Magnesium 4.4

magnesium is ranked what in abundance in the body

6th

nuts and whole grains are great sources of magnesium except for when

when the germ and bran are removed during refinement much of the mg is lost

good sources of mg

fish, espresso, nuts, grains, legumes

what are some medications that are a source of mg

laxatives, and antacids

what are the most common forms of magnesium in supplements

• magnesium sulfate

• magnesium chloride

• magnesium oxide

what is the most bioavailable form of magnesium

magnesium chloride

to support absorption when taking mg supplements what should you consider

• tablet over capsule

• do not take at the same time as other mineral supplements like iron and zinc

magnesium toxicity is only a concern when

someone is taking 350mg/day of mg from non food sources.

why has there not been toxicity to humans from food sources for mg

because the kidneys can excrete excess quickly from the body

mg toxicity symptoms

diarrhea - laxatives have large amounts of mg

mg deficeny is determined by

total plasma/serum concentrations

who is at risk for mg deficiency

those who are hospitalized, alcoholism, parathyroid/thyroid issues, unmanaged diabetes

mg deficiency may be underestimated because it is asymptomatic early on and worsens what are the vague symptoms

• fatigue

• muscle weakness

• naseau

• vomiting

• headache irritability

mg deficiency treatment

• increase intake of mg rich foods

• supplements spread out

• iv supplementation

is digestion required for mg from food

no

digestion absorption and transport of mg

• mg cross brush boarder through TRPM6

• diffusion between cell is possible with large enough concentration gradient

• mg pumped out of cell across the basolateral membrane via Na dependent transporter ATPase

• found in blood

  • free form

  • attached to non protein

substances that enhance mg absorption

• vitamin d

• protein in diet

• carbs

substances that inhibit mg absorption

• phytic acid

• fiber

• unabsorbed fatty acids

how do the factors influencing absorption relate to what we know about absorption of calcium and phosphorus

• all have multiple mechanisms for absorption; passive and active

• all influences by other nutrients and minerals - major competition among major minerals

mg functions and the body

half is in bone

the rest supports

• glucose, lipid, protein, vitamin metabolism

how can mg support reactions

• as a cofactor

• as an allosteric regulator

where can over ½ of magnesium be found

in bone

which minerals primary function is to bind phosphatase groups in atp and atp dependent enzyme reactions

mg