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MagicMagnesium!TheManyHealthBenefitsofthisEssen8al
Mineral
DrElisabethPhilippsPhDBScNutMedmBANTFNTPwww.hartwellnutriCon.co.uk
AimsofWebinar• Exploretheintegralroleofmagnesiumtohealthand
energy
• DiscussmagnesiumdeficiencylinkingtonamedcondiCons
• InvesCgatedietarysourcesofmagnesium:isthisthebestsourceofmagnesiumformaintaininghealth?
• UnderstandthedifferentsupplementformsofmagnesiumandimpactonabsorpConandbioavailability
• IncorporaCngmagnesiumintosuccessfulnaturopathicprogrammes
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TotalBodyMineralContent
Distribu8onofMagnesium
Approx25%totalbodyMgfoundin
skeletalandsmoothmuscle
Approx1%oftotalbodyMgfoundin
blood
Approx50%oftotalbodyMgfoundinbone
Approx25%totalbodyMgfoundincells
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• Over3,750magnesiumbindingsitesonproteinsinhumanbody
• EssenCalenzymecofactorrequiredfor>300biochemicalreacConsinthebodyincluding:– energymetabolism– DNAreplicaCon– proteinsynthesis– detoxificaCon
• MaintainselectricalchargeofcellsparCcularlymuscleandnervesespecially:– Heartmuscle– Bloodvesselmuscle– Bowelmuscle
• Regulatesbloodsugarlevels
• Contributestoimmuneandpsychologicalhealth
PhysiologicalRoleofMagnesium
PermiGedNutri8on&HealthClaimsforMagnesium(hGp://ec.europa.eu/nuhclaims)
• Magnesiumcontributesto:– ReducConofCrednessandfaCgue– Electrolytebalance– Normal‐energyyieldingmetabolism– NormalfuncConingofthenervoussystem– NormalmusclefuncCon– Normalproteinsynthesis– NormalpsychologicalfuncCon– Maintenanceofnormalbonesandteeth
• Magnesiumhasaroleintheprocessofcelldivision
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MagnesiumDeficiency• Symptomsinclude:
– FaCgue– Mentalconfusion– Irritability– Muscleweakness,crampsandpain– Heartdisturbances– Headaches– LossofappeCte– Insomnia– PredisposiContostress
• CondiConsrelatedtomagnesiumdeficiencyinclude:– Cardiovasculardisease–hypertension,stroke,hearta_ack– InflammatorycondiCons,e.g.metabolicsyndrome,TypeIIdiabetes– PMS– FibromyalgiaandCFS– Osteoporosis– Cancer
CausesofMagnesiumDeficiency• Primarydeficiency
– Inadequatedietaryintakefrompoorfoodchoices
• Secondarydeficiency– ReducedsmallintesCnalabsorpCon,e.g.
• InhibitorydietaryabsorpConfactorslikephyCcandoxalicacids• Highcalciumintake(i.e.mineralcompeCConatGImucosaluptakeproteins)• AlcoholconsumpCon• Age• MediaCons(e.g.anCbioCcs,oralcontracepCves,antacids)• Illness(e.g.UC,coeliacdisease),dysbiosis(e.g.Candida),surgery
– IncreasedkidneysecreCon,e.g.• DiureCcs• Diabetes• Kidneydisease
– Liverdisease
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Magnesium’sHolis8cRoleinHealth
1. CellularpH2. Enzymecofactor
3. CellularenergyproducCon4. MusclefuncCon
5. Bloodsugarbalance
MagnesiumandCellularpH
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MagnesiumasCofactortoEnzymes
e.g.magnesium
MagnesiumandEnzymeAc8vity
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ImportanceofMagnesiumforCellularEnergyProduc8on
ImportanceofMagnesiumforATPStructure
MagnesiumiscrucialforATPstructure
ATP
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MagnesiumandMuscleFunc8on
MagnesiumDeficiencyandMuscleFunc8on
• Skeletalmuscleproblems:– Tensionheadaches– Backpain– CFS,Fibromyalgia– Restlesslegsyndrome– Sportcramps– “Growingpains”
• Smoothmuscleproblems:– Menstrualcramps(uterinemuscle)– AtrialfibrillaCon– Angina– Hypertension– IBS,consCpaCon– Raynaud’ssyndrome
• Insomnia
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MagnesiumandBloodSugarBalance
Magnesiumdeficiencyblocksinsulinreceptor
ac8on=insulinresistance
glucose
insulin
Magnesiumsupportspancrea8cinsulinreleaseandsignalingtoincreasecellularuptakeofglucoseandregulatebloodsugar
levels
insulinreceptor
MagnesiumDeficiencyandBloodSugarBalance
• PMS• PCOS• Metabolicsyndrome‐TypeIIDiabetes,arteriolosclerosis,elevatedbloodtriglycerides,obesity,hypertension
• CFS• Insomnia
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MagnesiumandBoneHealth
• 50%totalmagnesiuminbodyfoundinbones
• MagnesiumconvertsVitaminDtoincreasecalciumabsorpCon
• MagnesiumsCmulatescalcitoninforbonecalciumresorpCon
MagnesiumDeficiencyandBones
• Osteoporosis–somuchmorethancalcium!
• Toothdecay
NutrigoldwebinarsincludeOralHealthandJoint&ConnecCveTissueHealthavailableatwww.updates.nutrigold.co.ukworth
1CPDpoint!
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MagnesiumandMentalHealth
• Magnesiumrequiredfor:– NeuronacCvaCon– Synthesisofneurotransmi_ers(e.g.serotonin)– Bloodsugarbalance– Sleep
• Mgdeficiencymaycontributeto:– Anxiety– Depression– Migraines
MagnesiumandImmuneHealth
• MgrequiredforthymusfuncCon
• Cofactorfor:– Immunoglobulinsynthesis– MacrophagefuncCon– T‐cellandB‐cellinteracCon
• Mgdeficiencymaycontributeto:– Seasonalallergies– Asthma(immunesystemandairwaymuscle)– InfecCon(especiallyathletesandelderly)
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DietaryMagnesium:Sources
DietaryMagnesiumConsidera8ons
• Dietaryinhibitors–phyCcandoxalicacids,mineralcompeCCon
• Lowlevelsofmineralsinover‐farmedsoils
• Cookingprocessescauseleachingofminerals
• Benefitsofjuicing,alkalisingconcentratedgreenspowders
Magnesiumispartofchlorophyllstructuresofound
ingreenleafyvegetables
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MagnesiumReferenceNutrientIntake(RNI)
• MagnesiumRNImen=300mg/day,women=270mg/day,femalesbreast‐feeding=320mg/day
• Intakeformagnesiumshouldbebasedonbodyweight(6mg/kgbodyweight)
• Actualaveragedailyintakeofmagnesiumbyhealthyadultsaround120‐250mg/day
• MagnesiumUpperSafetyLimit(USL)proposedat400mg/day=healthofnaConatrisk?
MagnesiumSupplements• WantmostbioacCveformofmineral
• Inorganicligands(e.g.oxidesandcarbonates):– PoorlyabsorbedacrossGItract– LaxaCveandstomachacidneutralizaConsideeffects
• Organicligands(e.g.citrates)– Over4Cmesbe_erabsorbedthaninorganicligandsincreasing
bioavailability– NoGIsideeffects– CitrateligandbindsmoremineralmeaningmoreacCvemineralineach
capsule=takefewercapsules(be_ervalueformoney)
• TransdermalmagnesiumsulphateabsorpCon(Epsomsaltsetc)– OrganicformofsulphurverybeneficialaswellasMg
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MagnesiumCitrateSupplementa8on• SupplementwithcapsuleslisCngELEMENTALWEIGHTofmineral
• >100mgelementalmagnesium(incitrateform)dailyalongsidemagnesiumrichdiet
• 2:1Mg:CaraCowhensupplemenCngwithcalcium
• Magnesiumcitratedailydosingregime:– Spreadcapsuleintakeacrossday– Takecapsulesarerfood– MagnesiumdietaryabsorpConinhibitors=alcohol,oxalicandphyCc
acids,caffeine– MagnesiumdietaryabsorpConenhancers=protein,solublefibre(e.g.
oligofructosaccharidesinonionsetc)andmediumchaintriglycerides(e.g.organicvirgincoconutoil)
– Take100mgelementalmagnesium(ascitrate)beforebedtohelpsleep
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MagnesiumChecklist Necessaryforallareasofhealth:
AlkalisaCon DetoxificaCon EnergyproducCon Bloodsugarbalance EnzymeacCvity
300‐400mg/day
SupplementbioacCvemagnesiumcitratealongsidediet
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• Supergreens–OrangesandGoldenYellows• VitaminD
• PrevenCngOsteoporosis• BowelFlora• AlphabetofAnCoxidants• CaringforyourColon• SupplementQualityandNutriConalBenefit
NutrigoldWebinars–availableatupdates.nutrigold.co.uk
• SupporCngImmunity• ManagingAllergiestheNaturopathicWay• SeasonalAffecCveDisorder• MentalHealthPart1:Memory• OralHealth• JointandConnecCveTissueHealth• CardiovascularHealth• HealthyPeripheralCirculaCon• Stroke
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