Magnesium is one of seven essential macrominerals. It is a naturally occurring mineral that is involved in over 300 metabolic processes in the body. Many people in the United States do not get the amount of magnesium the body really needs to be efficient. The adult body can store about 25 grams of magnesium. 50-60% is stored in the skeletal system while the rest is stored in muscle, soft tissues, and bodily fluids.
Calcium and magnesium work together and should be taken in balance. The muscles "work" with calcium and "rest" with magnesium.
Benefits
High in anti-inflammatory properties
Necessary for the proper transportation of calcium across cell membranes
Lowers the risk of stroke
Lowers risk of diabetes
Promotes normal heart rhythm
Promotes normal muscle contraction
Vital for energy production
Aids calcium in potassium uptake
Necessary for transmission of nerve and muscle impulses
Prevents calcification of tissues
Reduces birth defects
Protects lining of arteries from stress of blood pressure changes
Aids in carbohydrate and mineral metabolism
Aids in maintaining proper pH
Aids in maintaining normal body temperature
Helps with PMS symptoms
Lowers fevers, cooling to the brain and liver
Signs of Deficiency
Depression
Anxiety
Mood swings, tantrums
Irritability, being fidgety
Chronic pain
Calcium deficiency
Poor heart health
Weakness
Muscle cramps
Tremors
Nausea
High blood pressure
Type II diabetes
Respiratory issues
Dizziness
Fatigue
Potassium deficiency
Difficulty swallowing
Poor memory
Confusion
Irritable bowel
Poor digestion
Formation of kidney stones
Deterioration of bones and teeth
Food Sources
Dark, leafy green vegetables
Yellow foods
Quinoa
Whole grains
Fish
Beans
Lentils
Avocados
Nuts
Seeds
Dairy
Apples
Bananas
Black-eyed peas
Brewer's yeast
Cantaloupe
Corn
Figs
Grapefruit
Lemons
Peaches
Watermelon
Herb Sources
Alfalfa
Bladder Wrack
Catnip
Cayenne
Chamomile
Chickweed
Dandelion
Eyebright
Fennel seed
Fenugreek
Hops
Kelp
Nettle leaves
Oat
Straw
Paprika
Parsley
Peppermint
Red raspberry leaf
Red clover
Shepherd's purse
Yarrow
Yellow dock
Research
Studies show magnesium can reduce the risk of colorectal cancer by 13 percent.
Important Note
Magnesium levels that are too high or too low can be dangerous.
Too much magnesium can cause diarrhea and cramping, weakness, nausea, loss of appetite and change in a person’s mental state. There is a greater risk of toxicity for people with kidney failure who cannot eliminate enough magnesium.
Large amounts of protein, cod liver oil, fats, calcium, and vitamin D can decrease magnesium absorption.
Flouride, diuretics, diarrhea, and the consumption of alcohol increase the need for magnesium.
Resources
Renter, E. (2013, August 03). 4 benefits of MAGNESIUM, signs of deficiency, and food sources. Retrieved March 09, 2021, from https://naturalsociety.com/4-benefits-of-magnesium-signs-deficiency-food-sources/
Fassa, P. (2013, April 01). 16 magnesium deficiency symptoms - signs of low magnesium levels. Retrieved March 09, 2021, from https://naturalsociety.com/16-magnesium-deficiency-symptoms-signs-low-levels/
Kroner, Zina. “Magnesium.” Vitamins and Minerals. Santa Barbara, CA: Greenwood, 2011. 339-47. Print.
Hovis, B. S., ND, MH, CCII. (n.d.). Nutrition-Vitamins & Minerals. Retrieved March 09, 2021, from https://trinityschool.instructure.com/courses/499/pages/week-1-lecture-3-vitamins-and-minerals
Ware, M., RDN, LD. (2020, January 6). Magnesium: Health benefits, deficiency, sources, and risks. Retrieved March 15, 2021, from https://www.medicalnewstoday.com/articles/286839
Balch, P. A. (2011). Prescription for nutritional healing: A practical A-to-Z reference to drug-free remedies using vitamins, minerals, herbs & food supplements. London: Penguin.
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