
of Ask the ND. I’m Dr. Jeremy Wolf. In this episode, I wanted to talk about Magnesium,
an important supplement that is commonly missing from our diets. For example, a survey conducted found that
the median daily intake of magnesium in Caucasian men and women was 75-80 below the recommended
dietary allowance. A magnesium deficiency may lead to fatigue,
weakness, muscle spasms, headaches and much more. Magnesium is an essential mineral that is
found all throughout the body and acts as a cofactor for more than 300 different enzymes. It is involved in energy production, cell
signaling, muscle/nerve function, release of neurotransmitters, protein synthesis and
it even plays a structural role in the body. Roughly 60% of magnesium is found in the bone,
39% in cells and 1% in our blood. Dietary sources of magnesium include leafy
green vegetables, unrefined grains, legumes, beans and nuts. Because of the importance of this mineral
in so many of our bodily processes, researchers have been studying it to see how it effects
our health. Let’s take a closer look at just some of the
health benefits of magnesium. Here’s the rundown. When it comes to stress and relaxation, magnesium
may be a crucial mineral. Magnesium may be beneficial for anything that
is tight, cramping, or stiff as it helps to relax muscles and nerves. Insomnia, the difficulty to fall asleep or
stay asleep, along with restless leg syndrome, a disorder of the nervous system that causes
an urge to move, may be symptoms of magnesium deficiency. There is strong evidence that magnesium deficiency
is much more prevalent in individuals who experience cluster headaches and migraines. One study found that individuals who took
magnesium daily experienced reduced frequency of migraines, compared with placebo. Metabolic syndrome, a group of conditions
which increases the risk of heart disease, stroke, and diabetes may be improved by magnesium. Research has found that individuals with higher
magnesium intake may have lower risk of development of metabolic syndrome. Several studies have found that dietary magnesium
restrictions and magnesium deficiency promote Osteoporosis. Magnesium acts as a cofactor for enzymes involved
in bone mineralization and it is important for maintaining and improving bone mineral
density. Because of this, magnesium is an important
contributing factor to bone health. Magnesium salts, such as magnesium sulfate,
magnesium hydroxide, and magnesium citrate when administered in a large dose, act as
laxatives and may help improve constipation. Magnesium supplements come in many forms. The most absorbable forms of magnesium includes
citrate, glycinate, taurate and aspartate. Although magnesium is bound to kelates such
as malate, fumarate and succinate are also good. Diarrhea is a common dose related side effect
of magnesium supplementation. You might prevent this by either reducing
the dose or dividing the dose throughout the day. Forms of magnesium most commonly reported
to cause diarrhea include magnesium carbonate, chloride, gluconate and oxide. The current RDA for magnesium is between 320-400
mg. However, the amount of magnesium you need
depends on your age and sex. Remember, it’s important to always check with
your health care provider before starting any supplements or herbs due to their potential
for side effects and interactions. Thank you for watching another edition of
Ask the ND. Make sure to subscribe to our Youtube channel
for weekly tips to help you on your journey towards happy wellness. From all of us here at LuckyVitamin, spread
the wellness.

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