Magnesium is critical for heart and bone health

Magnesium (for breast cancer survivors)

Magnesium, one of our essential macrominerals, is critical for heart and bone
health. Approximately 65 percent of the magnesium in our bodies is stored in our
bones and teeth, while the other 35 percent is located in bodily fluids, inside cells,
and in muscle tissue.

Used by the ancient Romans as a laxative (and still used that way today),
magnesium, in recent years, has been shown to be an effective and valuable adjunct
to treatment for a variety of health issues, and to help reduce cancer risk as well. As
far back as 1970 (Aleksandrowicz et al.), it was known that hypomagnesia, too little
magnesium in the body, seemed to be an important risk factor for cancer.

Equally important was a then-new study demonstrating that adding magnesium
into the diet of rats actually helped a specific type of benign tumor, known as
“desmoid,” to disappear completely (Hunt and Belanger 1972). In 1986, a landmark
study published in Anticancer Research (Durlach et al.) boldly proclaimed,
“Magnesium deficiency seems to be carcinogenic.” While the mechanism is not
entirely clear, we do know that magnesium is responsible for participating in over
three hundred enzymatic reactions in the body: like selenium it is involved in
producing glutathione, our internal antioxidant; it is also essential in the
manufacture of ATP, the molecule that provides energy for nearly all metabolic
processes. In other words, magnesium facilitates a lot of healthy actions and
reactions!

Sources of Magnesium

The current recommended daily value for adult females is 320 milligrams per
day, which is not hard to get when nutritionally available sources are so rich in
magnesium content. Dark-green, leafy vegetables, such as Swiss chard and spinach
(each providing around 150 milligrams per 1 cup serving), are an excellent source
of magnesium, as are pumpkin seeds, blackstrap molasses, whole grains, nuts, and
bananas. But stress and numerous medications, such as birth control pills, deplete
magnesium stores, so supplementation may be advisable. If you choose this route,
make sure to use a highly absorbable form of magnesium, such as magnesium
glycinate, taurate, or citrate. Magnesium is nontoxic even in large amounts, so it’s
virtually impossible to take too much. But should you find that the amount you are
taking has a laxative effect, cut back until that issue is resolved. About 300 to 400
milligrams a day works well for most people. Some companies now offer
magnesium as a transdermal gel or spray oil, bypassing the potential problems
inherent with oral supplementation. We have had good luck with these formulations
and have seen them work well in our practices. Another option is the traditional
Epsom salts (magnesium sulfate) bath, which allows magnesium to be absorbed
through the skin while you take a leisurely soak in the tub.