Is Magnesium The Miracle Mineral?

I think we can all agree that diet is at the top of the treatment list when it comes to curbing symptoms of Fibromyalgia and Chronic Fatigue Syndrome (FM/CFS). Over and over again the one ingredient that seems to be popping up in diet conversation and recipe ingredients is the need for a high content of Magnesium(Mg). Research suggests that people who suffer from FM/CFS all show low levels of Mg, which play a crucial role in our muscular function and their ability to function and relax as well as energy production. In a six month 1995 study, patients with FM were given a daily dose of 200 mg of malic acid and 50 mg of magnesium; the results showed significant reduction in pain and tenderness.

Insufficient magnesium affects the nervous system by causing nerves to fire too easily. It causes noises to sound excessively loud, lights seem too bright, emotional reactions are exaggerated, all of which cause the brain to become over-stimulated, oftentimes resulting in insomnia; all of which are characterized in someone with FM/CFS.

Before you go running out and swiping all the supplements you can find off the shelves there are a few things you need to take into consideration. Diet and digestion play a major role in the absorption of magnesium and oftentimes, people with FM have other conditions such as Irritable Bowel Syndrome or IBS, which limit nutrient absorption. As well as taking your other conditions into consideration and any changes you may be considering as part of your treatment plan, consult your Dr.. It is important that they know what you are taking and can also inform you if this new addition will effect any of the other medications you are already on.

Not all forms of magnesium are the same, some of which can cause harsher conditioning than others. The most common supplements are magnesium oxide and magnesium citrate. Both of these are difficult to assimilate and have a strong laxative effect; not the sort of side effect you would want if you also deal with IBS.

Some people have found that liquid forms of Mg help when pills do not. There are various forms but liquid magnesium chloride seems to be the most effective absorption rate, but it must be stored in the refrigerator.  There are also time release capsules that are absorbed over an 8-10 hour period of time and it is recommended to take calcium with this pill form because the two minerals work together and the calcium can help offset the laxative effect of the magnesium.

Again, please discuss any changes you plan to make in your diet with your physician and in the meantime if you want to munch your way to more magnesium, natural sources can be found in almonds, cashews, Brazil nuts, baked beans, molasses and dark green leafy vegetables. Also be sure to check out the Health & Nutrition page on this blog for new recipes that include the integration of magnesium into your diet.

If you have questions, are looking for additional support or have topic suggestions feel free to send them to my email.