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

  1. 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/

  2. 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/

  3. Kroner, Zina. “Magnesium.” Vitamins and Minerals. Santa Barbara, CA: Greenwood, 2011. 339-47. Print.

  4. 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

  5. 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

  6. 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.