Calcium Supplements and Heart Attacks

Millions take calcium to prevent osteoporosis, but calcium increases your risk of heart attacks…

skeleton with heart

Millions of people, especially women and elderly people are taking calcium on the misguided advice that calcium supplementation will prevent osteoporosis. Unfortunately without the balance of other bone-promoting minerals, calcium can lead to atherosclerosis (‘hardening’ of the arteries), and heart attacks.

In a study from the National Institutes of Health, published May 2012, it was shown that calcium supplements can actually INCREASE the risk of heart disease. This study showed that men who take calcium supplements are more likely to die of heart disease than those who do not take supplements.

Males who took at least 1000mg of calcium a day, had a 20% higher chance of dying from heart related causes compared to those who did not.

Says the lead Physician in the study, Qian Xiao, “It’s possible that calcium build-up in the blood vessels may affect cardiovascular risks in some people.”

Many of the issues surrounding calcium supplementation have to do with magnesium deficiency.

The fact is, calcium must be taken with magnesium, another vital mineral that is key to preserving bone health and also vital for heart and blood vessel health. If calcium and magnesium are not in the correct balance and ratios in the body, the calcium cannot be utilized properly in the body, and excess calcium can end up in kidneys and blood vessels instead of the bones and teeth.

MAGNESIUM deficiency can induce elevation of intracellular calcium concentrations and actually accelerate atherosclerosis. Calcium is a primary component of atherosclerotic plaque.

Magnesium, on the other hand, is a natural calcium channel blocker and should always be taken addition to supplementing with calcium or when increasing dietary calcium.

Some nutrition experts estimate that about 80% of the population is deficient in magnesium, and since magnesium and calcium must remain in the correct ratios, that means every person with a magnesium deficiency has an overabundance of calcium.

Carolyn Dean, MD, ND, who is a specialist on magnesium and its role in our health, says this about calcium and magnesium:

“Magnesium is the key to the body’s proper assimilation and use of calcium as  well as Vitamin D. If we consume too much calcium with sufficient magnesium, the excess calcium is not utilized correctly and may actually become toxic, causing calcification in the arteries, leading to heart attacks, and cardiovascular disease.”

Says Dr. Dean, “There is an increasing amount of research-based verification suggesting that a high calcium combined with low magnesium intake [will] result in atherosclerosis which is the leading cause of death in the US”.

Magnesium, along with another essential vitamin, vitamin K2, remain two of the most important but overlooked ingredients for bone AND heart health.

While we have all had it drilled into our heads that insufficient calcium can lead to  osteoporosis, did you know that calcium MUST be taken with both magnesium and vitamin K2 for proper absorption and utilization in the body?

Vitamin K2 is a little known, but very essential vitamin, not related to the better known vitamin K1 which comes from dark green leafy vegetables.

Vitamin K2 is somewhat difficult to obtain in the diet, as this vitamin comes primarily from the milk and butter of grass fed cows. The typical dairy products that we get in our grocery stores come from commercially raised, grain-fed cows, and do not contain vitamin K2, so consequently the majority of people get little or none of this essential vitamin.

Without vitamin K2’s ability to help escort calcium to the important areas of the body where it is needed and put to use like the bones and teeth, calcium ends up floating around in the bloodstream, with the excess being deposited in places where it is not needed and not utilized.

As a result, virtually all aging adults may suffer from excess calcium deposits in the brain, glands, heart and blood vessels. Individuals who are able to get enough vitamin K2 in their diets, actually have a 57% reduction in risk of dying of heart disease, and women who take K2 have an 81% reduction in bone fractures.

Bones contain a protein called osteocalcin that functions like studs in a house. When activated by vitamin K2, osteocalcin grabs on to the calcium and holds it in place in the bones and teeth where it is needed.

The ability of vitamin K2 to activate calcium regulating proteins and thus maintain bone density and inhibit calcification is undisputed, yet the majority of adults do not supplement with vitamin K2.

The benefits of calcium supplements in protecting against osteoporosis have been widespread for over 30 years and the result is that the aging population and women have been gobbling large quantities of calcium but neglecting to include magnesium and K2. The result has been an overabundance of calcium in our bodies and runaway osteoporosis.

So for healthy bones, and a healthy cardiovascular system, take calcium in a 1:1 ratio with magnesium, and add vitamin K2. You’ll strengthen your bones, avoid osteoporosis, and greatly reduce your chances of heart disease!

 

Sources

William Falloon, Life Extension Magazine, Collectors Edition, Potential danger of calcium supplements. 2013

Sarah Glynn, “Calcium Supplements Lead to Heart Disease”, Medical News Today, Feb 22, 2013

 

Secrets to a Good Night’s Sleep

 

 

Recently I struggled with a bout of insomnia for several nights.

As I lay in bed watching the clock tick off the minutes, for the third night in a row, I pondered all the things that can cause sleepnessness.

There are several things that can bring on insomnia. Some of them are obvious and some not-so-obvious.

Daily exercise does help one to become more sleepy and to sleep deeper at night, but exercising  too late in the day can actually elevate energy and metabolism to the point where it becomes difficult to fall asleep right away. Growth hormone (even for adults) is secreted during sleep, so inadequate sleep can actually sabotage your fitness when you exercise too late at night.

We all know caffeine will keep us awake, but caffeine in coffee drinks, teas (even flavored ones), sports drinks, and GU or Shot Bloks can be sneaky culprits. And pay attention to certain pain killers, they often contain caffeine as well. It’s easy to inadvertently consume caffeine too late in the day, and our bodies may not metabolize caffeine as quickly as we think.

Caffeine has a six hour half-life.

That means that the 100mg in a cup of coffee is still 50 mg of caffeine in your body 6 hours later. That’s still a pretty significant amount of caffeine. And that means, a whole six hours after that (twelve full hours after initial consumption) 25 mg still remains. So if you are a fairly caffeine-sensitive person, having that lunchtime espresso or energy drink in the afternoon will definitely keep you from feeling sleepy at 11pm, or later.

Keep in mind, an average glass of iced tea contains about 70 mg or so of caffeine, so that’s almost as much as a cup of coffee. And soda contains about 50 mg of caffeine. Try cutting off any caffeine by noon or so, and see if that helps your sleep.

Dehydration from exercise, alcohol, medications or just not enough liquids can keep you awake.

On a warm summer day, replacing the fluids that are lost in sweat is key. If you are outside exercising, remember to drink every 15 minutes and to drink about twice as much—or more—than you regularly do.

But don’t overlook drinking plenty of fluids in the cooler fall and winter months either. The dry air of winter can dehydrate your body as much as a hot sunny day.

Alcohol may seem just the thing to help make you sleepy can often disrupt your sleep.

But beyond a couple of drinks, the alcohol will dehydrate you and cause sleeplessness as well as its ability to mess up your normal sleep cycles.

If you are taking cold or allergy medicine, realize that it, too, may be drying you out and bringing on dehydration.  

Ok, so just what does dehydration have to do with sleep, you ask? Good question.

When you are dehydrated, your blood volume drops. Our bodies are made to function optimally with a specific amount of blood volume, and slight variations in the volume can have a big effect.

If that optimal amount of blood volume drops, then the heart must pump harder to distribute a the blood, oxygen and nutrients throughout the body. For example, if you combine a hot day, not enough to drink, and too many diuretic substances (caffeine, alcohol, antihistamines, etc), you have, in effect, reduced your blood volume, and caused your heart to work harder.

Result–when you try to relax, your heart may be pounding as it tries harder to distribute blood through your body and this makes it harder to sleep.

Your diet can and does affect your sleep.

Eating foods that are starchy or sugary right before bed elevates your blood sugar too much, then there is a resulting crash in the middle of the night. Not only does that cause you to store fat (you don’t burn those calories off while asleep) but the buzz you may get from the sugar high may also keep you awake instead of sending you off to dreamland, and you awake groggy, tired and irritable in the morning.

Often a heavy meal eaten shortly before bed will also cause problems as lying down makes digestion difficult and slower, and the increase in gastric fluids may cause heartburn as well. Do you best to eat at least 2 hours prior to bedtime.

Other foods can actually help you sleep better. And deeper sleep will, of course, translate into feeling more rested and having more energy.

One of the most noticeable substances in food that aids sleep is tryptophan. Serotonin, an important brain chemical that helps with moods, can only be made from the amino acid tryptophan. Since tryptophan is the only thing that can make serotonin, low tryptophan levels equals increased rates of depression and sleep disturbances.

Dairy products actually contain tryptophan, along with naturally raised beef, (best sources are grass fed dairy and beef products), and turkey contains the most tryptophan (free-range turkey has the most).

Tryptophan is a component in protein. The high quality animal protein is the best source of tryptophan. So meat eaters tend to get more tryptophan than vegetarians who get their protein from beans, grains, nuts, and soy, which are poor sources of tryptophan.

But, unfortunately, conventionally raised animals are fed tryptophan-poor grains as feed. Grass is contains more tryptophan than grains. So grass fed cattle contain higher amounts of tryptophan than conventional grain-fed cows. The majority of poultry, meat and fish consumed in America is grain-fed, so unless you are eating grassfed meat, you probably aren’t a decent level of tryptophan. And similar for chicken and turkey. Free range and pasteured chickens and turkeys have much more tryptophan that the grain fed birds.

Did you know the right kinds and ratios of fats in your diet can have a significant effect on sleep?

How so?

New research shows the positive effects omega 3 fats have on sleep apnea. Sleep apnea is a condition where a sleeper has short periods of not breathing. Major symptoms include loud snoring and daytime sleepiness. People with sleep apnea often wake several times during the night, so instead of sleeping soundly and waking refreshed, they wake up groggy and tired.

Among the 320 adults in the most recent study, it was found that those with most severe sleep apnea also had a diet higher in omega 6 fats.

A similar study found that people with sleep apnea had the lowest amounts of omega 3’s in their blood.

Eating more omega 3 fats, such as those found in grassfed meats and wild-caught fish or supplementing with fish oil capsules, the study concluded, will help contribute to a better night’s sleep and improve sleep apnea episodes.

Choline is another important nutrient in food that plays a role in sleep. It’s the primary building block for acetylcholine … the neurotransmitter that affects thought, memory, sleep … even muscle control and balance. Lots of acetylcholine helps make your mind sharp, your memory clear, and gives you energy.

As you age, though choline drops, and one of the most noticeable symptoms of low choline is problems with falling asleep and staying asleep. Other symptoms include lack of energy, brain fog and confusion, irritability, and memory loss. Women need at least 425 mg a day, and men need 550 mg.

Choline is found in these food sources:

·   Whole eggs–Go for free-range WHOLE eggs without antibiotics or hormones. Be sure to use the yolk, they contain a lot of choline.

·   Chicken and turkey livers–Be sure to get organic, free-range chicken and turkey livers. These are also very rich in vitamin A, CoQ10 and iron.

·   Pork and beef—The best choice here is organic, grass-fed meats for the proper balance of fats, zero hormones and antibiotics.

Beyond food issues, it is important to make sure you (and your partner, if you sleep with someone else) are getting adequate magnesium.

Magnesium is an important relaxing nutrient. Twitching, muscle cramps, tossing and turning, jumpiness and restless leg syndrome are all symptoms of inadequate and magnesium. Taking this supplement right before bed helps maintain the levels that are effective for restful sleep.

And if you are a middle-aged female, it is quite possible that your sleep issues may be due (at least partially) to hormone imbalances. The body’s natural progesterone and estrogen levels drop and fluctuating levels of estrogen can cause hot flashes at night, as well as restlessness.

Progesterone is a natural relaxing hormone, so when these levels drop, sleep quality goes as well.

And for men, as testosterone levels fall with middle age and beyond, sound, deep sleep begins to decrease as well. If you are middle aged, have your hormone levels checked. It may be time for a supplement.

For both men and women, thyroid problems can cause jitteriness and nervousness or, excessive fatigue and sleepiness during the day. Have your thyroid levels (T3 and T4) checked and take the thyroid medication that best suits your needs.

If taking simple measures like reducing your caffeine intake, changing your diet, and checking hormones don’t seem very effective, try a natural sleep aid like Melatonin. Melatonin is a natural substance the body makes in the dark (sleeping in as dark a room as possible helps production of this important hormone) and as you age you make less.

Melatonin is also a powerful antioxidant and helps regulate several body functions. Dosages vary. Try the smallest amount first and work up to a stronger dosage.

Here’s to a restful night’s sleep!

Till next time, stay healthy, lean and rested!

 

 

Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled "The Fat Burning Kitchen, Your 24 Hour Diet Transformation" that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

               Her mission is to help others prevent disease and live their best life ever.    

       Nutrition made Easy. Simple.Smart.Nutrition.

 

References:

Vaughn Gray, 10/08, Nutrition, Energy and Mood, Viewed 08/18/09. ReEvolution 2008. http://www.reevolution.com/html/nutrition_energy_mood.htm

Martha Kerr, 10/08, Omega-3 Fatty Acids Inversely Related to Sleep Apnea Severity, Viewed  08/17/09, Medscape 1994-2009. http://www.medscape.com/viewarticle/582688

 

 

Enhance Your Athletic Performance


It’s hard to read sports news anymore without hearing about someone getting caught for illegal use of performance enhancing drugs.

Even though most of us are not competing with such high stakes, virtually everyone is looking to enhance their athletic performance and there are ways to do that without cheating and resorting to illicit medications.

If you continually fuel your body with the best nutrition, you will definitely see noticeable improvements in speed, endurance, and recovery, as you train. On the other hand, fueling with junk will promote injuries, strains, sprains, early fatigue, bonking and burnout.

It really can make a huge difference.

Young or old, all athletes need the lots of nutrition to push their bodies to the limit, and an athlete needs more nutrition-packed foods than the average person.

While there are literally thousands of supplements marketed towards athletes and improved performance, I wanted to over the purely natural ones you can get just from a healthy diet alone.

We all know you need a good mix of carbs, proteins, and healthy fats in the right proportions, but the actual food source of each of these is extremely important as well.

All protein is not alike, nor are all carbs, or all fats.

Carbs and fat store energy for muscles. These two nutrients are converted to energy in the form of adenosine triphosphate, or ATP, which fuels muscles. These two macronutrients are converted to usable energy differently.

Carbohydrate is converted into blood glucose and is the first fuel burned during high intensity activities. The best carbohydrates are actually organic fruits and vegetables, which supply longer lasting energy than grain or sugar based energy sources–without causing the blood sugar spikes and resulting nosedive.

Grain and sugary forms of fuel are quickly converted into glucose in the body and after blood sugar spikes, insulin is released and the result is even lower blood sugar. In an athletic competition, this can become a bonk, as your body burns through the glucose and then searches for another fuel source. Bicycling magazine has a great article on this subject here. It seems that low glycemic foods eaten prior to a race result in far greater returns that high glycemic foods like sugar and grains. So an apple is far better than a cookie or a bagel.

Fat is actually a better source of slower burning energy for the athlete.

Healthy fats supply almost 20 times the ATP in the muscles as carbohydrates, and blood sugar levels remain stable, so no bonk. Good sources of healthy fats are the anti-inflammatory omega 3 fats, virgin coconut oil (a medium chain triglyceride, which is immediately used for energy), virgin olive oil (high in antioxidants and anti-inflammatory ingredients) grass fed butter (packed with vitamin A, D, and K2–a difficult to find but essential vitamin) and nuts (rich in antioxidants, vitamins, minerals, and omega 3 fats).

Switching from a sugar burning diet, to a fat burning diet for energy and athletic performance may require a breaking-in period, as your body will search for the most easily accessible form of energy.

If it is used to getting glucose in the form of sweet and starchy snacks, then you will need to slowly wean yourself off of these, instead of just going cold turkey and expecting great results.

Muscles must have good quality protein to function well, repair, recover and regain their strength–especially after a hard workout.

Protein provides the building blocks for your muscles, and after a hard workout muscles  are depleted, often with microtears, and need protein in order to rebuild. It’s best to eat protein within a half hour after working out, and some studies have shown that protein during and after a workout is best for maximum muscle recovery.

Many athletes are turning to grass fed beef as one of their primary protein sources, which has a much higher ratio of the energy boosting omega 3 fats to omega 6 fats; is full of muscle-building and fat-burning Conjugated Linoleic Acid, is more easily digestible, and avoids the antibiotics and hormones of regular conventionally raised meat.

Recently, CNBC ran a story on grass fed meat and athletes. Dr. Keith Pyne, a peak performance specialist who works with elite athletes, is a fan of grass-fed beef:

“Especially in the last five years, athletes have begun to understand that their diet and what they put in their bodies can have a [huge] effect on their performance,” said Pyne of SportsLab NYC. “Understanding the [omega 3:6] fat ratios in what they are eating and lowering their glycemic index is now on their mind.”

The Essential Fatty Acids of omega 3 and 6 also play an important role in the functioning of the human body.

While vegetable based omega-6 fats promote inflammation, the omega 3 fatty acids work to reduce inflammation, strengthen the immune system, and aid in muscle recovery and energy.

Since the days of the cavemen, we have evolved on a diet with a ratio of omega 6 to omega 3 of about 1:1. Huge changes in dietary habits over the last few centuries has changed this ratio to something closer to 20:1 which causes trouble in many ways, especially for an athlete.

Meat raised by conventional means on grain products contains large amounts of omega 6 fats, as opposed to grass fed and free range animals with healthier omega 3 fats. Research has shown that the correct balance of Essential Fatty Acids not only improves stamina and endurance; inflammation and muscle soreness after exercise, but also uses the amino acids from protein better to build and maintain muscle mass.

Athlete or not, everyone can benefit from the right balance of EFA’s , which in today’s world means more omega 3’s and less omega 6’s.

Whey is also a popular protein for sports drinks, energy bars and as an additive for smoothies and shakes. Cold processed whey protein powder is an excellent source of protein, even surpassing whole eggs, soy, meat, and other dairy sources with its excellent bioavailability and its ability to deposit nitrogen in the muscles.

Whey from a grass fed source is the absolute highest quality form of whey you can get, full of large amounts of Conjugated Linoleic Acid and omega 3 fatty acids, and none of the residual pesticides and hormones.

Whey is the only protein source that contains immunoglobulins, which are essential in maintaining immune system function. Whey protein builds up cellular glutathione levels. Glutathione has been called the ‘master antioxidant’, and regulates the actions of other antioxidants such as vitamin C, and vitamin E within the body.

No other antioxidant is as important to overall health as glutathione.

Be sure the whey source you use is cold processed as heat processing denatures the fragile protein molecules in the whey and renders them virtually useless. Unfortunately, most protein powders and protein additives use heat processing.

Conjugated Linoleic Acid (CLA) is another important fatty acid that enhances athletic performance. Conjugated linoleic acid (CLA) works not only as a powerful anti-oxidant, but also fights cancer and strengthens the immune system.

While CLA is known as a fat burner, the other key benefit of this important fat is that it triggers an increase in muscle mass and strength. CLA comes from diet, mostly from beef and dairy fats such as grass-fed beef, butter, cheese, and raw whole milk.

Cows raised on grass have about 5 times as much CLA as conventional meat and dairy cows.

While some health food stores will sell CLA supplements, most nutrition scientists agree that naturally occurring CLA from food is utilized better in the body.

Another supplement, creatine, is extremely popular with athletes and body builders. It is found naturally in the skeletal muscle, and is essential for the production of adenosine triphosphate (ATP), the cellular fuel that is burned by muscles.

Creatine is actually a natural ingredient of red meat.

Creatine is manufactured in the body from the amino acids glycine, arginine, and methionine.

The primary energy-producing molecule for bursts of vigorous muscle contraction is adenosine triphosphate (ATP). ATP, or adenosine triphosphate, lasts in the muscles for about 10 or so seconds, after which time your body must produce more to keep your muslces going. Your ability to supply more ATP to the muscles and make more ATP depends on creatine.

Large reserves of creatine help with endurance, buffer lactic acid, and aid in muscle fatigue. Creatine enhances the ability of the muscle to maintain high power output during brief periods of intense exercise, as in a sprint or interval training. Creatine also revives tired muscles, allowing them to work harder for longer time periods. So for short hard efforts, creatine is a valuable nutrient to add to the athlete’s diet. Creatine supplements are available, but can cause a few negative side effects, including severe stomach cramps and digestive issues.

Vegetables and fruit serve a dual purpose in an athlete’s diet, and as a healthy slow-burning complex carbohydrate, they are excellent. Yes, vegetables are carbs.

Veggies and fruit also contain loads of powerful phytochemicals and antioxidants, which serve to power your performance with tons of energy, supply crucial vitamins and minerals, but also help to minimize inflammation, reduce injury, protect the immune system, and guard cellular health.

Recent studies have shown another valuable nutrient in many vegetables, most notably the oft-misunderstood beet. It has been found that certain vegetables including beets contain nitrate, which is converted in the body to nitric oxide.

Dietary nitrate reduces oxygen needs during exercise and so, boosts athletic performance.

Drinking 500 ml of beet juice 2.5 hours before a cycling time trial improved 4 km TT time by 2.8% and 10-mile TT time by 2.7% compared to the placebo group. Not impressed?

How about this: the 4K time trial with beet juice, was 6.26 minutes vs. 6.45 minutes without, and the 16K was 26.9 min. with the beet juice, vs. 27.7 minutes. That’s almost a minute!  A minute is a lot in a TT.

Look at it this way: we cyclists pay a couple thousand dollars for lightweight aero wheels. As shown on the Zipp wheels data, for a 1080 front and a sub9 disc wheel (total cost about $3200) you can expect to save 108 seconds, over a 40K race. That’s equivalent to 43 seconds over a 16K race, while the beet juice saved people 48 seconds over a 16K race. $3200 for wheels, or down some beet juice at 6-8$ a bottle.

Hmm…I’m trying beet juice.

The effects of nitric oxide have been known for years.

Some of these effects scientists are not quite clear on, such as increasing mitochondrial action in the cells. We do know, however, that nitric oxide causes vasodilation , or dilating blood vessels. Researchers think that this is how it helps get oxygen to the working muscles more efficiently.

Another nutrient that vasodilates is magnesium.

Magnesium as you may or may not know is responsible for over 300 cellular functions and is extremely important to the athlete. Athletes lose more Mg than sedentary folks from working out hard and from sweating. Magnesium helps muscular strength and energy, as well as helping the heart pump slower and more smoothly; it relaxes the airways and dilates the blood vessels; all of which help to aid in athletic performance.

Cherry juice is another one of those magic elixirs for athletes. Tart cherry juice can actually help prevent inflammation, muscle soreness, and promote deep, restful sleep. Read the whole article on cherry's benefits.

There are a zillion other nutrients that aid in athletic performance and recovery, but these are some of the most significant.

Bottom line is this: avoid the processed, sugary junk which clogs up the system and slows you down, eat tons of healthy veggies and fruits, eat good amounts of high quality protein and healthy fats and you will find that your workouts will pay off in a big way!

Till next time, stay healthy, lean and energetic!

P.S. Look for my new Superfoods recipe book coming soon!!

 

Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist.

In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled "The Fat Burning Kitchen, Your 24 Hour Diet Transformation" that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.
 
Her mission is to help others prevent disease and live their best life ever.
Nutrition made Easy. Simple.Smart.Nutrition.

 

 

 

 

 

 

Sources:
Dr. Al Sears MD, Health Confidential Newsletter, Jan 22, 2009, Iss. 35
Hajoway, Mike, “What CLA can do for you”, Bodybuilding.com, 2011.

Fritsche S, Rumsey TS, Yurawecz MP, Ku Y, Fritsche J. Influence of growth promoting implants on fatty acid composition including conjugated linoleic acid isomers in beef fat. Eur. Food Res. Technol. 212:621-629 (2001).

Lowery LM, Appicelli PA, Lemon PWR. Conjugated linoleic acid enhances muscle size and strength gains in novice bodybuilders. Med Sci Sports Exerc 1998;30:S182 [abstract].

Thom E, Wadstein J, Gudmundsen O. Conjugated linoleic acid reduces body fat in healthy exercising humans. J Int Med Res 2001;29:392-6.

 

This Missing Nutrient May be the Reason for Your Health Problems

 

Do you have any of the following health issues?

ADD/ADHD
Anxiety and panic attacks
Asthma
Blood clots
Constipation
Cystitis
Depression
Diabetes, High Blood Sugar or Metabolic Syndrome
Facial ticks
Fatigue
Heart Palpitations, or Arrythmias
Hypertension
Hypoglycemia
Insomnia or Restless Sleeping
Gallstones or Kidney Stones
Kidney Disease
Leg Cramps
Muscle Spasms or Twitching
Liver Disease
Migraine
Restless Legs Syndrome
Osteoporosis
Reynaud’s Syndrome
Urinary Incontinence

If any of the above apply to you, it’s very possible you have a magnesium deficiency.

Recent studies show about 80% of the population is deficient in this vital mineral.

Magnesium is one of the most important minerals in our bodies.

About 60-65% of the magnesium found in our bodies in stored in our bones, about 25% percent is in our muscles, and the rest is in our blood and cells. Magnesium can’t be made by our bodies, so we have to get it through our diet or supplements.

The problem is, most of our diets are magnesium poor. And many of the foods that contain magnesium just don’t have the amounts they used to have. So, as a result, the majority of the population is walking around magnesium-deficient, and dealing with one or more of the health issues above.

Who is at risk for a magnesium deficiency?

•    Athletes who work out regularly, especially in warm weather
•    Diets low in dark green leafy vegetables, nuts or seeds
•    Consuming sugar or sugary products
•    Anyone who drinks alcohol regularly
•    Those on a restricted calorie (less than 2000 calories) or low carb diet
•    People on particular types of medication
•    Those with digestive issues such as celiac disease, IBS or crohn’s disease

Magnesium plays a very important role in over 325 bodily functions. It is one of the primary factors in our ability to utilize protein, carbohydrates and fats. Without magnesium, energy in the form of ATP, cannot be stored or utilized properly in our muscles, and it increases our demand for oxygen, decreasing athletic performance.

There is strong evidence that magnesium requirements are much higher in athletes, and athletic performance may benefit from higher intakes.

Aside from being used up in the production of energy, magnesium assists performance by reducing accumulation of lactic acid and reducing the feelings of fatigue during strenuous exercise. Magnesium is also lost through sweat, so athletes training hard in hot and humid environments need even more.

Because magnesium is so vitally important, nearly every body system is affected by a magnesium shortfall.

Just a few of the things magnesium is responsible for:

•    Supplies strength and flexibility to your bones and prevents osteoporosis
•    Regulates and lowers blood pressure
•    Prevents or stops gallstone and kidney stone formation
•    Promotes deep, restful sleep
•    Soothes muscle cramps and spasms
•    Lowers cholesterol levels and triglycerides
•    Helps diabetics maintain proper blood sugar levels
•    Can prevent arthrosclerosis and stroke
•    Stops migraine headaches
•    Relieves chronic pain
•    Effectively reduces or stops asthma attacks
•    Helps the body metabolize nutrients
•    Has a mild laxative effect
•    Prevents heart attacks and maintains a regular heartbeat
•    Improves mood and has a calming effect
•    Improves muscle strength and endurance
•    Ends urinary urge incontinence

So you see, this often overlooked mineral is pretty important for good health and optimal functioning of the body and mind.

One of the problems with magnesium is that there isn’t really an easy way to measure how much or how little you have in your body. So, you can be moderately low for a long time and not even know, until the symptoms become more severe.

Researchers found low levels of magnesium cause cells to age more quickly, and this may be one of the causes of long-term chronic disease.

Another interesting thing—an overabundance of calcium causes an imbalance between the delicate ratio of calcium and magnesium in the body.

Magnesium and calcium work together synergistically and having both in the right amounts is vital. The problem is, the focus has been on getting loads of calcium in the diet, and everywhere you look there are calcium supplements and calcium-fortified foods.

But, even with many people consuming plenty of calcium, bone diseases like osteoporosis are still epidemic, affecting 55% of people over the age of 50! And if you are a big consumer of calcium or  dairy products, you are most likely magnesium deficient.

As a result, many people have calcium to magnesium ratio that is way out of balance.

Calcium in our bodies is an ‘exciter’. It causes muscle–both smooth and skeletal–to contract. Magnesium is a relaxor. It counteracts and balances calcium’s effect.

Excess calcium without the other minerals and nutrients it needs, gets stored in places you don’t want it. Excess calcium gets stuck in your joints, where it can cause arthritis or gout, it gets stuck in your kidneys or gall bladder where it can form painful stones, and it gets stuck in your arteries, where it causes the calcified plaque that contributes to heart disease.

The message here is this: you need about twice as much magnesium in your diet as calcium.

How to get more magnesium?

Foods high in magnesium include dark green leafy vegetables like spinach, kale, mustard greens, collard greens or swiss chard. Some other good sources are broccoli, summer squash, raw almonds, walnuts, and pumpkin seeds.

Conventionally grown vegetables are much lower in magnesium content than the organic versions, so for the most magnesium, buy organic and locally grown.

To be sure you getting enough magnesium, taking a supplement may be the best choice.  Magnesium supplements come in a chelated or non-chelated form. The chelated type of magnesium is absorbed better than non-chelated forms.

Chelated forms include: magnesium citrate, magnesium glycinate, magnesium aspartate, and magnesium taurate. Non-chelated forms include magnesium oxide, magnesium sulfate, and magnesium carbonate.

Magnesium is inexpensive and generally safe, but too much of a good thing is not so good. Generally most people should supplement about 200 to 600 milligrams of magnesium daily. Larger doses can cause loose stools or diarrhea.

Magnesium is best absorbed in small, frequent doses; so, it is better to take 100mgs three times a day than 300mgs or more all at once.

Magnesium is absolutely essential to your good health, athletic performance and optimal  and function of your body. There is virtually no one that cannot benefit greatly from increasing daily magnesium intake.

Till next time,

Stay healthy, energetic and lean!



P.S. Find healthy sources of magnesium and delicious recipes chock full of the vitamins and minerals you need in my Superfoods recipe book!!

Catherine (Cat) Ebeling RN BSN,is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

                     Her mission is to help others prevent disease and live their best life ever.
           Nutrition made Easy. Simple.Smart.Nutrition.