Magnesium – the fourth most abundant nutrient in the body!!

Did you know the importance of magnesium regarding our health and wellbeing? Magnesium is used in over 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation, energy levels and much more!!

A Dr. Norman Shealy said “Every known illness is associated with a magnesium deficiency… magnesium is the most critical mineral required for electrical stability of every cell in the body. Magnesium deficiency may be responsible for more diseases than any other nutrient.”

Here are the Recommended daily allowances for Magnesium:

Recommended Dietary Allowances (RDAs) for Magnesium
Age Male Female Pregnancy Lactation
Birth to 6 months 30 mg 30 mg    
7–12 months 75 mg 75 mg    
1–3 years 80 mg 80 mg    
4–8 years 130 mg 130 mg    
9–13 years 240 mg 240 mg    
14–18 years 410 mg 360 mg 400 mg 360 mg
19–30 years 400 mg 310 mg 350 mg 310 mg
31–50 years 420 mg 320 mg 360 mg 320 mg
51+ years 420 mg 320 mg    

A lot of people are not getting enough magnesium, a nutrient which is required daily. Magnesium deficiency is hard to diagnose as it isn’t usually tested for in blood tests. This is because only 1% of the body’s magnesium is stored in the blood.  Most of the magnesium in the body is stored in bones or in cells making it difficult to determine what the levels really are.  Estimates regarding magnesium deficiency seen to relate to half of the population!!

Dr. Sidney Baker is quoted saying: “Magnesium deficiency can affect virtually every organ system of the body. With regard to skeletal muscle, one may experience twitches, cramps, muscle tension, muscle soreness, including back aches, neck pain, tension headaches and jaw joint (or TMJ) dysfunction. Also, one may experience chest tightness or a peculiar sensation that he can’t take a deep breath. Sometimes a person may sigh a lot.”

“Symptoms involving impaired contraction of smooth muscles include constipation; urinary spasms; menstrual cramps; difficulty swallowing or a lump in the throat especially provoked by eating sugar; photophobia, especially difficulty adjusting to oncoming bright headlights in the absence of eye disease; and loud noise sensitivity from stapedius muscle tension in the ear.”

“Other symptoms and signs of magnesium deficiency and discuss laboratory testing for this common condition. Continuing with the symptoms of magnesium deficiency, the central nervous system is markedly affected. Symptoms include insomnia, anxiety, hyperactivity and restlessness with constant movement, panic attacks, agoraphobia, and premenstrual irritability. Magnesium deficiency symptoms involving the peripheral nervous system include numbness, tingling, and other abnormal sensations, such as zips, zaps and vibratory sensations.”

“Symptoms or signs of the cardiovascular system include palpitations, heart arrhythmias, and angina due to spasms of the coronary arteries, high blood pressure and mitral valve prolapse. Be aware that not all of the symptoms need to be present to presume magnesium deficiency; but, many of them often occur together. For example, people with mitral valve prolapse frequently have palpitations, anxiety, panic attacks and premenstrual symptoms. People with magnesium deficiency often seem to be “uptight.” Other general symptoms include a salt craving, both carbohydrate craving and carbohydrate intolerance, especially of chocolate, and breast tenderness.”

Here are more signs and symptoms of magnesium deficiency:

  • Physical and mental fatigue
  • Persistent under-eye twitch
  • Tension in the upper back, shoulders and neck
  • Headaches
  • Pre-menstrual fluid retention and/or breast tenderness
  • Low energy
  • Fatigue
  • Weakness
  • Confusion
  • Nervousness
  • Anxiousness
  • Irritability
  • Seizures (and tantrums)
  • Poor digestion
  • PMS and hormonal imbalances
  • Inability to sleep
  • Muscle tension, spasm and cramps
  • Calcification of organs
  • Weakening of the bones
  • Abnormal heart rhythm
  • Extreme thirst
  • Extreme hunger
  • Frequent urination
  • Sores or bruises that heal slowly
  • Dry, itchy skin
  • Unexplained weight loss
  • Blurry vision that changes from day to day
  • Unusual tiredness or drowsiness
  • Tingling or numbness in the hands or feet
  • Frequent or recurring skin, gum, bladder or vaginal yeast infections

The causes of a lack of magnesium can include dietary choices, availability of foods high in magnesium, as well as illness, use of certain pharmaceuticals, and genetic factors.

Here is a list of specific orthodox medications that are known to increase excretion of magnesium and/or increase the body’s magnesium requirements:

  • Certain antibiotics such as Garamycin, tobramycin (Nebcin), carbenicillin, ticaricillin, amphotericin B and antibiotics of the tetracycline class
  • The anti-fungal drug Pentamidine, used to prevent and treat pneumonia
  • Oestrogen, found in birth control pills and hormone replacement therapy
  • Corticosteroids such as hydrocortisone
  • Diuretics such as Edercrin, Lasix, mannitol, and thiazides (with names commonly ending in -zide)
  • Certain heart failure medications including digitalis, digoxin (Lanoxin), Qunidex, and Cordarone
  • Medications used to treat irregular heartbeat, such as Cordarone (amiodarone), bretylium, quinidine (Cardioquin) and sotalol (Betapace)
  • The anti-cancer drug Platinol, and other immunosuppressant drugs such as Neoral and Sandimmune
  • Antineoplastics, used in chemotherapy, and radiation
  • Asthma medications such as epinephrine, isoproterenol and aminophylline
  • The antipsychotic and antischizophrenic drugs Pimozide (Orap), Mellaril and Stelazine4

Getting adequate levels of this nutrient can help to improve digestive problems, regulate blood sugar levels, support and maintain a healthy heart, nurture healthy bones, detoxify the body and decrease the risk of cancer!  Magnesium also helps to reduce inflammation in the body.  Magnesium is also great for reducing pre-menstrual tension, reducing breast tenderness and painful/heavy periods.  It is also essential for the health of our thyroid which controls our metabolism.

Healthy sources of magnesium include:

  • Avocados
  • Almonds
  • Green vegetables
  • Raw broccoli
  • Black beans
  • Peas
  • Pumpkin seeds
  • Sunflower seeds
  • Cashews
  • Squash
  • Sesame seeds
  • Okra
  • Spinach
  • Bananas
  • Brewer’s yeast
  • Carrots
  • Cherries
  • Coconut milk
  • Cottage cheese
  • Molasses
  • Papaya
  • Radishes
  • Seaweed
  • Tahini
  • Wheatgerm
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