magnesium make sure u get enough

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Magnesium

 

Magnesium is a mineral needed by every cell of your body. About half

of your body's magnesium stores are found inside cells of body tissues

and organs, and half are combined with calcium and phosphorus in bone.

Only 1 percent of the magnesium in your body is found in blood. Your

body works very hard to keep blood levels of magnesium constant

 

According to the U.S. National Academy of Sciences (1977) there have

been more than 50 studies, in nine countries, that have indicated an

inverse relationship between water hardness and mortality from

cardiovascular disease. That is, people who drink water that is

deficient in magnesium and calcium generally appear more susceptible

to this disease. The U.S. National Academy of Sciences has estimated

that a nation-wide initiative to add calcium and magnesium to soft

water might reduce the annual cardiovascular death rate by 150,000 in

the United States, "

 

.. However, the literature indicates that deficiencies may exist in

both thirdworld and industrialized nations and may influence cardiac

and vascular diseases, diabetes, bone deterioration, renal failure,

hypothyroidism, and stress. Because Mg in certain forms is not easily

absorbed and no classical symptoms exist, the problem of Mg deficiency

is readily masked, especially in high risk groups such as diabetics,

alcoholics, those taking hypertension medication, and some athletes.

The current Recommended Daily Allowance (RDA) for the US is 6

mg/Kg/day, which translates to 420 mg for a 70 Kg man. The estimated

intake in the US is 300 mg/day. Studies show that as much as 3 times

this amount may be needed by the general population and especially by

those predisposed to cardiac disease states. This report summarizes

recent research on Mg in human diets and the results of Mg deficiencies.

 

Many diseases are related to magnesium deficiency, and may be

prevented or treated with magnesium-rich water:

Aggressive Behavior Alcoholism Amytrophic Lateral Sclerosis

Arrhythmia Asthma Cancer Cerebral Palsy

Cerebrovascular Chronic Fatigue Cluster Headaches Constipation

Diabetes Fibromyalgia

Fluoride Toxicity Head Injuries Heart-Related Conditions HIV

Hypertension Kidney Stones

Migraine Multiple Sclerosis Osteoporosis Pregnancy-related problems

Premenstrual Syndrome

Psychiatric Disorders Rheumatoid Arthritis Sickle Cell Disease

Sports-related problems Stress

Toxic Shock

 

To meet the new RDA's for Mg established Sept. 1999 by the NAS 275 ,

reduce disease, and prevent violence, it is proposed that juvenile

delinquents and inmates be switched to naturally magnesium-rich

hard-water sources containing at least 100 mg/L or fortify tap-water

supplies of corrections facilities to that level with magnesium

bi-carbonate (which tastes like good, sweet hard water). If inmates

consumed 1.5 liters of Mg-rich water per day, they would be getting

150 mg/day from water, covering the shortfall for all non-pregnant

juveniles and inmates.

 

Some Drugs cause loss of body magnesium:

 

Why depend on Mg-in-water instead of Mg in food?

There is no established way of fortifying foods with magnesium without

adversely affecting texture or flavor. Magnesium in water is 30% more

bio-available than Mg in food. The food supply has been steadily becoming

Explanations for the decline of magnesium in the American diet include

more food processing, soil-exhaustion the FDA's destruction of the

American mineral water industry in the 1930's, and the development of

softer tap water reservoirs to replace the hard water of streams and

wells.

Numerous studies show a relationship between magnesium intake and

asthma symptoms and it is suggested that intakes of magnesium in the

general population are deficient.

Extensive metabolic balance studies done by the USDA Research Service

showed that the ratio of dietary calcium to magnesium that best

maintained equilibrium (i.e., output equaling intake) was 2:1

(Hathaway, 1962).

Patents with fibromyalgia and chronic fatigue syndrome are often found

to be low in Mg. Supplementation with malic acid and magnesium is a

common treatment for fibromyalgia.

 

Tight, painful muscles are a primary factor in fibromyalgia.

Magnesium is needed to release muscle contractions. Without Mg, tensed

muscles stay in a contracted state.

Mg supplementation is an established treatment for muscle cramps, as

well as an established treatment for fibromyalgia.

Mg is a needed co-factor for vitamin D utilization, meaning that a

lack of Mg can cause vitamin D to be unavailable to the body. The

result is that a Mg deficit could, in turn, cause vitamin D deficiency

symptoms. Magnesium supplementation is sometimes needed to treat

rickets that have not been responsive to vitamin D or calcium treatment.

 

Table of Food Sources of Magnesium (3)

Food Milligrams %DV*

100 percent Bran, 2 Tbs 44 11

Avocado, Florida, 1/2 med 103 26

Wheat germ, toasted, 1 oz 90 22

Almonds, dry roasted, 1 oz 86 21

Cereal, shredded wheat, 2 rectangular biscuits 80 20

Seeds, pumpkin, 1/2 oz 75 19

Cashews, dry roasted, 1 oz 73 18

Nuts, mixed, dry roasted, 1 oz 66 17

Spinach, cooked, 1/2 c 65 16

Bran flakes, 1/2 c 60 15

Cereal, oats, instant/fortified, cooked w/ water, 1 c 56 14

Potato, baked w/ skin, 1 med 55 14

Soybeans, cooked, 1/2 c 54 14

Peanuts, dry roasted, 1 oz 50 13

Peanut butter, 2 Tbs. 50 13

Chocolate bar, 1.45 oz 45 11

Vegetarian baked beans, 1/2 c 40 10

Potato, baked w/out skin, 1 med 40 10

Avocado, California, 1/2 med 35 9

Lentils, cooked, 1/2 c 35 9

Banana, raw, 1 medium 34 9

Shrimp, mixed species, raw, 3 oz (12 large) 29 7

Tahini, 2 Tbs 28 7

Raisins, golden seedless, 1/2 c packed 28 7

Cocoa powder, unsweetened, 1 Tbs 27 7

Bread, whole wheat, 1 slice 24 6

Spinach, raw, 1 c 24 6

Kiwi fruit, raw, 1 med 23 6

Hummus, 2 Tbs 20 5

Broccoli, chopped, boiled, 1/2 c 19 5

 

 

Magnesium and blood pressure

Evidence suggests that magnesium may play an important role in

regulating blood pressure (4). Diets that provide plenty of fruits and

vegetables, which are good sources of potassium and magnesium, are

consistently associated with lower blood pressure (20-22). The DASH

study (Dietary Approaches to Stop Hypertension) suggested that high

blood pressure could be significantly lowered by a diet high in

magnesium, potassium, and calcium, and low in sodium and fat (23-26).

In another study, the effect of various nutritional factors on

incidence of high blood pressure was examined in over 30,000 U.S. male

health professionals. After four years of follow-up, it was found that

a greater magnesium intake was significantly associated with a lower

risk of hypertension (27).

 

According to Adele Davis book , correcting muscle weakness with

calcium is well established. Bed-wetting is one example.

If animals are put on a arteriosclerosis producing diet high in

saturated fat and large amounts of cholesterol –no heart disease will

develop providing magnesium is given to them.

Races of people who have high magnesium intake are also free of heart

problems mentioned and heart attacks. When Epsom salts has been given

to those people who have had heart attacks the results have been

remarkable.

Also the magnesium content in foods is lost if they are boiled /soaked

and the water discarded.

Spectacular goodly results have been obtained with people with

epilepsy when sufficient magnesium has been given.

Lb barnet a texas doctor gave 450 mg of magnesium to 30 children daily

by mouth and all anti convulsant drugs were discontinued. Several were

so seriously ill that their medication was not working on them. Every

child bar one showed marked improvement. Other doctors have confirmed

or had similar results. AS little as 500mg of Epsom salts have stopped

epilepsy in infants. Her book recomends 500mg for infants 8oomg for

adults.

 

Now get this deficiencies have been produced in people merely by

giving then foods eaten by millions around the world. Such as white

bread, polished rice, macoroni noodles ,tapioca, jams candies, bakery

goods and soft drinks. Magnesium carbonate,magnesium bicarbonate,

magnesium oxide,magnesium chloride, and magnesium sulphate have all

used sucessfully in overcoming deficiencies.

Excess magnesium can cause problems.

 

Also the reason doctors write millions of prescriptions for

tranquilizers each year for people who are nervous, grouchy,and

jitters is largely from a lack of magnesium. One psychiatrist who put

all her patients on tranquilizers changed all that when she had become

interested in nutrition the result tranquilizers not needed and they

made improvements faster.