Thu, Aug-21-03, 14:44
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Senior Member
Posts: 11,512
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Plan: IF +LC
Stats: 287/165/165
BF:
Progress: 100%
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Magnesium - why you should be taking it
I was doing a little supplement surfing today and I found something that should be shared. If you've read Protein Power Lifeplan then you know all about magnesium and why it's so vital to your health, if you havent (or if like me, you've forgot some of it!) then the article linked to below is a must, IMHO.
Here is an excerpt:
The processing of food results in large losses of vital nutrients. For example, white bread contains about 40% less magnesium than whole wheat bread. In addition, since World War II, the amount of magnesium in our food has steadily declined due to farming methods and the use of fertilizers that only replenish nitrogen, phosphorus, and potassium (9-BK). Thus, there is reason to doubt whether even the best diet can provide an optimum amount of magnesium.
"In developed countries, the Mg [magnesium] intake [from food] is often marginal and the Mg intake coming from drinking water represents the critical factor through which the Mg intake is deficient or satisfactory . . . all [Mg studies have] shown a reverse correlation between cardiovascular mortality [death] and the Mg level"
Isn't that amazing? Unless you take supplements or eat an extraordinarily good diet, you are participating in the magnesium lottery -- gambling your life on the quality of the WATER in your town. Yikes! When you hear some "expert" parroting the old line about how we *can* get all the nutrients that we need from food, what they are really saying -- to the vast majority of people -- is that instead of taking supplements (the dangerous practice of "self-medication" ), we should just hope and/or pray that there is enough magnesium in the water. If you listen to these clowns, you are playing the magnesium lottery. And if you get a losing ticket in THIS lottery, you die.
"It is now becoming clear that a lower than normal dietary intake of Mg [magnesium] can be a strong risk factor for hypertension, cardiac arrhythmias, ischemic heart disease, atherogenesis and sudden cardiac death. Deficits in serum Mg appear often to be associated with arrhythmias, coronary vasospasm and high blood pressure" (15).
Lets put this in perspective. Scientists have found that "In developed countries, the Mg [magnesium] intake is often marginal" (1). Thus, people who follow restricted diets are VERY likely to have a magnesium deficiency -- even if they luck out and get a decent amount of magnesium from their water. Winning the magnesium lottery is definitely not enough -- especially if you diet, exercise, or take the ECA stack.
Obviously, if you follow a restricted diet, it would be nuts not to take magnesium supplements. However, you should also take potassium supplements because they work together to protect your health (16, 17). Less well known is the fact that exercise lowers magnesium levels (10, 25, 27). One study found that strenuous exercise lowers magnesium levels for 3 months (27), and a rat study found that even a minor magnesium deficiency caused a large reduction in exercise capacity (26).
Dr. Michael Colgan works with a lot of athletes and he has found that athletes are likely to test normal even though they are really magnesium deficient:
"Magnesium status is difficult to measure in athletes in training. Red blood cells contain three times the magnesium of blood serum, and hemolysis (destruction of red cells) in athletes caused by exercise, falsely elevates serum magnesium levels" (9-BK).
A medical article titled "Refractory potassium repletion. A consequence of magnesium deficiency" explains how diuretics flush a lot more than potassium out of your system -- and if (when) you get low in magnesium, you will be unable to retain potassium:
"Patients with hypertension and with congestive heart failure appear to be at special risk for magnesium depletion because diuretics are commonly prescribed in treatment . . . Experimental and clinical observations support the view that uncorrected magnesium deficiency impairs repletion of cellular potassium . . . consideration should be given to treating hypokalemic [low potassium] patients with both magnesium as well as potassium to avoid the problem of refractory potassium repletion due to coexisting magnesium deficiency" (19).
There is more and you can read it here:
The Magnesium Lottery
Cheers,
-Nat
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