https://www.mcgill.ca/oss/article/c...cessary-nutrient-it-does-not-perform-miracles Our body cannot function without magnesium, but that does not mean we require supplements of the mineral. The year was 1618, the place, Epsom, England. The farmer had just dug a well for his cows but the animals refused to drink the water. On tasting the water, he quickly discovered why. It was bitter! The water was undrinkable, but it would do for washing, he figured. That’s when he discovered that rubbing his body with the bitter water had a therapeutic effect. A skin rash disappeared, and his aching muscles stopped aching. When the water evaporated, it left behind some white crystals. The farmer had discovered “Epsom salt!” To this day, magnesium sulfate is marketed as “bath salt” to be added to water to a bath to relieve stress and soothe aching muscles. For people who prefer a balm, there is magnesium chloride incorporated into a base of oils and waxes. Magnesium compounds fulfil another role. When ingested, they are effective laxatives. “Milk of Magnesia” which is a solution of magnesium hydroxide is an effective therapy for constipation. Magnesium is present in the form of minerals such as dolomite (calcium magnesium carbonate) and periclase (magnesium oxide) and magnesium ions are also present in seawater and in chlorophyll, the green pigment in plants that makes photosynthesis, the chemical reaction upon which all life depends. Magnesium sulfate can be added to soil that has been depleted of magnesium to increase crop yield. Elemental magnesium was first isolated by Humphry Davy in 1865 through the electrolysis of a solution of magnesium oxide. It is a bright silvery substance that reacts with water to form magnesium hydroxide and hydrogen gas. Magnesium metal burns readily, and magnesium powder was commonly ignited during the early days of photography to illuminate a scene. Later, this was succeeded by the flashbulb containing strips of magnesium. Tiny fragments scraped from a bar of magnesium can be lit to readily start a campfire. Magnesium is very light for a metal and becomes strong enough when alloyed with other metals to be used for “mag wheels” on cars as well as for airplane parts. The adult human body also contains a small amount of magnesium, about 25 grams, mostly in the bones and tissues with about 1% circulating in the blood. The amount may be small, but the importance of magnesium is huge. Enzymes are biological catalysts that are required by the chemical reactions that are going on in the body all the time that together constitute life. In about 300 of these reactions the enzymes require magnesium as a co-factor in order to function. Adenosine triphosphate (ATP) the molecule the body uses to produce energy also needs magnesium to do its job. Muscles cannot contract, the heart cannot beat, and cells cannot produce DNA without magnesium. All the magnesium the body needs has to be acquired from the diet and the ideal daily intake for adults has been determined to be in the 300-400 milligram range. To get an idea of amounts, three ounces of meat has about 30 mgs, a banana 40, a baked potato 40, a serving of oatmeal 50, two tablespoons of peanut butter 50, a serving of spinach 100, a handful of nuts 100 and an ounce of pumpkin seeds 150. Many people do not consume the “ideal” amount but that doesn’t mean they are deficient because the kidneys are very adept at regulating excretion. If there is less coming in, less is excreted to maintain homeostasis so that most people do not need a dietary supplement. There are some situations in which actual deficiency can occur. Alcoholics, people suffering from inflammatory bowel disease (IBD) and type 2 diabetics can benefit from supplements which are readily available. Magnesium citrate, magnesium glycinate and magnesium chloride are all readily absorbed. There is some, albeit weak evidence for magnesium to treat migraine, perhaps even in a topical form. Anecdotal evidence also exists for magnesium helping with sleep although clinical trials have only shown an uncertain association with sleep disorders. Unfortunately, evidence is not a requirement for “wellness” promoters, bloggers and supplement manufacturers. The internet is rife with websites and videos that call magnesium the “magic mineral” and identify tiredness, constipation, muscle and stomach cramps, palpitations, tingling in the hands or feet, headaches and anxiety as symptoms of magnesium deficiency. While this is correct, these symptoms also occur with numerous other conditions that are far more likely than magnesium deficiency. Perhaps the greatest proponent of magnesium pseudoscience and magnesium supplements is a Carolyn Dean, a defrocked physician whose Canadian license was revoked for using unscientific methods such as hair analysis, iridology, colonic irrigation, coffee enemas and other unproven methodologies to treat patients. She is the author of the ridiculously titled “Magnesium Miracle,” and sells a magnesium supplement under the name ReMag that she claims to have created and that is made of “pico” sized minerals that are “small enough to enter the cell and get rid of any toxins that may be within them.” This is absurd. The supplement is a solution of magnesium chloride that she certainly did not create and “pico” which means one trillionth has no meaning in this case. Magnesium is certainly a necessary nutrient, but it does not perform miracles. A “healthy diet” that is based on fruits, vegetables and whole grains provides sufficient amounts. While magnesium supplements are harmless and are fine to try for sleep problems or migraines, claims that they can cure are the conditions listed by the likes of Carolyn Dean amount to pseudoscientific gibberish.
Use it as needed, just like with everything else. Since most Americans don't eat a healthy diet, it is same to assume they actually need some.
Isn't that an argument for eating better? If you "need" magnesium supplementation, then what you really need is a dietary overhaul.
The body needs some things very consistently, Magnesium, Potassium and you are screwed very fast without them. There are many causes of them being excessively leached on urine. Personally I would always take a mag etc. suppliment but mostly because I live in a warm climate.
Okay, but... Anyway, I suppose there is something to be said for insurance. I figure my diet along with a daily multivitamin/mineral suffices.
Solgar Liquid Calcium-Magnesium Citrate with Vitamin D3, affordable and easy to absorb. Calcium Citrate helps old people with low stomach acid to absorb calcium. High stress conditions are helped by Magnesium Citrate.
There is an argument about depleted soils. But also you can lose Mg just by sweating (electrolytes) and sometimes supplements are the fastest way to replace them. Now Mg is a particularly interesting one because there are so many types, and they have slightly different effects and different availability.
Asking Chat GPT: What is the ideal potassium consumption for a man who is 2m tall, 134kg with a high muscle mass? "For a man who is 2 meters tall, weighs 134 kg, and has high muscle mass, potassium needs may be higher than average due to increased cellular and metabolic demands. Potassium is crucial for muscle function, nerve signaling, and fluid balance, which are particularly important for someone with a high muscle mass. General Recommendations The Adequate Intake (AI) for potassium for adult men is 3,400 mg/day, as per the National Academies of Sciences. However, individuals with high muscle mass and physical activity levels often require more. Adjusted Potassium Intake for High Muscle Mass Given your height, weight, and muscle composition, a safe and effective daily potassium intake is likely in the range of 4,500–5,500 mg/day. This range accounts for: Increased Muscle Activity: More potassium is needed to support muscle contraction and relaxation. Greater Body Mass: Larger individuals naturally require more electrolytes to maintain cellular and metabolic balance. Activity Level: If you're physically active, especially in high-intensity or endurance training, potassium needs increase further due to losses through sweat. Sources of Potassium To reach 4,500–5,500 mg/day, focus on potassium-rich foods, such as: 1. Fruits: Bananas (422 mg per medium banana) Oranges (240 mg per orange) Avocado (975 mg per half) 2. Vegetables: Sweet potatoes (541 mg per 100 g) Spinach (558 mg per cooked cup) Broccoli (458 mg per cooked cup) 3. Legumes and Nuts: Lentils (731 mg per cooked cup) Black beans (611 mg per cooked cup) Almonds (200 mg per 30 g) 4. Dairy: Milk (366 mg per cup) Yogurt (380 mg per cup) 5. Seafood: Salmon (534 mg per 100 g) Tuna (350 mg per 100 g) Other Considerations Sodium Balance: Aim for a potassium-to-sodium ratio of at least 2:1, as excess sodium can offset potassium's benefits. Hydration: Drink plenty of water to support electrolyte balance and prevent dehydration. Medical History: If you have kidney issues, heart disease, or take medications (e.g., diuretics), consult a healthcare provider before increasing potassium intake significantly. Would you like a sample meal plan tailored to these needs?
Potassium is another interesting one as the daily recommendation goes. A year or so ago they revised the recommendation to 3.4 g from 4.5 g, because that was ridiculously high. But sure it also depends on weight and life style, aka how much you sweat. For comparison, you need to eat 11 bananas, or 5 avocados or almost 1 lb potatoes every day to rich the old recommendation (4700 mg). And these are the most potassium rich foods. Since nobody eats that much everyday, and we are not deficient of potassium, it was obvious the recommendation was baloney. The new one is better, but still pretty high and it should be a range, again based on life style. If one takes potassium powder, it should be diluted by food or liquid. I learnt that the hard way.