The Importance of Magnesium


Magnesium in foodMagnesium is a mineral found in seaweed, fish, grapes, carrots, leafy greens, pumpkin seeds, sesame seeds, sunflower seeds, some beans, tomatoes, artichokes, sweet potato, and avocados to name a few. It is a mineral that is vastly reduced in our soils today, meaning that our food source is very deficient of this mineral. When our food source is deficient, it means we no longer obtain adequate levels from our food, therefore we need to supplement with it. Most people are deficient in magnesium to some degree. It is best to get tested to ensure you are taking the correct dose so that you are obtaining adequate levels. Different supplements contain different levels of magnesium and often have other ingredients which can impact the dose and function for each individual. Muscle testing can determine the correct dose, whether the brand is right for you and frequency you should take it.

Some of the signs that show you are deficient in magnesium are numbness and tingling, pain in the neck and back, anxiety, fatigue, migraines, loss of appetite, vomiting, nausea, insomnia, changes in moods, muscle soreness and cramps, abnormal heart rhythm, and out of control cholesterol readings. Magnesium levels can be depleted in the body by prescription medication and fluoride, which is why filtered water is recommended.

Benefits of Magnesium:

  • Helps you sleep better by improving the efficiency of the production of melatonin, our sleepy hormone. Magnesium also helps reduce cortisol that rises with stress and so magnesium helps a person relax more and sleep better.
  • Magnesium helps the production of serotonin, our happy hormone which improves our mood.
  • Magnesium helps muscles repair and recover more efficiently by helping in the production of Insulin-like Growth Factor, which helps muscles grow. It also helps in the production of energy stores in the muscles (ATP=Adenosine Triphosphate).
  • It helps muscle relax, allowing the break down and distribution of lactic acid, which otherwise accumulates in the muscles causing pain and cramps. This makes it a perfect supplement for people who exercise and experience muscle soreness.
  • It helps in the production and function of thousands of enzymes around the body which helps you digest proteins, carbohydrates and fats.
  • Magnesium helps insulin work more efficiently distributing glucose around the body rather than allow it to build up in the blood stream.
  • It works in conjunction with calcium, vitamin D3, and  vitamin K2 and a perfect balance of the four is required for optimal health.
  • It is one of the crucial minerals to help in the improvement of bone density.
  • It helps prevent heart attacks.
  • It improves symptoms of Asthma.
  • And helps regulate blood pressure.

Side Effects:

  • Too much magnesium can have a laxative effect

Warnings:

  • People with kidney disease should consult with their health practitioner to ascertain if supplementation is required.
  • Can affect the viability of some medication so consult with your health practitioner to check if your medication is ok with magnesium.

 

Australian Recommended Daily Dietary Intake:

Table 1: 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

   

[1]

My favorite place to obtain supplements is the iHerb website with Thorn Research being my favorite brand as it has been shown to have the purest and of ingredients.