Magnesium: The most powerful relaxation mineral available...Posted on November 1st, 2007 |
Categories: Stress | Sleep | Relaxation | Magnesium | Cramps
Click on right arrow button above to start playing the video.
A deficiency in this critical nutrient makes you are twice as likely to die as other people, according to a study published in the journal "Critical Care."
It also accounts for a long list of symptoms and diseases -- which are easily helped and often cured by adding this nutrient.
In fact, in my practice, this nutrient is one of my secret weapons against illness.
Yet up to half of Americans are deficient in this nutrient and don't know it.
What is it?
I'm talking about magnesium.
It is an antidote to stress and the most powerful relaxation mineral.
I find it very funny that more doctors aren't clued in to the benefits of magnesium, because we use it all the time in conventional medicine.
But we never stop to think about why or how important it is to our general health or why it helps our bodies function better.
I remember using magnesium when I worked in the emergency room. It was a critical "medication" on the crash cart. If someone was dying of a life-threatening arrhythmia (or irregular heart beat), we used intravenous magnesium.
If someone was constipated or needed to prepare for colonoscopy, we gave them milk of magnesia or a green bottle of liquid magnesium citrate, which emptied their bowels.
If pregnant women came in with pre-term labor, or high blood pressure of pregnancy (pre-eclampsia) or seizures, we gave them continuous high doses of intravenous magnesium.
But you don't have to be in the hospital to benefit from getting more magnesium.
Think of magnesium as the relaxation mineral.
Anything that is tight, irritable, crampy, and stiff -- whether it is a body part or an even a mood -- is a sign of magnesium deficiency.
Why?
Well, this critical mineral is responsible for over 300 enzyme reactions and is found in all of your tissues -- but mainly, bone, muscle, and brain.
It is necessary for your cells to make energy, for many different chemical pumps to work, to stabilize membranes, and to help muscles relax.
The list of conditions that are found related to magnesium deficiency is very long.
In fact, there are over 3,500 medical references on magnesium deficiency!
But this mineral is mostly ignored because it is not a drug, even though it is MORE powerful than drugs in many cases. That's why we use it in the hospital for life-threatening and emergency situations like seizures and heart failure.
You might be magnesium deficient if you have any of the following symptoms:
* muscle cramps or twitches
* insomnia
* irritability
* sensitivity to loud noises
* anxiety
* autism
* ADD
* palpitations
* angina
* constipation
* anal spasms
* headaches
* migraines
* fibromyalgia
* chronic fatigue
* asthma
* kidney stones
* diabetes
* obesity
* osteoporosis
* high blood pressure
* PMS
* menstrual cramps
* irritable bladder
* irritable bowel syndrome
* reflux
* trouble swallowing
Magnesium deficiency has even has been linked to inflammation in the body and higher CRP levels.
So how bad is this problem?
In our society, it's huge.
By conservative standards of measurement (blood, or serum, magnesium levels), 65 percent of people admitted to the intensive care unit -- and about 15 percent of the general population -- have magnesium deficiency.
But this seriously underestimates the problem, because a serum magnesium level is the LEAST sensitive way to detect a drop in your total body magnesium level.
So rates of magnesium deficiency could be even higher!
Why are we so deficient?
The answer is simple: Many of us eat a diet that contains practically no magnesium -- a highly processed, refined diet that is based mostly on white flour, meat, and dairy (all of which have no magnesium).
When was the last time you had a good dose of sea vegetables (seaweed), nuts, greens, and beans? If you are like most Americans, your nut consumption mostly comes from peanut butter, and mostly in chocolate peanut butter cups.
Our processed diet contains almost no magnesium.
It is also often poorly absorbed and easily lost from our bodies.
A recent scientific review of magnesium concluded, "It is highly regrettable that the deficiency of such an inexpensive, low-toxicity nutrient results in diseases that cause incalculable suffering and expense throughout the world." (Med Hypotheses 2001 Feb; 56(2): 163-70)
To absorb magnesium we need a lot of it in our diet, plus enough vitamins B6 and D and selenium to get the job done.
Moreover, much of modern life conspires to help us lose whatever magnesium we get in our diet.
Magnesium levels are decreased by excess alcohol, salt, coffee, phosphoric acid in colas, profuse sweating, prolonged or intense stress, chronic diarrhea, excessive menstruation, diuretics (water pills), antibiotics and other drugs, and some intestinal parasites.
In fact, in one study in Kosovo, people under chronic war stress lost large amounts of magnesium in their urine.
It is difficult to measure and hard to study, but magnesium deficiency accounts for untold suffering -- and is simple to correct.
So if you suffer from any of the symptoms I mentioned or have any of the diseases I noted, don't worry -- it is an easy fix!!
Here's how.
==> Stop draining your body of magnesium.
* Limit coffee, colas, salt, sugar and alcohol
* Learn how to practice active relaxation
* Check with your doctor if your medication is causing magnesium loss (many high blood pressure drugs or diuretics cause loss of magnesium)
==> Eat foods high in magnesium.
* These include kelp, wheat bran, wheat germ, almonds, cashews, buckwheat, brazil nuts, dulse, filberts, millet, pecans, walnuts, rye, tofu, soy beans, brown rice, figs, dates, collard greens, shrimp, avocado, parsley, beans, barley, dandelion greens, and garlic
==> Take magnesium supplements.
* The RDA (the minimum amount needed) for magnesium is about 300 mg a day. Most of us get far less than 200 mg
* Some may need much more depending on their condition
* Most people benefit from 400 to 1,000 mg a day
* The most absorbable forms are magnesium citrate, glycinate taurate, or aspartate, although magnesium bound to Kreb cycle chelates (malate, succinate, fumarate) are also good
* Avoid magnesium carbonate, sulfate, gluconate, and oxide. They are poorly absorbed (and the cheapest and most common forms found in supplements)
* Side effects from too much magnesium include diarrhea, which can be avoided if you switch to magnesium glycinate
* Most minerals are best taken as a team with other minerals in a multi-mineral formula
* Taking a hot bath with Epsom salts (magnesium sulfate) is a good way to absorb and get much needed magnesium
* People with kidney disease or severe heart disease should take magnesium only under a doctor's supervision
So if you're coping with the symptoms here, relax! Magnesium is truly a miracle mineral.
Now I'd like to hear from you...
Do you suffer from any of the symptoms I've mentioned?
Do you currently take a magnesium supplement? What results have you noticed?
Which of the tips mentioned above do you plan to try?
Please click on the Add a Comment button below to share your thoughts.
To your good health,
Mark Hyman, M.D.
PS - For more information on this and other blogs, please go to:
|
If you like this blog post, please click on the "Digg it" icon to the left to cast your vote. If you'd like to leave a comment or want to see what others have said about this post, click on the appropriate button below. |
Delicious
Digg
Reddit
Newsvine
Furl
Google
YahooSubscribe to the UltraWellness Blog
Click here to subscribe to the UltraWellness Blog Feed
OR
Be notified by email when a new post is made.
By submitting, you agree to terms of use and privacy policy
Subscribe to the UltraWellness TV Podcast
You can now subscribe to an audio version of each weekly blog. The easiest way to do this is to add this to your iPod or other MP3 player. Simply click on the appropriate button below to do this now:
User login
Search Dr. Hyman's Blog
Most Recent comments
Blog Topics
- Acid Reflux
- Acne
- ADD
- ADHD
- Alzheimer's
- Anti-aging
- Antidepressants
- Antioxidants
- Arthritis
- Artificial Sweeteners
- Aspartame
- Asperger's Syndrome
- Asthma
- Autism
- Autoimmune
- Blood sugar
- Brain
- C-reactive protein
- Casein-free
- Cholesterol
- Chronic Disease
- Chronic Fatigue Syndrome
- Cooking
- CoQ10
- Cramps
- Dairy
- Dean Ornish
- Dementia
- Depression
- Detox
- Diabetes
- Digestive Problems
- Eating on a Budget
- Eczema
- Energy Boost
- Fatigue
- Fiber
- Folate
- Food Allergies
- Food Choices
- Food Industry
- Food Labels
- Functional Medicine
- Fungus
- GERD
- Glucomannan
- Glucose
- Glutathione
- Gluten-free
- Government Policies
- Green Tea
- Headaches
- Health
- Health Care Costs
- Health Care Problems
- Healthcare
- Healthy Foods
- Heart disease
- Heartburn
- High Fructose Corn Syrup
- Homocysteine
- Hormones
- Hypothyroidism
- Hypthyroidism
- Immune System
- Inflammation
- Insomnia
- Insulin
- Insulin resistance
- Irritable Bowel Syndrome
- Konjac root
- Longevity
- Low Carbs
- Lutein
- Magnesium
- Meal Frequency
- Meal Timing
- Memory
- Mental Health
- Mercury Toxicity
- Metabolism
- Methylation
- Michael Moore
- Migraines
- Mitohondria
- Mold
- Mood Improvement
- Neurotransmitters
- Niacin
- Nutrigenomics
- Nutrition
- Nutritionism
- Omega-3 Fats
- Osteoporosis
- Pain
- Phytonutrients
- Pimples
- PMS
- Probiotics
- Prostate Cancer
- Protein
- Rash
- Recipes
- Relaxation
- Resveratrol
- Saccharin
- Sicko
- Skin Care
- Sleep
- Sleep Apnea
- Soy
- Statins
- Stevia
- Stress
- Supplements
- Systems Biology
- The Spectrum
- The UltraSimple Diet
- Thermogenisis
- Thyroid
- Trans Fats
- Triglycerides
- Trigylcerides
- Type 2 diabetes
- UltraWellness
- Vitamin D
- Weight Loss
- Whole Foods
- Women's Health
- Yeast
- Zeaxanthin
re: Magnesium: The most powerful relaxation mineral available.
Dr. Hyman,
When I first spotted your tiny paragraph on magnesium deficiency in the back of (I beleive) Ultraprevention, it changed my life. Out of 22 symptoms of magnesium deficiency listed there, I had 13 of them! I immediately started taking 400 mg. of magnesium glycinate and it changed my life. My migraines, which I've had for a minimum of 30 years, cleared up instantly. Can you guess how many doctors I've consulted over the years about my migraines? Not one ever mentioned magnesium to me. Almost all my symptoms cleared up. I've since put my husband, my relatives, my friends, and even acquaintances on magnesium, and they've all had miraculous stories to tell! I regularly give your books as gifts to people. I regard Ultrametabolism and Ultraprevention as essential to good health, containing information that everyone must have. Of all the health books out there, yours are by far the best, and there are a few other good ones out there. Yours outstrip them by miles. Best wishes to you, I wish I could know you.
Elaine Lansdown
re: Magnesium: The most powerful relaxation mineral available.
I had a car accident and was left dealing with cronic pain. I have taken deep tissue massage therapy with a hot epson salts bath after each session. I have seen wonderful improvement. I have not had to take prescriped medication from my Doctor for a long time. Now I understand why the hot bath with epson salts. Thanks for the information on megnesium.
re: Magnesium: The most powerful relaxation mineral available.
I use 250ml magnesium about a half hour before bed to relieve peri-menopausal insomnia and it works wonderfully. Where can I find a chart of magnesium levels in foods?
re: Magnesium: The most powerful relaxation mineral available.
Many people are taking Magnesium in large quantities but still suffer from symptoms of magnesium deficiency. There are many "blocks" to magnesium including aspirin.
I have often used a simple technique to "wake up" the body to the magnesium it has on board. To do this technique, take off your shoes, hold a supplement with magnesium in it in your right hand and point your right index finger at the top of your head like a gun for 10 seconds. Don't touch your head just point at it with the tip of your finger, about an inch from the top of your head. The results can be amazing and immediate. Spasms, cramps will stop immediately. And it is free! You can do this with any nutrient, even water that your body is not using correctly.
re: Magnesium: The most powerful relaxation mineral available.
I had such terrible chest pains, I went to
the er thinking I was going to die from a
heart attack!! When they completed all the
tests, their conclusion was that my body was
too low in magnesium!! They(not the dr.s, but
the NURSES!) explained that when you have
more calcium than magnesium in your body,
this could actually cause a heart attack! So
if anyone complains of chest pains, I recommend a good dose of magnesium!!
re: Magnesium: The most powerful relaxation mineral available.
I had such terrible chest pains, I went to
the er thinking I was going to die from a
heart attack!! When they completed all the
tests, their conclusion was that my body was
too low in magnesium!! They(not the dr.s, but
the NURSES!) explained that when you have
more calcium than magnesium in your body,
this could actually cause a heart attack! So
if anyone complains of chest pains, I recommend a good dose of magnesium!!
re: Magnesium: The most powerful relaxation mineral available.
HEY, HEY, HEY! lay off the chocolate covered peanut cups! Chocolate, Nuts, Fats, and Caffine are the most important parts of a EMS diet. ;-), This must explain why the mild angina has gone away after switching to better vitamins.
ken lowder
re: Magnesium: The most powerful relaxation mineral available.
I have for years had severe leg and foot cramping when sleeping or resting. In the past year I have experienced numbness in my toes especially but progressing in my feet. (My doctor checks my foot pulses which are good and says there is nothing to be done.) Three weeks ago I began taking magnesium and the cramping is now rare. As for my feet well my left foot is back to normal and my right which was more severly affected has only slight numbness in 2 toes. I have been taking 250mg of magnesium oxide but will switch to one of the ones you recommend and see if I get even better results. My question is can I continue taking this supplement for life or do I need to get tested or go off it? Thank you!
re: Magnesium: The most powerful relaxation mineral available.
I have been using magnesium at bedtime for the last 2 years. Within 30 minutes I can barely keep my eyes open and sleep better for it.
re: Magnesium: The most powerful relaxation mineral available.
there has been extensive research done, and it has been found that the best form of magnesium to use in most cases is magnesium chloride, which is used transdermally, and is very inexpensive. soaking or spraying this solution in/on the body will eliminate the side effects of loose bowels experienced when magnesium is ingested.to educate yourself further on this read Mark Sircus's book- Transdermal Magnesium Therapy, visit his website, and the best is his book called Survival Medicine- it is a truly enlightening project that I think everyone can benefit from. Mark Sircus is all about truth in medicine- something we dont get much of here in the US.Thanks Mark Hyman for bringing the magnesium issue into the mainstream!
re: Magnesium: The most powerful relaxation mineral available.
I have taken 2 capsules of magnesium citrate before bed for about a year. I can "feel" its action in my body. About 90 minutes after taking the capsules, I feel extremely tired and ready to jump into bed. What an easy bedtime ritual. I take lots of supplements "on faith" but with this mineral, I can instantly feel its effect.
re: Magnesium: The most powerful relaxation mineral available.
My mother lives in a senior coop. I was talking to her neighbor who commented that at 80 she feels better than she did 20 years ago. I asked how did she manage that? She said for almost 15 years she was in pain and fatigued until she was diagnosed with fibromyalgia. The Dr. put her on magnesium supplements! I am so happy to read this blog that confirms her story- I am getting magnesium supplements for my mother & my self right away. Thank you Dr. Hyman for these blogs-they educate & inspire!
re: Magnesium: The most powerful relaxation mineral available.
Hi Dr. Hyman,
The info on magnesium is great. But if I take a multu vitamin like mega woman should I take additional Mag. Thank for the info.
re: Magnesium: The most powerful relaxation mineral available.
this is so interesting.... i have suffered with toe crams and twitching on and off for sometime. would this help for toe cramps or charlie horses?
re: Magnesium: The most powerful relaxation mineral available.
Thanks for reminding me about the benefits of magnesium. My daughter has the beginnings of a migraine, this morning, and I am going to give her some magnesium and see if it helps. Thanks
re: Magnesium: The most powerful relaxation mineral available.
Thanks for more helpful information. I have learned so much from your books and blogs. I am so frustrated that so many people are on expensive medications and are not dealing with the causes of their problems. I pray that men like you will somehow become the norm in the medical profession. Thanks. Boyd
re: Magnesium: The most powerful relaxation mineral available.
Hello Dr. Hyman. A naturopath I'm working with gave me magnesium sulfate in liquid form to take sublingually throughout the day (1 dose is 8 drops). She also recommended the Epsom salt baths. But you indicate in your column that magnesium sulfate is not easily absorbed. Should I not bother with the sublingual liquid and look instead for a magnesium citrate supplement?
re: Magnesium: The most powerful relaxation mineral available.
I had migraines for over 30 yrs. and have tried most headache pharmaceuticals. When magnesium was suggested to me (along with COQ10) I have not had a headache in 2 yrs.
re: Magnesium: The most powerful relaxation mineral available.
Magnesium is also good for restless leg syndrome. It works within about 20 minutes, or so.
re: Magnesium: The most powerful relaxation mineral available.
Magnesium has been a God-send to me for several years since someone told me to try it for my cronic constipation. I take 500 to 1000 mg first thing in the morning on an empty stomach with alittle orange juice (the vitamin C helps it work, and within an hour I have a large, cramp-free elimination. If I take magnesium every day I will eliminate after every meal! I have not really noticed the relaxation - I just thought I was happier because I was regular!!
Thanks,
Suzanne
re: Magnesium: The most powerful relaxation mineral available.
Magnesium has been a God-send to me for several years since someone told me to try it for my cronic constipation. I take 500 to 1000 mg first thing in the morning on an empty stomach with alittle orange juice (the vitamin C helps it work, and within an hour I have a large, cramp-free elimination. If I take magnesium every day I will eliminate after every meal! I have not really noticed the relaxation - I just thought I was happier because I was regular!!
Thanks,
Suzanne
re: Magnesium: The most powerful relaxation mineral available.
Transdermal Magnesium Chloride .... another way to get magnesium into your body, bypassing the digestive system, and therefore more assimilable. It can be either rubbed into the skin and/or added to bath water or a footbath. My personal experience has been that my irregular heartbeats have settled down remarkably well. Although it is called "magnesium oil," it's not a true oil but has a viscuous feel, and is derived from dehydrated sea water from a pure source. The company that sells the best product containing the highest concentration of magnesium chloride is Global Light Network ... www.globallight.net.
re: Magnesium: The most powerful relaxation mineral available.
I suffer from extreme sensitivity to loud noises (air brakes, truck motors, loud bangs, amplified music, etc.), and was urged to take magnesium. It does help me sleep better, but has not made any kind of dent in the sensitivity to loud noises.
re: Magnesium: The most powerful relaxation mineral available.
My chiropractor recommended Peter Gilliam's Natural Calm magnesium supplement because I was having a lot of leg pain. I make a hot drink with this powedered supplement and drink it before I go to bed and sometime again in the morning. It works, I'm a believer!
re: Magnesium: The most powerful relaxation mineral available.
My chiropractor recommended Peter Gilliam's Natural Calm magnesium supplement because I was having a lot of leg pain. I make a hot drink with this powedered supplement and drink it before I go to bed and sometime again in the morning. It works, I'm a believer!
re: Magnesium: The most powerful relaxation mineral available.
I am going to soak my feet more in my epsoms salt bath at night ( I love the way it relaxes me) and I will try to eat more nuts and foods that have magnesium in them!!!
re: Magnesium: The most powerful relaxation mineral available.
Hello Doctor, Years ago I was suffering with ticks and twiches throughout my body and the doctors couldn't figure out what was wrong. One of them even sent me for tests to see if I had Motor Neuron Disease. I happen to go to a consultant in Natural Remedies and he picked it straight away and said you are lacking in Magnesium so I went on to Mega Mags and it fixed it straight away. I'm ok now and I don't get the ticks etc but how do I know if I'm lacking in Magnesium, How can I get tested? Danny Reid
re: Magnesium: The most powerful relaxation mineral available.
I was recently introduced to magnesium (Natural Calm) at a spa where I had my first colonic. I have suffered from life-long constipation as well as MVP, anxiety, IBS, hypoglycemia and asthma. My life has changed and I am like a new person with magnesium. Everyone one of the conditions I mentioned is either gone or radically better. Incidentally, I have also switched to organic foods, and I exercise regularly.
Good luck to you all!
re: Magnesium: The most powerful relaxation mineral available.
I have been taking magnesium on the advice of a friend, who gives it to her goats. However she did not specify what form so I ended up with magnesium oxide. I had not previously had leg cramps, now I do. Off I go to get the right kind!!!
re: Magnesium: The most powerful relaxation mineral available.
Why is it then that so many of the women that we "Mag" for preeclampsia feel so crummy (week, fatigued, spacey)?
re: Magnesium: The most powerful relaxation mineral available.
It's amazing, just one month ago my Mum found out that she has been suffering from magnesium deficiency and probably for more then 20 years.She has been diagnosed with all kinds of disease from depression to Fibromyalgi and even Neuro patia. In Sweden where we live doctors believe that we don't suffer from lack of Magnesium but a found a site saying that probably 90% of us do !!!!!!
For her it started with insomnia and muscle cramps+pain, slowly got worse. Then food allergies, suddenly very high bloodpressure without reason (she has gone through all kinds of tests of her heart and it's perfect-nobody can understand WHY she has high blood pressure),problems to swallow-swollen in her esophagus (tests has been made:only the mucus membrane which is swollen). By serching Internet I have found a lot of info about magnesium deficiency and ALL this symptoms can be found. She will now take a bloodtest, sent it to Gemany to a lab which makes a total mineral analysis, but she has already started taking 400 mg magnesium per day (Dolomite pouder with Kalcium also)
Does anybody know if it's safe even to take more, what can the side effects be except diarrea?
re: Magnesium: The most powerful relaxation mineral available.
good info: years ago I became constipated. Dr. diagnosed me as IBS-with constipation. but after reading and reading, i decided to try magnesium. i take 500 mg. a day and 'condition cured'. how bout that??
re: Magnesium: The most powerful relaxation mineral available.
I was recently put on the drug for metformin for diabetes. Since then my heart has been beating irregular or it even skips a beat. I think I will give magnesium a try and see if it works. What can I loose?
re: Magnesium: The most powerful relaxation mineral available.
Dear Dr. Hyman, Kudos on the magnesium. I have been using it and you are so right. My irritable bowel is so much better and my husbands migranes are almost gone. We also use Mangosteen juice/Xango which is an excellent antioxidant/ adaptagen. I would never go a day without it. Yeah no more medications. I was diagnosed 12 years ago with chronic fatigue and fibromayalgia and am now totally pain and symptom free.
Sincerely,
Diane Crane
Flushing, Michigan
www.createmysucces.com/dandi
re: Magnesium: The most powerful relaxation mineral available.
Dr. Hyman,
Is there a brand or source of magnesium glycinate that you recommend? I got some tablets, but they are very large and I'm having some trouble swallowing them even cut in half.
Thanks!
re: Magnesium: The most powerful relaxation mineral available.
I suffered with leg and foot cramps at night for years. After reading Ultramatabolism I starting taking magensium every day. After a few months the cramps were gone and have not returned. I now take 500 mg of magnesium citrate twice a day.
Neuropathy
I have, what's termed by my Neurologist, as 'General Neuropathy'. I'm not diabetic. Apparently the sheath around the nerves in my feet are deteriorating. I've never read anything about what would help with that, ie: regeneration of the nerve sheath. What do you know about it?
Thanks,
Has anyone ever heard of Montmorency Tart Cherry Concentrate?
The has been a ton of research on tart cherries, one part is the high levels of Melatonin. I am living proof after taking presciption medication for years, I now enjoy great sleep without drugs.
More information on Montmorency Tart Cherry Concentrate can be found on this website.
Best regards
Dave
magnesium while breastfeeding
CAN YOU TAKE MAGNESIUM SUPPLEMENTS WHILE BREASTFEEDING? MY BABY IS 17 MONTHS
Magnesium and D3
Tmoorehead
I've recently been using a combination of magnesium/calcium, with D3, since reading some time ago, that D was necessary to process Magnesium. Is this the best form of D and what is the dif. Also, the combination I finally found is a liquid, which I thought would prob. be more beneficial.? The Calcium is citrate, 1200mg, the mag. is citrate aspartate, 600 mg, and the D3 is cholecalciferol, 800 iu. I had a hard time finding the combination w/D3. I noticed however, that there is fructose citric acid in it, and called the co. They said it is not fructose corn syrup. I was told it was a 'natural' form of sugar. Is this true, and is it a beneficial combo.? I noticed it seems to ease my upper stomach which acts up sometimes, and has a few puzzeling symptoms. I have found your litereature to be the most informative I have read anywhere and refer to it often. I consider myself pretty well read, and your information fills in the missing pieces I needed for some time. Thanx
Calcium Magnesium Ratio
I have been reading the ultrametabolism prescription and have learned a few new things that may help me stay the course to healthier eating. I knew partially hydrogenated oil and high fructose corn syryp were bad, but the book helped me better understand why they are bad and how they contribute to the cycle of cravings. Bravo! I cleaned out everything "bad" in my kitchen today - save the last serving of ice cream (which is gone now). Surprisingly it had no corn syrup (just good old fashioned sugar) but it did have partially hydrogenated oil. I'm all stocked up on fresh foods.
There is one recommendation in the book that relates to minerals that concerns me. The book recommends 800-1,200 mg of Calcium citrate and 400-600 mg of magnesium chelate per day. Based on an experience with a friend suffering from continuous heart palpitations and my subsequent research, I believe the ratio should be closer to even. My friend was taking calcium/magnesium supplements with more calcium than magnesium. When he started taking water soluable magnesium and discontinued the calcium for a few days his heart palpitations all but stopped. Now he uses a water soluable calcium/magnesium supplement with an even ratio of magnesium to calcium. He also keeps pumpkin seeds, which are high in magnesium, on hand. There is a lot of evidence to support a lower concentration of calcium. Extra calcium stays in the body waiting to be processed while magnesium flushes out if it is not used right away. Too much unprocessed calcium in the body is not a good thing, and a good balance of calcium to magnesium has many benefits, one being relaxation. One of the water soluable calcium/magnesium supplements is even called Calm, but I prefer Ionic Fizz.
Well water was once a common source of magnesium. Some studies I read assumed that the ratios were determined when most people got some magnesium from their water supply. I am glad to see that many bottled waters are supplementing again. Another study looked at a region in Finland where heart attacks were high while few lifestyle factors differed from people in nearby regions with lower incidents of heart attack. They found the water in the region with a high incidence of heart attacks had a high calcium content in the water and little magnesium.
Klevay, L & Combs, Jr., G. (no earlier than 2002), Mineral Elements Related to Cardiovascular Health. USDA Agricultural Research Service. p. 92-100 Retrieved August 24, 2006, from the World Health Organization website www.who.int/entity/water_sanitation_health/dwq/nutrientschap7.pdfKousa, A., Havulinna, A., Moltchanova, E. Taskinen, O., Nikkarinen, M., Eriksson, J., Karvenen, M. (2006, Mar.). Calcium:Magnesium Ratio in Local Groundwater and Incidences of Acute Myocardial Infarction among Males in Rural Finland, Environmental Health Perspectives, Vol 114 Issue 5, p730-734.