Magnesium
by Jo Phillips
Posted: November 01, 2005

Magnesium is considered by many to be the most undersupplied mineral in the average North American’s diet. Magnesium is used up in large amounts during strenuous exercise. It is also depleted rapidly when you are under stress, sweating large amounts or have a bout of vomiting and/or diarrhea. Diuretics, some antibiotics and alcohol rob the body of magnesium as well.

Magnesium is needed for energy production, bone formation and maintenance and the proper functioning of muscles (including the heart muscle) and nerves. It is necessary for the production of vitamin D, to keep potassium in the cells where it belongs and to prevent the calcification of soft tissues such as the kidneys (kidney stones), arteries (plaque), joints (arthritis) and skeletal muscles (bone spurs).

Signs of magnesium deficiency can include irritability, sensitivity to noise, apprehensiveness or belligerence, apathy, depression, anxiety, nervous tics, muscle weakness, numbness or spasms, foot and leg cramps, restless leg syndrome, loose or sensitive teeth, dizziness, nausea, pancreatitis, irritable bowel syndrome, insomnia, craving for chocolate, abnormal ECG or EKG, heart arrhythmias, elevated blood pressure and sudden heart attacks. Severe deficiencies (such as may occur after a long bout of diarrhea or a marathon run) can produce personality changes such as disorientation, hallucinations and combativeness and even convulsions. Regular blood tests are not a good way to test for low levels of magnesium, as the amount of this mineral in the bloodstream does not vary much. Instead, an intracellular screen must be used.

Good sources of magnesium are: seafood, nuts, sesame and sunflower seeds, cooked leafy greens, apples, grapes, figs, apricots, seaweed, yellow corn, brown rice, peas, whole grains, millet, soybeans, eggs, liver, bee pollen, curry powder and garlic.

You’d think with all those delicious sources of magnesium there would be few deficiencies, but magnesium is not well taken up by plants when chemical fertilizers are used. For this reason (and for the important reason of supporting people who are not creating a toxic environment) organic vegetables, fruit, grains and seeds should be your choice whenever possible.
The daily requirement for magnesium is 0.6–1.0 mg./kg. bodyweight, or 500 – 800mg. per day depending on many factors including your size, calcium intake, stress level, amount you exercise, pregnancy and breastfeeding, diuretic and alcohol use and whether you are exhibiting signs and symptoms of a deficiency. Too much magnesium in supplement form over a long period of time could cause diarrhea, weakness and lethargy.

Magnesium is a wonderful mineral, well worth making sure you incorporate into your diet daily. You will be rewarded by increased stamina, less angst and a happy heart.

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