The Need for Magnesium — with Supplemental Food List

16 Signs That Say You May Be Magnesium Deficient & What To Do About It

by Mark DeNicola

Yesterday marked the third time in the last month that I had overheard someone being diagnosed with a magnesium deficiency. The interesting thing is that in all three scenarios (my own included) the symptoms that each individual was exhibiting to prove the deficiency were completely different from one another. Needless to say, this made me curious and led me down a bit of a rabbit hole in further understanding what exactly magnesium is and how it plays a role in our overall health.

What Is Magnesium?

Magnesium is a mineral that is essential to the body for maintaining normal muscle and nerve function. It is involved in over 300 metabolic processes in your body and plays a key role in keeping a healthy immune system, maintaining heart rhythm and building strong bones.(2) Naturally magnesium can be found in a number of seeds (i.e., pumpkin and sunflower), nuts (i.e., almonds and cashews), and even in spinach which packs an average of 79 mg of magnesium per 100 gram serving.

The daily recommended intake of magnesium ranges from 400 to 420 mg in men, 310 to 360 mg in women and 80 to 240 mg in children all depending on age. It is also suggested that when pregnant, women increase their magnesium intake to between 350 and 400 mg depending on the age at which they are pregnant.(1)

Signs That You May Be Deficient

In my case, a magnesium deficiency was identified through the panic and anxiety that I was working through earlier this year. The most prominent time that I would find myself struggling with panic and/or anxiety was at night, the magnesium helped my body to regulate and distribute melatonin more effectively allowing me to get a better night’s sleep. (You can read about some of the other things that have helped me overcome this by clicking HERE)

Here are 16 magnesium deficiency symptoms that Natural Society comprised in an article released in April of last year:

• Calcium deficiency
• Poor heart health
• Weakness
• Muscle cramps
• Tremors
• Nausea
• Anxiety
• High blood pressure
• Type II diabetes
• Respiratory illness
• Dizziness
• Fatigue
• Potassium deficiency
• Difficulty swallowing
• Poor memory
• Confusion

Sources Of Magnesium

In addition to the seeds, nuts and spinach that I mentioned above, magnesium can also be found in potatoes, tempeh, quinoa and most beans -including black, lima and navy.(4) Like all essential vitamins and minerals, getting an adequate amount of magnesium daily may sound tedious or difficult to incorporate, but it is only as difficult as we choose to make it. The more we hold on to a particular lifestyle or way of eating the more we limit ourselves to habits that feel comfortable on the surface but may be taking a toll on our body. Look out for any of the symptoms listed above and even explore the world of supplements if that is easier for you to incorporate. Based on a recommendation, I incorporated magnesium into my life by taking Ankh Rah's high quality moringa leaf powder.

SOURCES:
(1) http://naturalsociety.com/16-magnesium-deficiency-symptoms-signs-low-levels/
(2) http://www.collective-evolution.com/2012/10/30/11-ways-magnesium-helps-your-mind-body/(3) http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-magnesium(4) http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/Minerals/Food-Sources-of-Magnesium.aspx 

The news has been abuzz with magnesium lately, and for good reason. According to recent research, magnesium is an essential mineral which plays several key roles in our bodies.

• Several of our organs, especially our heart, muscles, and kidneys, require magnesium to function.
• Magnesium regulates muscle and nerve function, blood glucose control, blood pressure, and calcium levels.
• It decreases the risk of developing diabetes, the symptoms of PMS, and the symptoms of migraines.
• Magnesium helps with depression and anxiety, muscle cramps, constipation, kidney stones, osteoporosis, insomnia, fibromyalgia, and asthma.
• It is also vitally important for energy production, nerve impulse conduction, muscle contraction, normal heart rhythm, the makeup of teeth and bones, enzyme systems and functions, and the utilization of fats and carbohydrates

In the words of Dr. Norman Shealy,

“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. A magnesium deficiency may be responsible for more diseases than any other nutrient.”

Study after study after study shows that your health relies significantly on the presence of magnesium in your body. Magnesium aids in the prevention of the development of type 2 diabetes, the rapid recovery from depression, the risk of cardiovascular diseases… the list goes on.

Magnesium Deficiency

Every system and function in our body depends on magnesium, but many things can deplete our magnesium levels — from something as simple as vomiting or diarrhea to more serious medical conditions like diabetes, pancreatitis, hyperthyroidism, and kidney disease.

Even beverages such as too much coffee, soda, or alcohol can trigger the downward spiral. If you lose too many bodily fluids during a heavy menstrual period or through excessive sweating, your magnesium levels are a bit lower than preferable.

Stress is another big way to deplete your magnesium stores. According to Dr. Carolyn Dean, author of The Magnesium Miracle:

The scenario that I like to talk about is very basic. You’re under massive stress. Massive stress means you’re losing magnesium. You’re burning magnesium out of your body, because it helps support your adrenal glands. It helps keep you away from anxiety and depression. It helps relax your muscles.

If you’re all tight and stressed, your magnesium is being lost, [which makes] the muscles of your blood vessels tighten. That tightness is going to cause increased blood pressure…

Symptoms of Magnesium Deficiency

We haven’t gotten to the big question yet, though — how do you know you suffer from a magnesium deficiency? All of the symptoms below can be attributed to low stores of magnesium in your body:

• muscle twitches, muscle spasm and weakness, restless leg syndrome (RLS)
• tension in upper back, neck pain
• headaches, tension headaches, blurred vision
• sleep disorders, insomnia
• agitation, anxiety, irritability, depression
• jitteriness, hyperactivity, panic attacks, hyperventilation
• sensitivity to noise
• loss of appetite, nausea and vomiting
• abnormal heart rhythms, heart palpitations, feeling that you can’t take a deep breath, coronary spasms, low blood pressure
• craving for salt, carbohydrates, chocolate
• drinking a lot of water but still feeling thirsty
• confusion, disorientation,
• poor nail growth
• numbness, tingling, seizures
• constipation, urinary spasms, menstrual cramps

So how can you restore your magnesium levels? Start by healing any possible gut issues (your gut health affects the absorption of minerals, including magnesium). You can also eat magnesium-rich supplemental foods that boost other health benefits related to magnesium deficiency. Let me introduce you to…

• Maca is rich in magnesium and incredibly essential for your hormonal balance.
• Cacao is the highest source of magnesium found in any food. Booyah! 
• Schisandra is a great source of magnesium, in addition to boosting mental clarity.
• Chia contains 15% more magnesium than broccoli and regulates insulin levels.
• Acerola cherry has twice as much magnesium than oranges, enhances memory, and regulates blood sugar.
• Goji berry is loaded with magnesium. It also normalizes blood pressure and blood sugar levels.
• Barley grass contains four times more magnesium than spinach, and caused significant improvements in those suffering from ulcerative colitis.
• Moringa is great for low energy and contains large amounts of magnesium.
• Spirulina is another food rich in magnesium and also reduces blood pressure and cholesterol.
• Tulsi (also known as holy basil) is abundant in magnesium and especially effective in supporting the heart.

These supplemental foods are some of the highest sources of magnesium. You can take them separately, or buy them already combined in one of my favorite nutritional drinks. But any way you do it, increasing your magnesium is essential for your health.

Also, magnesium can be absorbed through the skin — here’s a recipe for homemade magnesium lotion.

Are you magnesium deficient? What are your favorite food sources of magnesium?

http://gnowfglins.com/2014/05/20/the-need-for-magnesium/