Benefits of Calcium & Magnesium Supplements

Calcium supplement as well as magnesium tend to be mineral deposits which perform important functions inside your system’s capabilities. Whilst calcium supplement as well as magnesium can be found in several from the meals that you simply consume, supplements might be necessary to assist you to fulfillyour everyday needs. Supplements associated with calcium supplement as well as magnesium can be found like a mixture or even individually, based onyour particular nutritional as well as wellness requirements.

Calcium supplement Supplements

Calcium’s best-known part in your body is actually conditioning your own bone fragments as well as tooth. Calcium supplement additionally performs an important part in many physical procedures, based on the Nationwide Organizations associated with Wellness. This allows for muscle mass actionsincluding lifting, pushing and pulling. It also plays an important role in the circulatory system by keeping blood moving efficiently. Other benefits ofcalcium include osteoporosis and high-blood pressure prevention, protection against certain cancers and the easing of pre-menstrual symptoms. Therecommended daily intake of calcium is 1,000 mg daily for adults aged 19 to 50 and 1,300 mg daily for adults over 50. The Mayo Clinic advises splitting anysupplementation that exceeds 1,000 mg into two doses.

Magnesium Supplementation

Like calcium, magnesium supports bone and tooth structure. According to the National Institutes of Health, magnesium is needed in more than 300 of thebody’s biochemical reactions. It plays a role in muscle contraction and relaxation, helps to regulate blood sugar levels, plays a role in maintaining blood pressure and supports a steady heart rhythm. The recommended daily allowance for magnesium is 310 to 320 mg per day for adult women and 400 to 420mg per day for adult men. The Mayo Clinic says the supplements should be taken with food.

Calcium and Magnesium Together

Paired calcium and magnesium supplements are a powerful combination of minerals that complement one another. For instance, calcium primarily causescontraction of muscles and vessels while magnesium primarily causes relaxation. The combination of the two in a single supplement can facilitate healthyblood pressure and a steady heartbeat, as well as prevent muscle cramps and pain.

Both calcium and magnesium must be carefully balanced in the blood to ensure proper coagulation. Using a combination supplement can help to maintainthis delicate balance. Most calcium magnesium supplements are made to have the ideal 2:1 balance of the minerals, which prevents complications such askidney stones and migraines that may arise from an imbalance.

Most Absorbable Magnesium Supplements

With 325 different enzymes dependent on a suitable supply of magnesium, you should not overlook the importance of this mineral. However, it would appear that many individuals do just that; Charles Poliquin, the Canadian strength coach who has worked with 16 Olympic medal-winning athletes, places a high priority on the the magnesium status of his clients and reports that 100 percent of those new to the clinic are magnesium deficient. Several supplements stand out for higher rates of absorption.

Magnesium Citrate

Magnesium citrate forms when the element binds to citric acid molecules. Citrate forms offer a high rate of absorption in the intestines. A study by Torsten Bohn, Ph.D., at the Swiss Federal Institute of Technology tested a range of magnesium compounds for bioavailability and found that citrate scored among the highest for rate of absorption. Magnesium stands out as a fairly popular supplement; you will likely have little trouble finding this form of the mineral in health shops.

Magnesium Glycinate

Chemists form magnesium glycinate by bonding the mineral ions with glycine. Glycine, an amino acid, allows for superior absorption inside the digestive tract because of the active transport systems employed by intestinal cells to absorb amino acids. Whereas minerals typically passively diffuse across the gut wall, an this active transport system increases absorption of amino acids and any substances they are bound with. Nutri Chem report the high bioavailability of magnesium glycinate and report how you are less likely to experience diarrhea this form; bowel disturbances may occur with higher intakes of some magnesium supplements.

Magnesium Taurate

Taurine provides the basis for magnesium taurate supplements. As an amino acid, taurine can enhance absorption of magnesium due to the active transport systems that exist for these compounds. Taurates may provide specific benefits for those suffering from hypertension or trouble sleeping, as taurine provides a calming effect on the central nervous system. Wellness.com reports how taurine has featured in protocols for improving absorption of fats and in diet drinks to reduce jitteriness. Such complementary effects make magnesium taurate a very useful product.

Adequate supplies of potassium and magnesium

Overview

To ensure proper functioning, the body must have adequate supplies of potassium and magnesium. These minerals exert their effects on several different body parts and functions. In most cases, adequate potassium and magnesium can be consumed through the diet. However, potassium and magnesium supplements are occasionally necessary for those with deficiencies.

Function

The University of Maryland Medical Center describes potassium as “a very important mineral for the proper function of all cells, tissues and organs in the human body.” The mineral not only helps with the conduction of electricity inside the body, but also maintains normal heart function. Potassium is also necessary for the contraction of skeletal and smooth muscle and helps regulate the body’s water levels.

According to the Office of Dietary Supplements, “magnesium is the fourth most abundant mineral in the body and is essential to good health.” Inside the body, magnesium helps keep the heart rhythm steady, encourages a healthy immune system and keeps bones strong. The mineral is also responsible for the normal function of muscles and nerves and plays a part in metabolism.

Food Sources

In many cases, adequate magnesium and potassium can be obtained through the diet. Potassium-rich foods include all meats, flounder, cod, salmon and most types of beans. Fruits high in potassium are bananas, cantaloupes and tomatoes. Vegetables high in potassium include squash, potato, spinach and brussels sprouts. Foods high in magnesium include halibut, green leafy vegetables, beans, peas, nuts, seeds, whole grains and hard water.

Deficiency

Although most people obtain enough magnesium and potassium through the diet, deficiencies can occur. Potassium deficiency can occur as a result of excess diarrhea, vomiting and sweating. Additionally, certain medications and too much sodium in the diet can also result in a potassium deficiency. According to the Office of Dietary Supplements, certain gastrointestinal disorders, such as Crohn’s disease, can affect the body’s ability to absorb both potassium and magnesium. Magnesium deficiency can also occur as a result of certain medications, excess vomiting and diarrhea. Symptoms of magnesium and potassium deficiency are quite similar. These symptoms include nausea, vomiting, fatigue, weakness, loss of appetite, numbness or tingling, muscle cramps, abnormal heart rhythm and seizures.

Toxicity

Ingesting too much potassium and/or magnesium through supplements can result in a variety of uncomfortable side effects. The toxicity symptoms for magnesium and potassium are also quite similar and include nausea, vomiting, diarrhea, muscle weakness, altered mental status and abnormal heart rate. Immediate medical attention is necessary in the case of either potassium or magnesium overdose.

Supplement Forms

As explained by the Mayo Clinic, potassium and magnesium supplements are available in a wide variety of forms. Most commonly, supplements are taken orally through a tablet, capsule, powder or liquid form. Occasionally, supplements are given through an intravenous injection under supervision of a physician. Although oral forms of magnesium and potassium are available without a prescription, speak with your doctor before taking any form of supplement.

Overview

To ensure proper functioning, the body must have adequate supplies of potassium and magnesium. These minerals exert their effects on several different body parts and functions. In most cases, adequate potassium and magnesium can be consumed through the diet. However, potassium and magnesium supplements are occasionally necessary for those with deficiencies.

Function

The University of Maryland Medical Center describes potassium as “a very important mineral for the proper function of all cells, tissues and organs in the human body.” The mineral not only helps with the conduction of electricity inside the body, but also maintains normal heart function. Potassium is also necessary for the contraction of skeletal and smooth muscle and helps regulate the body’s water levels.

According to the Office of Dietary Supplements, “magnesium is the fourth most abundant mineral in the body and is essential to good health.” Inside the body, magnesium helps keep the heart rhythm steady, encourages a healthy immune system and keeps bones strong. The mineral is also responsible for the normal function of muscles and nerves and plays a part in metabolism.

Food Sources

In many cases, adequate magnesium and potassium can be obtained through the diet. Potassium-rich foods include all meats, flounder, cod, salmon and most types of beans. Fruits high in potassium are bananas, cantaloupes and tomatoes. Vegetables high in potassium include squash, potato, spinach and brussels sprouts. Foods high in magnesium include halibut, green leafy vegetables, beans, peas, nuts, seeds, whole grains and hard water.

Deficiency

Although most people obtain enough magnesium and potassium through the diet, deficiencies can occur. Potassium deficiency can occur as a result of excess diarrhea, vomiting and sweating. Additionally, certain medications and too much sodium in the diet can also result in a potassium deficiency. According to the Office of Dietary Supplements, certain gastrointestinal disorders, such as Crohn’s disease, can affect the body’s ability to absorb both potassium and magnesium. Magnesium deficiency can also occur as a result of certain medications, excess vomiting and diarrhea. Symptoms of magnesium and potassium deficiency are quite similar. These symptoms include nausea, vomiting, fatigue, weakness, loss of appetite, numbness or tingling, muscle cramps, abnormal heart rhythm and seizures.

Toxicity

Ingesting too much potassium and/or magnesium through supplements can result in a variety of uncomfortable side effects. The toxicity symptoms for magnesium and potassium are also quite similar and include nausea, vomiting, diarrhea, muscle weakness, altered mental status and abnormal heart rate. Immediate medical attention is necessary in the case of either potassium or magnesium overdose.

Supplement Forms

As explained by the Mayo Clinic, potassium and magnesium supplements are available in a wide variety of forms. Most commonly, supplements are taken orally through a tablet, capsule, powder or liquid form. Occasionally, supplements are given through an intravenous injection under supervision of a physician. Although oral forms of magnesium and potassium are available without a prescription, speak with your doctor before taking any form of supplement.

Which risks will happened if we take Magnesium Supplements

Magnesium is an essential mineral vital to maintaining normal cardiacrhythm, bone health, regulating blood pressure and blood sugar levels,energy metabolism, protein synthesis and healthy muscle, nerve andimmune function. Halibut, nuts, legumes, whole grains and spinach are allsources of magnesium, but a significant number of people in the U.S.,especially older Americans and African-Americans, don’t consumeenough dietary magnesium, according to the National Institutes of HealthOffice of Dietary Supplements. Magnesium supplements can provide a healthy addition to dietary magnesium, but there are risks associated withsupplemental magnesium.

Hypermagnesemia

Dietary magnesium poses no health risk, but large doses of supplementalmagnesium can cause hypermagnesemia, or dangerously high bloodmagnesium levels.

The kidneys help regulate blood magnesium levels,excreting magnesium from the body when levels rise, but underlyingkidney disease can reduce the organs’ ability to excrete magnesium, making the risk of hypermagnesemia higher in those with reduced kidney function.Symptoms of hypermagnesemia include nausea, anorexia, diarrhea, abdominal cramping, muscle weakness, difficulty breathing, hypotension and changes in mental status. Acute hypermagnesemia can lead to cardiac arrest, coma and death. Excessive consumption of magnesium-containing laxatives andantacids can also cause hypermagnesemia. The University of Alabama at Birmingham’s Department of Pediatrics also documented a case of fatalhypermagnesemia in a 7-year-old boy caused by the administration of an Epsom salt enema.

Drug Interactions

Magnesium bonds with tetracycline, an antibiotic commonly used to treat respiratory, urinary and genital infections, gastric ulcers and Lyme disease and as a post-exposure prophylactic against anthrax. When magnesium bonds to tetracycline, it reduces the body’s ability to absorb tetracycline, which willreduce the antibiotic’s effect. Inform your physician if you are taking magnesium supplements.

Dosing

The recommended dietary intake of magnesium varies by age and gender. Adult women ages 19 to 30 should consume approximately 310mg per day, and those over age 30 should consume 320mg per day. Male adults ages 19 to 30 should consume 400mg per day, and those over 30 should consume 420mgper day. The tolerable upper intake level of magnesium, or the maximum amount of supplemental magnesium it is safe to consume per day, is 350mg foradults, including pregnant and lactating women. It should be noted that this number refers solely to supplemental magnesium. There is no tolerable upperintake level set for dietary magnesium.

Types of Magnesium supplements

According to the National Institutes of Health Office of Dietary Supplements, many people do not get the recommended 310 to 420 mg of magnesium in their diet each day. As the fourthmost plentiful mineral in the body, magnesium regulates blood sugar and heart rhythm and helps to promote a healthy immune system and bone health. Magnesium supplements are never100 percent magnesium, but must always come bound to another substance. These substancesaccount for the wide variety of magnesium supplements, and can affect how your body absorbsand tolerates the magnesium.

Magnesium Glycinate

Magnesium glycinate is a chelated form of magnesium. Chelated means that the magnesiumcomes bound to another molecule, usually an organic amino acid. Dr. Carolyn Dean says that the body may absorb magnesium glycinate better than other types of magnesium supplements,which makes them a good choice for people with magnesium deficiency.

Magnesium Oxide

Magnesium oxide is a non-chelated type of magnesium supplement. Non-chelated means thatthe magnesium comes bound to an organic acid or a fatty acid. Magnesium oxide contains 60percent magnesium. This is six times higher than that provided magnesium sulfate, which offersthe lowest concentration of magnesium.

Magnesium Cholride and Magnesium Lactate

Magnesium chloride and magnesium lactate supplements are only 12 percent magnesium, but according to the National Institutes of Health,

they have ahigher rate of absorption by the body than do supplements like magnesium oxide, which contain five times the amount of magnesium. When choosing a supplement, it is vital to consider both the magnesium content and the rate of absorption to determine the overall efficacy of the product. The outercoating on the supplement and the substance bound with the magnesium will determine how well the body absorbs the mineral.

Magnesium Sulfate and Magnesium Hydroxide

Magnesium sulfate, or Epsom salts, is a non-chelated magnesium supplement often used as a laxative. Magnesium hydroxide, or milk of magnesia, is alsocommonly used as a laxative. It is important to take these products as directed as it is possible to overdose. According to the University of MarylandMedical center, symptoms of a magnesium overdose include nausea, vomiting, confusion, extremely low blood pressure and even death.

Magnesium Carbonate

Magnesium carbonate supplements offer 45 percent magnesium, a relatively high concentration. Magnesium acts like an antacid and may neutralizestomach acids and impair digestion, so it is important to take your supplements between meals.

Magnesium Taurate

Magnesium taurate is a combination of magnesium and the amino acid taurine. According to Dr. Ronald Hoffman, magnesium and taurine work togetherin the body to support cell membranes, and both exert a calming effect on the body.

Are Magnesium supplements good for Anxiety

Magnesium supplementation has been shown to reduce the symptoms of anxiety and depression in those with a deficiency, according to the National Institutes of Health (NIH). A study reported by NIH showed a decrease in symptoms of both depression and anxiety in patients who took 125 to 300 mg of magnesium, as glycinate and taurinate, daily with each meal and again at bedtime. A deficiency in magnesium may cause symptoms such as irritability, muscle weakness and irregular heartbeat, according to the Mayo Clinic. Consult your doctor if you think you may have a deficiency in this crucial mineral.
Magnesium Is Helpful for Proper Nerve Function
Magnesium is used for approximately 300 biochemical reactions in the body, including maintaining muscle and nerve function. It helps the heart, supports the immune system and is critical for keeping bones strong, reports the Office of Dietary Supplements, a division of the NIH. Magnesium supports a healthy immune system. Other functions aided by magnesium include the regulation of blood sugar, protein synthesis, blood pressure and energy metabolism.

Deficiency May Cause Anxiety, Confusion and Sleeplessness
If your diet is deficient in magnesium–especially if this is coupled with stress and excess calcium in the diet–the deficiency can lead to symptoms such as “agitation, anxiety, irritability, confusion, sleeplessness, headache, delirium, hallucinations and hyperexcitability,” according to the NIH. Magnesium supplements may be prescribed to patients who have become depleted because of illness or treatment with certain medicines, the Mayo Clinic states.
Adding Magnesium-Rich Foods
If you would like to add more magnesium-rich foods to your diet, look for green leafy vegetables, nuts, peas, beans and cereals with whole grains, according to the Mayo Clinic. Other foods high in magnesium include wheat bran, collard greens, shrimp, barley and garlic. Mental Health Forum suggests that certain foods and drinks deplete our bodies of magnesium; these include large amounts of coffee, soda, alcohol, salt and sugar.
Recommended Amount
The Mayo Clinic cautions that if your diet is high in saturated fats, you may be eating enough magnesium-rich foods, but not absorbing them. Cooking foods may also diminish magnesium content. The recommended daily allowance for adolescent and adult males is 270 to 400 mg per day; for adolescent and adult females the RDA is 280 to 300 mg per day, the Mayo Clinic states.
Consider a Multivitamin
Magnesium should be taken together with calcium for best absorption, and if you are taking magnesium for anxiety, it can be beneficial if the magnesium is a component of a quality multivitamin. This way the body can benefit from a variety of the vitamins and minerals, including magnesium. Stressful situations can exacerbate a magnesium deficiency, the NIH reports.

The Effects of Oral Magnesium Supplementation on Glycemic Control in Type 2 Diabetes

Magnesium is an essential micronutrient that serves many functions in the body including maintaining energy metabolism, muscle and nerve function,immune system actions, blood pressure and blood glucose levels. The Officeof Dietary Supplements reports results from the Nurses’ Health Studyconducted in 1980 and the Health Professionals’ Follow-up Study, conductedin 1986, which suggested that low magnesium intake increases the risk fordeveloping type 2 diabetes. In addition, magnesium levels often prove lower intype 2 diabetics because of impaired kidney function caused by chronichyperglycemia.

Lowers Glucose Levels

A study in the April 2003 issue of “Diabetes Care” reports that fasting blood glucose levels and average blood glucose concentrations were significantlylowered in type 2 diabetics administered oral supplements of magnesium. Theparticipants in this study had deficiencies in magnesium at the start of this study and received 2.5 g of magnesium chloride per day for 16 weeks. An article in the November 1998 issue of “Diabetes Care” reports that results from other earlier studies did not show that magnesium improves glucosecontrol in type 2 diabetics. Therefore, the evidence that magnesium improves glucose control in type 2 diabetics remains conflicting. In 1999 the AmericanDiabetes Association recommended that type 2 diabetics should routinely receive testing for magnesium levels and if magnesium is deficient than it should be replaced.

Increases Insulin Sensitivity

A decrease in insulin sensitivity precedes the onset of type 2 diabetes and is a chronic characteristic of the disease. Increasing insulin sensitivity is a common mechanism by which antidiabetic drugs improve glucose control. A study in “Diabetes and Metabolism” reports that administration of 2.5 gmagnesium chloride per day increased insulin sensitivity in nondiabetic people that were insulin resistant and magnesium deficient.

Other Antidiabetic Effects

A 2004 study by Dr. Kuninobu Yokota et al, in the “Journal of the American College of Nutrition” reports that magnesium supplemented waterdecreased serum insulin levels, circulating lipids and hypertension in type 2 diabetics. The article in “Diabetes Metabolism” reports that other studies have shown that magnesium deficiency has links to cardiovascular disease, which is the number one cause of death in type 2 diabetics.

10 Steps to Take Magnesium Supplements

Overview

Magnesium is essential for bone strength, immune function, heart rhythm stabilization and blood sugar regulation. The mineral is also involved in maintaining normal muscle and nerve functionand in protein synthesis and energy metabolism. Although magnesium deficiency is uncommonin the U.S.,according to the Office of Dietary Supplements, some people may have low bodystores of the mineral due to inadequate dietary intake or kidney or digestive disorders. Magnesium supplements ensure sufficient intake and prevent and treat deficiency.

Somemagnesium supplements require a doctor’s prescription, while others are available over the counter at most pharmacies.

Step 1

Ask your doctor for advice if you are currently taking digoxin, levomethadyl, quinine, antibiotics,blood pressure medications, diuretics or other prescription or over-the-counter medications. Magnesium supplements may interfere with the way somemedications work in your body, according to the University of Maryland Medical Center, and your dose may require adjusting.

Step 2

Stay away from magnesium supplements if you suffer from heart disease or kidney problems. Magnesium supplements may make these conditions worse.

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Step 3

Take magnesium supplements with meals to prevent diarrhea, a common side effect of taking magnesium on an empty stomach.

Step 4

Swallow extended-release tablets whole. Do not suck on them, crush them or chew them. Tablets are available that can be crushed and sprinkled on foodfor those who have trouble swallowing pills, but the Mayo Clinic warns that this is not suitable for most magnesium supplements.

Step 5

Mix powdered magnesium supplements with a full glass of water, stir well and then drink.

Step 6

Follow the dosing guidelines on the supplement label carefully, or ask your doctor or pharmacist for advice. The usual dose of magnesium for teen andadult males is 270 to 400 mg each day. Adult and teen females require 280 to 300 mg per day.

Step 7

Take a missed dose as soon as possible, but do not double up on doses. Because it takes time for your body to become deficient in magnesium, missing a few doses is not cause for concern.

Step 8

Stop taking magnesium and consult your doctor if you develop fainting, dizziness, muscle paralysis, flushing or unexpected bleeding. These side effectsare rare but they may indicate a serious reaction to the supplement.

Step 9

Get medical attention immediately if you develop symptoms of magnesium overdose, such as blurred vision, severe drowsiness, slowed heart rate,breathing problems, decreased or increased urination, extreme dizziness, fainting or coma. Overdose is rare in healthy adults.

Step 10

Store magnesium in a tightly closed container, away from moisture, heat and light, and at room temperature. Do not freeze magnesium supplementsanddiscard expired supplements. Keep magnesium supplements out of the reach of children and animals.