05/18/2017
Magnesium - A Magnificent Mineral
Magnesium is the 4th most abundant mineral in the human body. It is responsible for over 300 internal biochemical processes within the body. Magnesium is absolutely essential for health, and has been called ‘the link to life.’ Nearly 60% of our body’s magnesium lies within our bones. Most of the remaining percentage is directly involved in tissue and cell functions, while only a small amount is found circulating in the blood stream. Blood levels of magnesium are kept constant in the body and only become low in the most severe cases of magnesium deficiency. This is why a magnesium blood test is not usually an accurate indication of magnesium deficiency.
Magnesium is necessary for:
• the production of ATP, the energy source of all of our cells
• the production of dopamine, endorphins, and serotonin
• hormonal balance and thyroid function
• healthy bone structure
• protein and DNA manufacture within the body
• the regulation and absorption of other nutrients – chiefly calcium, potassium, and vitamin D
As critical as magnesium is for the many processes in the human body, it may be one of the most neglected of all nutrients consumed. It is estimated that as many as 75% of Americans are deficient in magnesium. Women are especially vulnerable to deficiency – particularly during pregnancy (which can cause early contractions and pre-term labor) and post partum (which can be a contributing factor in post partum depression). Also, as we age, we have a decreased capacity for magnesium absorption. Other factors that can lead to magnesium deficiency are alcohol consumption, smoking, stress (emotional, physical, or environmental), the use of diuretics, a diet high in carbohydrates and processed foods, and fluoride ingestion (i.e. fluoridated water). Diabetes and other health conditions can also contribute significantly to magnesium deficiency.
Because magnesium is such an important part of our body’s ability to function properly, a deficiency of magnesium can affect virtually every organ system in the body. Some of the symptoms of magnesium deficiency are:
• tight muscles, spasms, and tics
• muscle cramps (esp in legs and feet)
• weak muscles
• cold hands and feet
• chronic pain in hips/knees/lower back/middle back
• carpel tunnel syndrome
• extreme fatigue
• restless leg syndrome
• fibromyalgia
• arthritis
• osteoporosis
• high blood pressure
• irregular heart beat
• chest tightness, difficulty breathing
• depression
• bipolar disorder
• attention deficit disorder
• dizziness, vertigo
• confusion, memory loss, poor attention
• irritability, anxiety, restlessness
• insomnia, difficulty sleeping
• high sensitivity to noise and pain
• headaches – especially migraine
• seizures
• hormonal imbalance – menstrual cramps, PMS, peri-menopausal symtoms
• loss of bladder control
• constipation
• thyroid dysfunction
• insulin resistance (worsening diabetes)
So….What is the remedy for magnesium deficiency?
Find your favorite magnesium rich foods and include them in your daily diet (see table 1).
You may also choose to take magnesium supplements. It is important to know that not all magnesium supplements are absorbed the same, and will therefore differ in how well they are absorbed. When magnesium is not absorbed well, it literally ‘runs right through you’ causing diarrhea. If this occurs, the dose may either be too high, or you may need to switch forms. It is important to note that calcium and magnesium are dependent on each within the body, and so should (in general) be consumed in a 2:1 ratio.
The average daily requirement for magnesium varies from 300-900mg each day. This should be taken in divided doses, two to four times daily, to ensure optimal absorption. More of anything doesn’t mean better, and you will need to find the dose that is right for you. A good starting dose is 250mg twice daily (with breakfast and supper). If diarrhea occurs, then cut back. Individuals with very low blood pressure or kidney disease will most likely need a lower dose and should consult with their provider before starting magnesium supplementation so that they can be monitored appropriately.
The benefits of magnesium are usually noticed quickly – within the first week. From there, continual improvement in deficiency symptoms will take place. It can take up to 3 months for full restoration of magnesium levels to occur. Be well!
Table 1, Magnesuim Rich foods (from National Institute of Health)
FOOD mg of Magnesium %DV
Avocado, Florida ½ med 103 26
Wheat germ, toasted 90 22
Cereal, shredded wheat, 2 rect biscuits 86 21
Pumpkin seeds 80 20
Cashews, dry roasted, 1oz 75 19
Mixed nuts, dry roasted, 1oz 73 18
Spinach, cooked, ½ c 66 17
Bran flakes, ½ c 65 16
Oat cereal, instant/fortified, cooked with water, 1c 60 15
Potato baked with skin, 1med 56 14
Soybeans, cooked ½ c 55 14
Peanuts, dry roasted, 1oz 54 14
Peanut butter, 2 Tbs 50 13
Bran (pure) 2 Tbs 50 13
Vegetarian baked beans, ½ c 44 11
Potato, baked without skin, 1 med 40 10
Avocado, California, ½ med 40 10
Lentils, cooked ½ c 35 9
Banana, 1 med 35 9
Tahini (from sesame seed) 2 Tbs 34 9
Raisins, golden seedless, ½ c packed 28 7
Cocoa powder, unsweetened, 1Tbs 28 7
Whole wheat bread, 1 slice 27 7
Spinach, raw 1 c 24 6
Kiwi fruit, 1 med 24 6
Hummus, 2 Tbs 23 6
Broccoli, chopped, boiled ½ c 20 5
*DV = Daily value. DV’s are reference numbers based on the RDA. The DV for magnesium is 400mg. The percent DV (%DV) listed on the nutrition facts panel of food labels tells adults what percentage of the DV is provided by one serving. Even foods that provide lower percentages of the DV will contribute to a healthy diet.
Thank you Elayne providing this information :)
