Magnesium - "The Missing Mineral"
For health it is crucial to obtain an appropriately balanced intake of calcium,magnesium, potassium, sodium and phosphorus and also vitamins A and D - all of which work together as a team.
• Calcium - required for magnesium to function properly, and vice versa
• Vitamin D - CRITICAL for body's ability to utilize magnesium
B-vitamins - help magnesium enter cells, especially B6
Selenium (200mcg/day) - helps magnesium stay inside cells for maximum benefit
• PROTEIN. A 15 day study with adolescent boys found that protein intake of <30g /day lowered magnesium absorption and that high protein (93g) vs not so high protein (43g) diet improved magnesium absorption. Schwartz et al, 1973
• Natural fructose: apples, dates, plums, RAW honey
• Medium chain tryglycerides (MCTs) - coconut oil, palm oil, cheese, butter, milk, yogurt
• Complex carbs (whole grains) - E.g oats, barley, buckwheat
• Phosphorus - in milk and many sodas form phosphate that binds magnesium
• Antacids, Proton Pump Inhibitors (Eg. Protonix, Prilosec, Nexium) - stomach acid is needed to digest magnesium
• Diuretics - alcohol, tea, coffee increase magnesium in urine
• Aging
• Stress - acidifies body tissues; as an alkalizing agent, the body uses magnesium to neutralize acid; under stress the body may not produce sufficient hydrochloric acid for breaking down inorganic forms of magnesium in the stomach.
• Digestive malfunction - affects intestinal magnesium absorption
• Kidney dysfunction: interferes with magnesiumbalance in body
Schwartz R, Walker G, Linz MD, MacKellar I. (1973) Metabolic responses of adolescent boys to two levels of dietary magnesium and protein. I. Magnesium and nitrogen retention. Am J Clin Nutr.;26(5):510-518.
