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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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•  SupporCngImmunity•  ManagingAllergiestheNaturopathicWay•  SeasonalAffecCveDisorder•  MentalHealthPart1:Memory•  OralHealth•  JointandConnecCveTissueHealth•  CardiovascularHealth•  HealthyPeripheralCirculaCon•  Stroke

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