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Princess Magnesium

The bad news: Magnesium needs everything (biologically speaking) to be just right for optimum absorption to take place…and it seldom is. That’s why it’s sometimes called the “princess” mineral.

More bad news: While calcium and magnesium are both important to bone health, they compete for absorption if they’re taken together and the ratio isn’t exactly right…and it usually isn’t. Calcium is the winner in that contest.

Even more bad news: Most Canadians do not meet their Magnesium needs through diet alone. You can’t order many magnesium-rich foods at a take-out window (like beans, legumes, leafy greens and fish). Other magnesium-rich foods like pumpkin seeds, brazil nuts, almonds and cashews are avoided because of fat conent. It’s important to note that most nuts and seed are quite nutritious and full of healthy fats, so don’t be afraid of them, just be aware that they do carry more than a few calories with them and some folks need to pay careful attention to that.

Let’s have some good news: Magnesium is fairly easy to come by at your friendly neighborhood Pharmasave. While most Canadians don’t get enough through diet, supplementing with Magnesium tablets or liquids is an easy way to get what you need. Start with a lower dose, say 50-100mg per day and increase slowly. Some who’ve taken 250mg tablets right off the bat end up with gastrointestinal issues, like diarrhea. Play it smart. Don’t take it at the same time as calcium either, unless you’ve got a supplement with the right calcium:magnesium ratio (1.2:1 according to some research)

More good news: Magnesium can have a positive effect on blood pressure. Taking a magnesium supplement can lower systolic blood pressure by three or four points and diastolic blood pressure by two or three points. For a hypertensive (high blood pressure) person, magnesium can help but won’t take the place of medication when it comes to lowering blood pressure.

Even more good news: In addition to lowering blood pressure, magnesium also positively influences heart and bone health. Every time your heart beats your body is utilizing magnesium, so it seems like it might be an important mineral to consider. Magnesium is also an important factor in bone density, particularly after childhood and adolescence. During youth, while we’re developing bone, calcium is the flavour of the day, but for most grownups trying to preserve that bone,  magnesium is king.

For more information about Magnesium and how you can benefit from this magnificent mineral, talk to the Live Well team of pharmacists and nutritional advisors at Pharmasave today!

Dan Cassidy, Registered Nutritional Product Advisor