Based upon details from the National Institutes of Health (NIH), magnesium is practically a marvel drug. Yet few individuals know about it, and few medical professionals recommend it. It assists preserve muscles and nerves, manages blood sugar levels, promotes normal blood pressure, and avoids cardiovascular disease.
Magnesium and Diabetes
I first found out about magnesium (chemical symbol Mg) when my legs started ending up being stiff and jumpy. It was a several sclerosis symptom, but what to do about it? The prescribed medicines stopped the convulsions, but had the side effect of totally knocking me out. My muscles wouldn’t work at all.
Then somebody at a support group recommended I take magnesium. In two days, the convulsions and tense legs stopped. I’ve taken it since. I didn’t realize it had all these other advantages till a comment from Patricia on this blog entry alerted me.
Patricia told us about a book called The Magnesium Miracle by Dr. Carolyn Dean, an MD and naturopath. According to Dr. Dean, nearly 80% of Americans are deficient in magnesium, and it is often the main factor in heart disease, high blood pressure, diabetes, and the majority of muscular issues.
The NIH states, “Magnesium is needed for more than 300 biochemical responses in the body… [It] is associated with energy metabolism and protein synthesis.” And inning accordance with our own Amy Campbell, “Results from three huge research studies indicate that individuals who take in a diet abundant in magnesium have a lower risk of getting Type 2 diabetes.”
People with diabetes are more likely than those without to be low in magnesium. According to an article on About.com, “Elevated blood glucose levels increase the loss of magnesium in the urine, which in turn reduces blood levels of magnesium.” So getting sufficient magnesium is especially crucial in diabetes.
In spite of these benefits, medical authorities seldom advise magnesium. That’s why I call it the forgotten mineral. For instance, people on diuretics (“water pills”) are normally given potassium supplements to change the potassium lost through urination. But magnesium is lost the exact same method and rarely supplemented.
According to the piece on About.com, “Healthy grownups who eat a different diet do not usually need to take a magnesium supplement.”
Dr. Dean highly disagrees. She states that the Recommended Daily Allowance (RDA) is 350 to 400 milligrams daily, however for best health, we might need approximately double this amount. She says the Standard American Diet (SAD) provides little magnesium. Soils depleted by factory farming may grow foods low in magnesium. Improved grains and processed foods have actually usually been removed of the majority of their magnesium.
Dean isn’t the only one suggesting this mineral. Drs. Andrea Rosanoff, PhD, and Mildred Seelig, MD, authors of The Magnesium Factor, state, “Mg has effects that parallel those of statins.”
In the Journal of the American College of Nutrition, they wrote, “Both statins and normal Mg levels avoid clotting, decrease swelling and prevent [arterial] plaques. However statins raise liver enzymes, can cause [muscle damage] and have many opposite effects, while Mg supplements have the tendency to protect [muscles] and have temporary diarrhea or moderate GI distress as the only side effect.”
The doctors indicate studies showing that countries with low-magnesium/high-calcium diets — the US, Finland, and the Netherlands, in particular — have a deadly heart disease rate much greater than in nations with high-magnesium/low-calcium diets, such as Japan. Yet our medical system encourages statins and overlooks magnesium.
Also read: Must-Have Supplements to Manage Diabetes
How to Get Magnesium
Among the best sources of magnesium is seaweed, however there are lots of other sources too. Inning accordance with NIH, green vegetables such as spinach are fantastic sources, due to the fact that chlorophyll (which gives the vegetables their color) contains magnesium. Beans, peas, nuts — specifically almonds and cashews — and seeds are also excellent. Entire grains, like brown rice, corn, and whole-grain or grown wheat bread are good. Wheat bran in any kind is high in magnesium. So are avocado, cabbage, cucumber, and lots of other foods, inning accordance with the Web site Whole Food Catalog. This fantastic site can be searched by food or by nutrient and consists of lots of foods I’ve never ever even become aware of.
As for the seaweed, some individuals change table salt with powdered kelp, which they state tastes much better than salt and is filled with magnesium and iodine.
Also read: Are Onions Good for Diabetics?
A lot of Americans should a minimum of think about magnesium supplements, which can be found in lots of available and cheap types. Dr. Dean says that magnesium oxide is not a good choice, since it is improperly taken in. She suggests magnesium citrate and magnesium taurate. She likewise applies magnesium oil on her skin after a shower.
Inning accordance with Dr. Dean, the first side effect of exaggerating the magnesium would be loose stools. In truth, magnesium is used as a laxative, so if you have constipation, that might be a sign of low magnesium levels and another reason to eat more greens and nuts and consider taking supplements. Magnesium might improve your blood sugar levels, secure your heart, reinforce your bones and muscles, and actually conserve your life.