Magnesium – are you deficient?
By Joan McDaniel January 25, 2013
Most people are not aware of their bodies need for the essential mineral magnesium. In fact, when I say Magnesium most people will think of a science and a chemical element.
But if I mention a common health problem like acid indigestion, or constipation and then mention an over the counter product name like Milk of Magnesia, the mineral magnesium makes a little more sense.
Did you know a little know substance discovered in Epsom, England thus its name Epsom Salt is a mineral composed of magnesium and sulfate compounds? Besides relieving foot and muscle aches it is good for the skin. A soaking bath in Epsom Salt just may make you feel re-activated and young again (Speaking for myself, of course). I do know taking a bath in Epsom is another great way to absorb Magnesium.
Magnesium- An Essential Mineral
Magnesium may be overlooked but it is in fact an essential mineral for the body to function. According to a researcher from the US Centers for Disease Control and Prevention; “Magnesium is one of the most important minerals to supplement, as most of us do not get enough.” Without this mineral the body will not function. Magnesium relaxes the smooth muscles within the blood vessels promoting lower blood pressure and a healthy cardio system. Magnesium has also been shown to beneficially impact insulin resistance and improve the metabolic profile.
Magnesium is twice as important as its complementary minerals Calcium, vitamin D3 and K2. Modern medicine may overlook the use of magnesium because it is a supplement and not a medicine, but since the 1930’s, hospitals ICU and the Emergency Rooms use IV magnesium to treat life ending conditions. Conditions like out of control Blood Pressure, Heart attack, and Pregnancy pre-eclampsia.
Magnesium is used in hundreds of processes in the body and is found in all your tissues. But up to 90 percent of American’s are not even getting the RDA recommended daily allowance of magnesium in their diet. Magnesium is the fourth most abundant mineral in the body and it is needed for over 300 biochemical reactions in the body.
The Standard American Diet (SAD) is deficient in magnesium
Most modern western diets are extremely deficient in magnesium. Processed foods, meat, and dairy have no magnesium. Magnesium is quickly depleted from the body during times of stress and with the consumption of alcohol and coffee. Nutritional imbalances exist for nearly everyone who has either a mental or illness disorder. Too much processed, junk food and not enough healthy nutrition causes magnesium destroying inflammation and stress to the body.
Reasons to eat foods high in magnesium
Magnesium offers these benefits:
Dilate blood vessels thus reducing blood pressure, Prevent spasms in heart muscle and blood vessel walls, dissolve blood clots, and acts as an antioxidant against the free radicals forming at the site of injury.
After several searches of the Internet, I have compiled the following magnesium deficient conditions. These symptoms may indicate you may not be getting enough magnesium.
The RDA of magnesium is 320 mg/day for women and 420 mg/day for men. In order to get the recommended amount, you’d have to eat large quantities of foods high in magnesium. To make up for not getting the right amount through their diet alone, many people take magnesium supplements. Renal failure patients should not take a magnesium supplement. As with any supplement, you should first consult your physician. This is not a recommendation for any product or supplement nor is it a recommendation for any vitamin supplement.
It must be kept in mind there isn’t a lab test that will accurately read your body’s magnesium level. Only 1% of magnesium is in your blood. You need to also be aware of how your body is functioning before you take supplements.
Some Magnesium Deficiency Symptoms
Blood clots and blood circulation
Bowel disease induced by constipation
Cardiovascular disease or Heart disease
Constipation (remember over the counter Milk of Magnesia?)
Diabetes and/ or imbalanced blood sugar levels
Fatigue and weakness
Headaches and/or Migraines
Heart disease like Heart arrhythmias, irregular contraction, or increase heart rate
Hypertension or elevated blood pressure
Hypoglycemia (low blood sugar)
Kidney stones or calcification
Loss of appetite
Muscle cramps, spasms, tremor and/or weakness
Nausea and vomiting
Numbness and tingling
Pregnancy problems (eclampsia, pre-eclampsia, and premature contractions)
Osteoporosis Softness of weakening of the bones.
Food Sources of Magnesium
Almonds, Avocados, Black Beans,Cabbage family vegetables, Cashews, Unsweetened Cocoa, Collard greens, Epsom Salt baths (magnesium sulfate absorb through skin), Green Beans, Kale, Halibut, Milk of Magnesia (MOM to avoid diarrhea side/effect use tablet form and gradually increase until bowel movements are soft), Molasses, Mustard Greens, Herbs (basil, chives, coriander, dill, mint and sage), Nuts (Brazil), Pinto Beans, Salmon, Bell Peppers, Sea Vegetables, Sea Weed, Seeds (Pumpkin, Sesame and Sunflower ), Spices (Basil, Coriander, flaxseed, whey) Spinach, and Swiss Chard.
The Real Food Channel
Food can kill – or heal. Info to help you choose wisely.
An excellent resource and expert is:
You can learn more about this important mineral by visiting Dr. Dean’s website, DrCarolynDean.com,2 or by reading her book, The Magnesium Miracle. She’s also on the medical board of the Nutritional Magnesium Association,3 a non-profit organization where you can get free information about magnesium.
Minding My Mitochondria by Terry L Wahls, M.D.