Magnesium - Benefits to Aging Baby Boomers

Magnesium, as a micro-nutrient, is the fourth most abundant mineral found in the body. Fifty to sixty percent of the mineral is stored in the bones with the bulk of the rest being in the muscles and cells. It is estimated that it is needed for more than 300 biochemical reactions in the body.

A large percentage of the older baby boomers may have a magnesium deficiency. The reason is that studies show that older adults simply have lower dietary intakes of the mineral. There may also be problems with less absorption, an increase in renal excretion and the taking of drugs that interact with the mineral.

Magnesium is responsible for:

Helps to fight stress.
Helps to lower and keep blood pressure regulated.
Helps reduce the risk of heart disease, angina and arrhythmias.
Helps against the formation of blood clots.
Helps to raise HDL cholesterol levels.
Helps maintain normal muscle and nerve function.
Helps prevent complications related to diabetes.
Helps in the body's energy metabolism.
Helps limit free radical damage.
Helps supports a healthy immune system.
Helps to prevent osteoporosis by keeping the bones healthy.
Helps to maintain normal levels of calcium, potassium, adrenaline, phosphorus and insulin.
Helps in the treatment of migraines and asthma.

As you can see, dietary magnesium is a valuable mineral needed for health and longevity.

Stressors that ultimately cause the body to experience stress also causes release of certain hormones giving us that fight or flight feeling. If the body is low or deficient of the mineral then the experience of stress is more prevalent. Consequently then, better or normal levels of the mineral helps to inhibit the excessive release of the hormones which helps to reduce stress.

Evidence has shown that those which have good intake of dietary magnesium and potassium consistently have lower blood pressures. Ascherio A, Rimm EB, Giovannucci EL, Colditz GA, Rosner B, Willett WC, Sacks FM, Stampfer MJ. A prospective study of nutritional factors and hypertension among US men. Circulation 1992;86:1475-84. [PubMed abstract] This is accomplished in part by the fact that it helps the heart muscles to stay relaxed, helps regulate the heart beat, helps muscle contraction and nerve conduction and keeps the vascular system pliable. It was shown that normal dilation response to increased blood flow was improved.

Along this same line of thought, magnesium also helps in the fight against cardiovascular disease. Heart disease is a general term to denote any number of abnormal conditions affecting the heart and the blood vessels in the heart. Some of the more common types are angina, heart attack, coronary artery disease (CAD) and heart arrhythmias. It can accomplish this by the fact that the muscles, the nervous system, the blood clotting action, the HDL or good cholesterol are all affected by this dietary mineral, magnesium.

It is also a mineral that is essential to a variety of body processes such as energy and DNA production, protein formation and nerve conduction. Concerning energy and carbohydrate metabolism, it may influence the release and activity of the hormone, insulin, that helps control blood glucose levels. It is further needed by synthesizing proteins in the mitochondria for almost all metabolic processes.

Please note the following study concerning type 2 diabetes in men and women. Lopez-Ridaura R, Willett WC, Rimm EB, Liu S, Stampfer MJ, Manson JE, Hu FB. Magnesium intake and risk of type 2 diabetes in men and women. Diabetes Care 2004;27:134-40.

Quote: 'As part of these studies, over 127,000 research subjects (85,060 women and 42,872 men) with no history of diabetes, cardiovascular disease, or cancer at baseline were followed to examine risk factors for developing type 2 diabetes...Over time, the risk for developing type 2 diabetes was greater in men and women with a lower magnesium intake.'

Good bone health is primarily dependent on a relationship between calcium and vitamin D. The mineral affects calcium metabolism and the hormones that regulate calcium absorption. In a study of older adults, a greater magnesium intake maintained bone mineral density to a greater degree than a lower magnesium intake. Tucker KL, Hannan MT, Chen H, Cupples LA, Wilson PW, Kiel DP. Potassium, magnesium, and fruit and vegetable intakes are associated with greater bone mineral density in elderly men and women. Am J Clin Nutr 1999;69(4):727-36.

A caution here is that there needs to be a delicate balance maintained between magnesium and other minerals, especially calcium. Out of balance problems and symptoms may develop such as fatigue, low blood pressure and cardiovascular diseases, muscular problems, gastrointestinal problems and some depression/stress related problems.

Normally, healthy kidneys are able to limit urinary excretion of magnesium to compensate for low dietary intake. However, the mineral is absorbed in the small intestines so there are disorders that can impair that absorption, such as Crohn's disease, before it has a chance to be handled by the body. Other causes of malabsorption and deficiency are the result of some medicines. They include medicines such as diuretics, some antibiotics and antineoplastic medication (cancer fighting).

A final list of conditions that the mineral helps fight against or helps in the treatment of is muscle spasm from injury, nervous irritability and spastic colon. The list also includes a rare disease known as Raynaud's disease, epilepsy, migraine headaches and gangrene. Improved exercise tolerance to the tune of 14 percent has been demonstrated in a control study group.

Some of the best foods for the highest percentage of the mineral include fish such as halibut and tuna, fruits, nuts, and a variety of green vegetables. The chlorophyll molecule in green vegetables is the part that contains the concentration of magnesium. The recommended daily allowance is generally set as 420 mg/day for men and 320 mg/day for women.

Specific to the Baby Boomers

Stress is limited by reducing the excessive release of fight or flight hormones.

Blood pressure, a big issue for babyboomers, is helped to be reduced by its effect on the heart, the vascular system and the muscles.

Cardiovascular disease, which includes heart attack, angina, coronary artery disease (CAD) and heart arrhythmias is affected by the action of magnesium.

Diabetes is affected in that it helps control blood glucose levels through carbohydrate metabolism.

Energy metabolism is directly affected by its action of synthesizing proteins in the mitochondria. Improved exercise tolerance is one result.

Good bone health is accomplished by it's regulating effect of calcium metabolism and the hormones that regulate calcium absorption.

Other important areas includes the formation of blood clots, raising HDL cholesterol levels, muscle and nerve function ,limiting free radical damage and supporting a healthy immune system.

Caution. There must be a delicate balance maintained between magnesium and other minerals.

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