Iron, Calcium and Magnesium

While we take iron only when prescribed by our doctor, we usually load ourselves with Calcium as and when we think we should take it.

What about Magnesium?

We are never told about the importance of this mineral. We never take it.
…
Iron builds hemoglobin in our blood and calcium our bones and teeth. We have never heard of magnesium having any use in our bodies.

New information:

Today, we know that Magnesium is the silicon chip of our body. It helps our cells to talk to each other. Yes, it plays an important role in signal transmission between cells. For example, when the signal from blood regarding its glucose level does not reach your pancreas, your pancreas fails to release insulin. This results in Diabetes.

Mechanism of Action:

Our cells are electrically charged. The resting membrane potential is typically around -70 millivolts (mV) (interior is negative to exterior) This voltage difference is maintained by strict control of the distribution of positive and negative ions on either side of the cell membrane. Magnesium is a 2+ charge ion. A deficit in mg2+ level decreases the voltage difference between the exterior and interior of cells making cells easily excitable.

Hyperexcitability creates problem

When cells in our Brain are hyper-excitable, we can get seizures, headaches, vertigo, tremor, irritability, depression, and even frank psychosis.

When it occurs in the Heart, our heart beats irregularly and shows changes in our ECG. we feel palpitation in our chest or may skip a beat.

increased re-actability of cells of our Lungs can cause spasms of air tubings which is known as asthma and in the Brain it can cause migraine and anxiety.

No wonder Magnesium is a wonder molecule in alternative medicines.

When to take ?

Iron, Calcium, and Magnesium should not be taken together. Calcium can block the absorption of Iron in our belly.
Calcium is also not to be taken with other vitamins and minerals. A gap of at least 2 hours should be kept between calcium and other drugs.

Iron is best absorbed on an empty stomach in the presence of vitamin C and acid. But many people can’t tolerate it on an empty stomach. You can take it after food to reduce stomach upset.

Magnesium is best taken in the night before bedtime. It can induce smooth sleep.
Daily Value of Magnesium is 420 milligrams. Many people don’t reach the Daily Value (DV) of magnesium. magnesium is available as chloride, sulfate, etc. Out of all these forms, the bioavailability of Magnesium Glycinate is the best.

Yet, you can easily meet your daily needs by eating foods high in magnesium. Here’s a list.

Dietary source of Magnesium:

• Dark chocolate, Avocados,
• Nuts ( almonds, cashews),
• Legumes (lentils, beans, chickpeas, peas, and soybeans)., Tofu,
• Seeds (flax, pumpkin, and chia seeds), Whole grains, Fatty fish,
• Bananas ( rich in potassium and magnesium),
• Leafy greens (1 cup =180-g) serving of cooked spinach has 158 mg of magnesium or 37% of the Daily Requirement.)
• Magnesium Glycinate is a good supplement.