Magnesium plays an important role in prevention and treatment of many diseases. Low levels of magnesium have been associated with a number of chronic and inflammatory diseases, such as Alzheimer’s disease, asthma, attention deficit hyperactivity disorder (ADHD), insulin resistance, type-2 diabetes mellitus, hypertension, cardiovascular disease (e.g., stroke), migraine headaches, and osteoporosis.
Since the second half of the last century, the increase in food demand has led to an exponential increase in the exploitation of fertile soil: the so-called Green Revolution. This together with the use of NPK fertilisers has resulted in a widespread decline of Mg in soils and consequently in cereals, fruits, and vegetables. The consumption of cereals and vegetables increasingly poor in Mg has contributed to a growing deficiency of this nutrient in the world population.
To prevent subclinical magnesium deficiency, increasing consumption of unrefined or unprocessed foods and whole grains is undoubtedly an essential first step. Rich Mg food sources are whole grains and grain products, green vegetables (e.g. spinach and broccoli), nuts and seeds. Legumes (soybeans and black beans), fruit (e.g. banana), berries, meat and fish have an intermediate Mg content. Lastly, dairy products have a low Mg content. We also recommend taking a daily Mg supplementation together with Calcium in roughly a 1:2 ratio to counter the demineralisation of modern foods.