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       In the previous three lessons in this series, we studied the role vitamins play in maintaining health.  We will now begin to examine the role of minerals.   Please go to www.milkandhoneyhealthfoods.com/archive12.html  for a review of lessons one through three and www.milkandhoneyhealthfoods.com/archieve13.html for a review of lessons four through six. 

      Dr. Linus Pauling, winner of two Nobel Prizes, stated, "You can trace every sickness, every disease, and every ailment to a mineral deficiency." While this may be an oversimplification of the cause of disease, it does point to the important role minerals play in our health.  Minerals are chemical elements not attached to a carbon atom and therefore they are not organic.  Minerals appear to be best utilized by the body when they are complexed with carbon based nutrients such as amino acids, enzymes, vitamins and other organic elements.  

       Plants take up inorganic minerals from the soil and complex them with various organ substances. This is a natural chelation process that makes minerals bio-available to the plants and subsequently to those who eat the plants or eat the organisms that eat the plants. Chelation is a process whereby minerals are “grabbed” by amino acids and other agents and thereby transformed into organic complexes.  Our bodies are also able to take in inorganic minerals in a colloidal or ionic form and complex them to amino and other acids to make them bio-available.  Colloidal minerals are non-soluble inorganic minerals of very small particle size suspended in a liquid medium. Ionic minerals are dissolved minerals in a liquid medium. Both types can have an electrical charge.  While the body is able to manufacture certain vitamins, enzymes and amino acids, all minerals must come from the diet and without minerals the body is unable to manufacture or properly process other nutrients. 

       Our mineral intake is dependant on the mineral content of the soil. Over the years there has been a gradual depletion of minerals in the soil due to chemical farming. Often only nitrogen, phosphorous, and potassium are returned to the soil.  While these three nutrients facilitate crop growth, crops grown on such soils have been found to often be deficient in minerals and other nutrients which are not being returned to the soil as was true when organic manures and cover crops were the primary means of fertilization.

       Minerals are important constituents of bones, teeth, soft tissue, muscle, blood, and nerve cells. They act as catalysts for such biological and electrical reactions as muscle response, transmission of messages and energy through the nervous system, production of hormones, digestion, and the utilization of nutrients in foods. Like vitamins, minerals function as coenzymes, enabling the body to perform functions like energy production, growth and healing. Minerals are essential for proper tissue fluid balance, electrical activity across cell membranes and regulation of pH of the tissue and blood.

       There are two basic classifications of minerals as they relate to human health.  Macro-minerals are those of which the body requires more than 100 milligrams per day. Micro, or trace minerals, are those of which the body requires less than 100 milligrams per day.  The macro-minerals include calcium, magnesium, sodium, potassium, sulfur and phosphorus.  Among the micro-minerals used by the body are chromium, selenium, zinc, iron born, silicon, manganese iodine, copper and many more.

         The best way to get you minerals is to eat a wide range of fruits and vegetables along with whole grains and beans.  Eating organic produce should be the goal as such produce will have a higher level of minerals.  Organic produce is grown in soils that are not chemically fertilized and are instead treated with various manures and green cover crops. In the summer, grow a vegetable garden.  With a garden you can experience the satisfaction of raising your own produce and also have a place to bury the wastes generated from food processing which will continually enrich your garden soil with nutrients.

MINERAL SUPPLEMENTS:

       If you are unable to afford organic or your diet is largely made up of processed and refined foods, there is a good chance you are not getting the minerals your body needs in order to maintain health.  One option you have is to take a mineral supplement.  Minerals in supplements come in various forms.  Elemental minerals (also called metallic) are minerals found in rock which are the cheapest to produce and the least absorbed. Such minerals are naturally  bound to a variety of substances such as carbonic acid (carbonates), oxygen (oxides) and so forth.  Minerals  in this form are generally not well absorbed by the body.  If a mineral label lists only the names of the basic mineral complexes as found in rock and shows no additional chelating agents such as amino acids, citric acid, picolinate acid or some other carrying agent, chances are the product contains just elemental minerals which will not be readily utilized by the body.  These types of mineral products are usually in a tablet or capsule form.

       Some products use ionic minerals which, as stated above, are in a soluble state and can easily bind with other molecules to form complexes. Ions are absorbed through the gut by becoming attached or chelated to carrier proteins in the intestine wall. They require an acidic environment to be absorbed. Colloidal minerals are very fine particles of elemental minerals suspended in a solution.  Because of their small size, it is believed these minerals are more easily utilized by the body.  Colloidal minerals often have an electrical charge which helps them bind to other substances. Some are bonded to carbon elements.  Both ionic and colloidal mineral products are usually in a liquid form but can be processed into tablets as well.

WHAT THE LABEL TELLS YOU:

       In March of 1999, Federal regulations made it mandatory that the elemental amount of a mineral is what must be stated on a supplement label.  For example, if a label shows 1000 mg of elemental calcium in three capsules,  you are getting 1000 mg of elemental calcium in three capsules.  Any chelating agents that are added to the product are in addition to the stated amount of mineral and the mg of such chelating agent may or may not be stated on the label.  Some times the chelating agent will take up a significant portion of the space in a capsule or tablet.  For example,  one  capsule  could contain 1000 mg of calcium but because of the chelating agents added to make the calcium better absorbed, it takes three capsules to give you the 1000 mg of calcium.

       As mentioned earlier, chelated minerals are those in a complexed form where the mineral is attached to a carrying agent.  Chelate is from a Greek word meaning claw. When buying a mineral supplement, it is best to limit your choices to either a colloidal/ionic form or a chelated form of mineral preparation.  Always read the label to determine what form the minerals are in.  While individual minerals can be taken to deal with specific deficiencies or health concerns, it is best to ingest a wide range of minerals to maintain the best of health.  Two much of one mineral can cause a deficiency of another mineral because minerals compete with each other for entry into binding sites in the body.  For example, too much zinc can cause depletion of copper.  Since copper is needed for the conversion of iron to hemoglobin, deficiency of copper can lead to less hemoglobin and subsequent anemia.

MINERAL INHIBITORS:

       There are some chelating agents which prevent utilization of minerals.  Certain fibers such as the phytates found in wheat bran, tannins found in tea and oxalates found in rhubarb and other vegetables are known to bind the minerals in the body to themselves in the same way that amino acids do. This results in the minerals not being absorbed by the body but excreted instead.   Prescription and non-prescription drugs can interfere with mineral absorption.  This is especially true of zinc, chromium and calcium.  Absorption of iron from the gut can be reduced by antacids and tetracycline.  Magnesium and zinc are hyper-excreted by those receiving oral diuretics, nephrotoxic drugs, penicillamine, or antacids containing aluminum hydroxide.

TOXIC MINERALS:

       Some minerals are toxic to the body and should be avoided.  These include aluminum, lead, cadmium and mercury, antimony, beryllium, thallium and uranium.  Several minerals such as arsenic, barium, bromine and strontium may be useful to the body but are generally thought to be toxic.   Cadmium, for example, an air pollutant from cigarette smoke and industrial emissions, is experimentally known to cause hypertension, cancer and immune disorders.  Cadmium acts like a classical stress agent.  It has also been implicated in learning disabilities.  Unlike lead, which has a short half-life in human tissue of from 30 to 100 days, cadmium has a half-life of between 10- 30 years. 

       The amino acids cysteine and cystine are seen as chelating agents of toxic minerals.  The synthetic amino acid - Ethylene-Diamine-Tetra-Acetate (EDTA) - is used in chelation therapy to bind to and remove many toxic heavy metals from the body via the kidneys.  The enzyme glutathione peroxidase facilitates the removal of several toxic minerals.  Fulvic acid has been shown to be effect in removing toxic minerals from the cells.  This acid is available in supplement form as is EDTA.

MINERAL ABSORPTION:

       The absorption of minerals is dependent on the adequacy of stomach acid output, balance of intestinal flora, the absence of intestinal illness and parasites, and the amount of dietary fiber intake.  As we age, we produce less and less hydrochloric (HCL) in the stomach.  HCL is essential to the absorption of many minerals as well as the breakdown of protein.  It is estimated that between 15-35 percent of adults over age 60 have some degree of insufficient production of HCL. If you experience bloating, flatulence, and general digestive discomfort after eating a meal, it could be due to a lack of hydrochloric acid production leading to fermentation of undigested protein.  This would also mean that minerals are not adequately being broken down.  Taking HCL in supplemental form can often alleviate digestive problems and facilitate better utilization of dietary minerals.  

       As mentioned above, certain types of dietary fiber have phytic acid (inositol hexaphosphate) which can inhibit absorption of minerals.  This is not a reason, however, to avoid fiber.  Fiber is critical to proper bowel function and many fibers do not have phytic acid.  Phytic acid is primarily a problem in unsprouted grains.  Sprouting grains will break down the phytic acid and reduce its binding  affect upon minerals.  It is to be noted that inositol hexaphosphate has a positive effect upon the immune system in activating natural killer cells and is the main substance in products like IP-6 from Enzymatic Therapy Company.  

NUTRITION 101: LESSON  EIGHT

CALCIUM

NEWSLETTER: NOVEMBER 2007

       For a review of previous lessons, go to www.milkandhoneyhealthfoods.com/archive12.html  for a review of lessons one through three, www.milkandhoneyhealthfoods.com/archieve13.html for a review of lessons four through six.

       In October we provided an overview of the role both macro and micro minerals play in our health.  This month we will begin to look at individual macro minerals.  Remember, macro-minerals are those the body needs in excess of 100 milligrams per day. Let's begin by looking at calcium.
 
CALCIUM:

       The best known of the macro-minerals is calcium.  Calcium is an alkaline mineral that is the fifth most abundant mineral in the earths crust and is present in nature in a variety of forms.  An adult's body contains roughly 1.5 to 2%, or two to three pounds of its total body weight in calcium, making it the most abundant mineral in the body. Ninety-eight percent is found in bones, 1% in teeth, and the remaining 1% (about two-thirds of a tablespoon) is found in soft tissues and body fluids serving other functions not related to bone/teeth structure. The body continually adjusts the amount of calcium in the blood in order to keep it at an exact level.

       Calcium is required for heart muscle contraction and in regulating the heart beat. It also assists in the utilization of iron, helping it pass through cell walls.  In children, it helps to alleviate the muscle and bone pain commonly referred to as "growing pains." Calcium quickens the reflexes by aiding the nervous system in impulse transmission and helps to alleviate insomnia. It is also an important mineral in blood coagulation and in the activation of numerous enzymes. And, as we all know, calcium is a critical mineral in the development and maintenance of hard tissue such as bone and teeth

       The calcium ion is the most sensitive chemical regulator of human cellular activity known. Even the slightest difference in cellular calcium levels can alter how bodily organs function. Should concentrations become too high in a cell, toxic levels of oxygen can form, destroying the cell. The level of calcium in the blood is closely controlled. If the level falls to low, the parathyroid gland secretes parathyroid hormone (PTH) which is a slow, long-acting hormone that draws calcium from the bones and acts elsewhere to raise blood calcium levels. If the level of calcium is too high, the hormone calcitonin is secreted from the thyroid gland.  Calcitonin is fast-acting and will quickly bring the level of calcium down. 

       The body strives to maintain certain ratios between calcium and other minerals in order to maintain homeostasis.  For example a blood ratio of approximately 2:1 calcium over phosphorus is necessary for the body to function properly.  If there is too much phosphorus coming into the body from the diet, the body will draw calcium from the bones into the blood to maintain this ratio.  Since the typical western diet is high in phosphorus compared to calcium, this diet becomes a serious dynamic in the development of osteoporosis.  The western diet often has a reverse ratio of 2:1 phosphorus over calcium and often much higher.  This has led to a dramatic increase in osteoporosis and other hard tissue problems. Phosphorus is found in high amounts in animal products and in processed and refined foods.

 FORMS OF CALCIUM:

       Calcium, by itself, is inorganic as it does not contain carbon which is what defines a substance as organic. This is sometimes referred to as elemental calcium.  Most calcium, however, is bound to an organic agent and therefore is considered an organic substance.  For example, the most common form of calcium is calcium carbonate where you have inorganic elemental calcium bound to organic carbonic acid which is made from water and carbon dioxide.  This form of calcium is generally 40% calcium and 60% carbonic acid.  It is found in limestone, marble, dolomite rock, and egg and oyster shells.  Calcium carbonate is the form most often used in calcium supplements as it is the least expensive to obtain.  Supplements containing pure calcium carbonate require more hydrochloric in the stomach in order to be absorbed.  This is why this form is used in antacids such as Tums as it will “soak up” stomach acid.

       Some antacids are advertised as being good sources of calcium. This is not true, however, as calcium carbonate is difficult to absorb due to its requirement for large amounts of hydrochloric acid.  Many antacids contain aluminum, which inhibits the absorption of calcium, as well as creating toxicity for the body. Some antacids, such as Maalox, and Mylanta contain as much as 200 mg. of aluminum per tablet. When calcium carbonate comes into contact with hydrochloric acid, it is converted to calcium chloride which is better absorbed but it also enhances aluminum absorption

       Calcium found in vegetables is in the form of calcium gluconate where inorganic calcium is combined with gluconic acid produced from the oxidation of glucose. Calcium in this form contains 9.3% of actual calcium.  The gluconic acid in this compound will also increase the bioavailability of dietary or supplemental magnesium.  Calcium lactate consists of 12.5% calcium bound to lactic acid and is found in animal products.  An example of a strictly inorganic form of calcium is where elemental calcium is bound to elemental fluorine to form the stable compound calcium fluoride.  This is a naturally occurring compound found in soil and water.  On the other hand, sodium fluoride, which is used to fluoridate drinking water in some metropolitan areas, is a man made byproduct of the aluminum making industry and is an unstable compound. In the body the sodium easily separates from the fluorine.  Some feel free fluorine easily attaches to free calcium ions and prevents them from being utilized by the body.  There are many concerns about water fluoridation, a discussion of which is outside the scope of this lesson.

FORMS OF CALCIUM FOUND IN SUPPLEMENTS:

       Hydroxyapatite is a form of calcium which contains 38.7% calcium with the remainder of this compound made up of phosphorus and oxygen. Hydroxyapatite closely resembles the endogenous calcium present in the body’s bones and teeth.  It is this form the body processes dietary and supplemental calcium into in order for it to be utilized in building and maintaining hard tissue.  Some supplement companies provide hydroxyapatite in supplemental form believing it to be well absorbed and closest to the bodies own calcium.  As a supplement, hydroxyapatite is generally derived from bones of bovine animals.  Bone meal, available as a dietary supplement, contains around 40% hydroxyapatite along with other minerals.  A negative with bone meal is that it sometimes has been found to be contaminated with lead and other heavy metals. 

       Dolomite, a pale colored mineral, is a mixture of 21.7% calcium carbonate and 13% magnesium carbonate.  Oyster shells contain 37% elemental Calcium in the form of calcium carbonate.  Some oyster shell calcium supplements have been found to be contaminated with lead.  Di-Calcium Phosphate consists of 29.5% Calcium bound to Phosphorus.  Calcium aspartate consists of 12.5% - 20% elemental calcium bound to 80% - 87.5% aspartic Acid.  Between 50% and 90% of the calcium in calcium aspartate is absorbed by the body.  Calcium citrate consists of 21% to 22% calcium bound to citric acid.  Calcium citrate dissolves easily in Water and is regarded as being well-absorbed. Those with insufficient production of HCL will absorb approximately 45% of the calcium content of calcium citrate supplements.  Calcium bisglycinate consists of Calcium bound to the amino acid glycine.  It is regarded as being very well absorbed  

ABSORPTION OF CALCIUM:

       Calcium is widely available in the food chain being found in a wide range of animal and plant based products.  Dietary calcium must be made soluble in the stomach and remain in a soluble state as it enters the duodenum, the first part of the small intestine and also the primary site of calcium absorption.  This solubility in the stomach is made possible by the action of hydrochloric acid (HCL).  In the small intestine the calcium must be chelated (attached to) calcium binding substances in order to be absorbed and utilized by the tissues. It is interesting to note that the absorption of calcium decreases as calcium intake increases.  For example, one study demonstrated that an average of 60% of a daily supplement of 600 mg of calcium citrate was absorbed, while an average of 55% of a daily supplement of 1,200 mg of calcium citrate was absorbed.  A low-calcium diet (300 mg of calcium per day) resulted in an average 71% absorption.

       In addition to HCL in the stomach, vitamin D is absolutely essential for the utilization of calcium. Without enough vitamin D, calcium will not be utilized!   As stated above, 98% of calcium is used to build and maintain bone tissue.  Calcium, however, does not work alone in this process.  The macro-minerals magnesium and phosphorous along with such trace minerals as silicon, boron and manganese are also very important along with vitamin K. 

WHERE TO GET YOUR CALCIUM:

       It is best to get your calcium from food where it is naturally chelated to various carrying agents that promote its absorbability and utilization by the body.  It is also wise to eat more foods that have high calcium to phosphorous ratios.  As discussed above, two much phosphorous in the diet leads to the body robbing calcium from the bones in order to maintain necessary blood levels of calcium.  Even though Americans consume more calcium supplements than anywhere in the world, we still have the highest levels of osteoporosis and bone fractures than any other country.  This is because the typical American diet is way too high in phosphorous.  It is high in phosphorous because of our high consumption of animal products along with processed and refined foods which are high in phosphoric compounds. Meats in general have a 10 to 200 calcium to phosphorous ratio.  Even cow’s milk which is a good source of calcium has almost as much phosphorous as calcium with a ration of 118 to 93.  Vegetables, on the other hand, are generally higher in calcium than phosphorous.  For example, leaf lettuce has a ratio of 68 to 25, turnip greens 246 to 58, kale 149 to 93, spinach 93 to 51 and broccoli 103 to 78.  Fruit, nuts and seeds, legumes and grains generally have more phosphorous than calcium. SO EAT YOUR VEGETABLES and eat less animal products. Stay away from soda water which is high in phosphoric acid.

       If you feel your diet is not giving you the calcium you need it is wise to add a high quality calcium supplement to your diet.  I would stay away from strict calcium carbonate supplements as they have been shown to not be well absorbed.  This would include typical mass market calcium supplements often made from oyster shells.  Hydroxyapatite, as discussed above, may be a good form of supplemental calcium.  The research is mixed as to the absorbability of this form but some research indicates it is effective in preventing and even reversing osteoporosis.  We have several brands of hydroxyapatite formulas available at Milk ‘N Honey. 

       It is best to supplement with a chelated form of calcium where the manufacturer has taken elemental calcium and attached it to a carrying agent such as an amino acid or some other acid that is common to the body such as citric acid.  Calcium citrates are felt to be very well absorbed and not requiring a lot of HCA in the stomach.  Production of HCL diminishes as we grow older and therefore a calcium citrate and other chelated forms of calcium can be helpful to older consumers.    We carry a variety of chelated calcium products at Milk ‘N Honey.  Be reminded that vitamin D is essential for calcium metabolism.  Go to Archive 13 for a full discussion of vitamin D. Also, as discussed above, a variety of other minerals are involved in the building of hard tissue.  Some calcium supplements we carry at Milk ‘N Honey contain these additional components.

HOW MUCH CALCIUM DO YOU NEED?

       In general, calcium absorption becomes less efficient as we age. During infancy and childhood, 50-70 percent of the calcium ingested may be absorbed, whereas an adult might use only 30-50 percent of dietary calcium in his or her body.  Some of this reduction in absorption may be the result of reduced need by the body while some reduction is due to less HCL production as we age. Since absorption of calcium is so variable, it is difficult to determine the right amount of calcium for all people. Many dynamics regarding absorption come into play. The body will adapt to lower levels of calcium intake as discussed above, but this can have serious consequences for bone density. With the average absorption rate ranging from 30-50 percent for adults, the 800 mg. RDA may not be enough to prevent osteoporosis and other calcium deficiency problems. Possibly half of the population is getting less than the RDA, and many people are consuming a diet that supplies less than two-thirds of the RDA for calcium.

       Research indicates a daily intake of 1,000 mg. (1 gram) is recommended for adult men and women. Pregnant and nursing women should be getting 1.5 grams per day of calcium. The calcium intake suggested for postmenopausal women has recently been changed to 1.5 grams per day with some additional magnesium and vitamin D because of higher elimination and decreased absorption in postmenopausal women.

       People with high-protein, high-fat, or high-phosphorus diets need even more calcium. When we increase calcium, we should also increase our magnesium intake, keeping it at about one-half the calcium supply. Magnesium helps calcium stay more soluble, and thereby may reduce the risk of kidney stone formation and other calcifications. When the calcium intake is 1,000-1,200 mg. phosphorus intake should be around 800-1,000 mg. per day.

NUTRITION 101: LESSON  NINE

MAGNESIUM

MAGNESIUM:

       Magnesium is an alkaline macro mineral that functions as an electrolyte. Electrolytes are substances that can conduct an electric charge when in solution.  Magnesium is one of the principal intracellular electrolytes that conduct a positive electrical charge. Electrolytes are important because they are what your cells (especially nerve, heart and muscle cells) use to maintain voltages across their cell membranes and to carry electrical impulses (nerve impulses, muscle contractions) across themselves and to other cells. Your kidneys work to keep the electrolyte concentrations in your blood constant despite changes in your body. For example, when you exercise heavily, you lose electrolytes in your sweat, particularly sodium and potassium. These electrolytes must be replaced to keep the electrolyte concentrations of your body fluids constant.

       Magnesium is the fourth most abundant mineral in the body and is found almost totally within cells as opposed to outside and between the cells of the body.. The magnesium content of a human body of average weight is 30 - 35 grams. Approximately fifty percent of total body magnesium is found in bone cells. The other half is found predominantly inside cells of other body tissues. Only one percent is found in blood. Maintenance of this one percent of blood magnesium by the body is critical to our health with any significant deviation from such level causing series health problems. 

      Magnesium is needed for more than 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis. Dietary magnesium is absorbed in the small intestines and excess magnesium is excreted through the kidneys.

WHERE DO WE GET IT?

      Green vegetables such as spinach, romaine lettuce, kale and collards, are good sources of magnesium because the center of the chlorophyll molecule, which gives green vegetables their color, contains magnesium. Therefore any green food will contain magnesium with the darker green foods containing the most.   Some legumes, nuts and seeds (almonds, cashews and walnuts) and unrefined grains are also good sources of magnesium. Refined grains are generally low in magnesium. When grains are refined and processed, the magnesium-rich germ and bran are removed. Bread made from refined grain flour provides little magnesium.  Bread make from whole grain flour, where the germ and bran has not been removed, will supply ample magnesium.

MAGNESIUM UTILIZATION:

       The health status of the digestive system and the kidneys significantly influence magnesium status. Magnesium is absorbed primarily from the Ileum of the small intestine although some is absorbed via the Colon.  From the intestines it is transported through the blood to cells and tissues. Magnesium requires hydrochloric acid in the stomach to begin its utilization by the body. The biological half-life for most magnesium that enters the body is between 41 and 181 days.  This refers to the time required to eliminate or metabolize half of the total quantity of magnesium from the body following its ingestion.

       Approximately one-third to one-half of dietary magnesium is absorbed by the body. Gastrointestinal disorders such as Crohn's disease can limit the body's ability to absorb magnesium. These disorders can deplete the body's stores of magnesium and in some cases result in magnesium deficiency. Healthy kidneys are able to limit urinary excretion of magnesium to compensate for low dietary intake.

       Data from the 1999-2000 National Health and Nutrition Examination Survey suggest that a substantial number of adults in the United States fail to consume recommended amounts of magnesium. Among adult men and women, Caucasians consume significantly more magnesium than African-Americans. Magnesium intake is lower among older adults in every racial and ethnic group. African-American men and Caucasian men and women who take dietary supplements were shown to consume significantly more magnesium than those who do not. The average Western dietary intake of magnesium is 200 mg per day for women and 240 mg per day for men.  In the USA, the average dietary intake of magnesium is 228 mg per day for women and 323 mg per day for men. The average Asian and vegetarian dietary intake of Magnesium is 500 - 700 mg per day.

       The optimal daily allowance of magnesium for adults is 500 - 1,000 mg per day depending on weight.  The absorption of magnesium decreases rapidly when more than 200 mg is consumed at one time. It is therefore advisable when taking magnesium supplements to do so in divided doses during the day.  It is better to take supplemental magnesium at a different time of the day than when also taking supplemental calcium.  Calcium prevents the absorption of magnesium if it is consumed in conjunction with magnesium.  As with calcium, high dietary levels of phosphorus inhibit the body’s absorption of magnesium.

MAGNESIUM FOR YOUR HEALTH:

       Magnesium metabolism is very important to insulin sensitivity and blood pressure regulation. Magnesium deficiency is common in individuals with diabetes. Some observational surveys have associated higher blood levels of magnesium with lower risk of coronary heart disease.  In addition, some dietary surveys have suggested that a higher magnesium intake may reduce the risk of having a stroke.  There is also evidence that low body stores of magnesium increase the risk of abnormal heart rhythms.  These studies suggest that consuming recommended amounts of magnesium may be beneficial to the cardiovascular system. Several small studies suggest that magnesium supplementation may improve clinical outcomes in individuals with coronary disease. In one of these studies, the effect of magnesium supplementation on exercise tolerance, exercise-induced chest pain, and quality of life was examined in 187 patients. Patients received either a placebo or a supplement providing 365 milligrams of magnesium citrate twice daily for 6 months. At the end of the study period researchers found that magnesium therapy significantly increased magnesium levels. Patients receiving magnesium had a 14 percent improvement in exercise duration as compared to no change in the placebo group. Those receiving magnesium were also less likely to experience exercise-induced chest pain. In another study, 50 men and women with stable coronary disease were randomized to receive either a placebo or a magnesium supplement that provided 342 mg magnesium oxide twice daily. After 6 months, those who received the oral magnesium supplement were found to have improved exercise tolerance.

       Researchers have determined that congestive heart failure is often associated with hypomagnesemia (abnormally low blood magnesium levels and low tissue magnesium levels.  Magnesium deficiency in congestive heart failure patients can lead to cardiac arrhythmias and sudden cardiac death.  Magnesium deficiency may contribute to the increase in peripheral vascular resistance commonly observed in congestive heart failure patients.

MAGNESIUM AND BONE HEALTH:

       Bone health is supported and maintained by a number of factors as covered in last month’s discussion of calcium. Evidence suggests that magnesium deficiency may be an additional risk factor for postmenopausal osteoporosis. This may be due to the fact that magnesium deficiency alters calcium metabolism and the hormones that regulate calcium. Several human studies have suggested that magnesium supplementation may improve bone mineral density. In a study of older adults, a greater magnesium intake maintained bone mineral density to a greater degree than a lower magnesium intake. Research has consistently shown that increased intake of magnesium increases bone density.  This is a critical dynamic in the prevention of fractures.

MAGNESIUM SUPPLEMENTATION:

       As with all nutrients, it is best to obtain magnesium from your food.  However, if you are eating the typical processed and refined food that most Americans eat, you are probably deficient in magnesium, as well as, many other nutrients.  Supplementing with a high quality green food concentrate such as BarleyLife is a good way to get your daily dose of magnesium, as well as, many other nutrients.  As covered above, dark green foods are an excellent source of magnesium because the center of the chlorophyll molecule, which gives green vegetables their color, contains magnesium.  Most multiple vitamin/mineral supplements will have magnesium.  Be sure the magnesium supplement you take is in a chelated form which means it is hooked to a carrying agent for better absorption by the body.

       For example, magnesium citrate, consisting of 10% - 16% Magnesium bound to 84 - 90% citric acid, has shown excellent absorption and is less dependent upon hydrochloric acid for absorption than other forms. Magnesium carbonate, on the other hand, even though being comprised of 40% - 42% magnesium, is not well absorbed at all.  This form of magnesium is present in dolomite.  Magnesium Oxide, often found in mass market supplements, is not readily absorbed but is absorbed better than magnesium carbonate.  Magnesium oxide is sometimes used pharmaceutically as an antacid and a laxative.  It causes diarrhea in some people.  Magnesium Oxide is very dependent upon hydrochloric acid being present in the stomach for absorption.  Without hydrochloric acid virtually none is absorbed.  Another well absorbed form of magnesium is magnesium aspartate. This form is comprised of 7.5% - 20% magnesium bound to the amino acid aspartic acid.