Magnesium: An Essential Mineral
The essential mineral magnesium is involved in many crucial processes within the human body. So, it is alarming that studies have shown that more than two-thirds of people in the U.S. are magnesium deficient. Complications from a magnesium deficiency include but are not limited to diabetes, migraines, seizures, anxiety, chronic pain, heart disease, and insomnia. Some holistic healthcare providers feel it is nearly impossible to overstate the importance of magnesium.
What is Magnesium?
Magnesium is one of the most critical minerals concerning the stability of each cell within the human body. It has been theorized that deficient magnesium could be blamed for more disease than any other required nutrient.
Complicating matters, magnesium deficiencies are difficult to detect since very little magnesium is stored within the blood, so a lack of the mineral will not reliably register in lab work. Within the soft tissues and bones are where most magnesium is stored
A magnesium deficiency can cause:
- Muscle tension
- Cramps
- Muscle soreness
- Muscle twitches
- Headaches/Migraines
- Increased menstrual cramps
- Numbness and tingling
- Muscle weakness
- Tremors
- Fatigue – physical and mental
- Under-eye twitching
- Nausea & Vomiting
- Nervousness & Anxiety
- Confusion
- Irritability
- Seizures
- PMS and hormonal imbalances
- Poor digestion
- Insomnia
- Abnormal heart rhythm
- Mouth ulcers
Magnesium supplementation has been found to help fibromyalgia symptoms. A deficiency of the mineral may precede heart disease and diabetes diagnoses. Diabetics lose more magnesium and, therefore, need to intake more than average.
What Causes Magnesium Deficiency?
Insufficient magnesium intake through dietary sources is the primary cause of magnesium deficiency. Much of the soil used to grow crops is magnesium-depleted, so even some food that is purported to be high in the mineral may be lower than expected, given soil conditions. Plants grown organically are more likely to have sufficient magnesium.
Some medications can lead to a magnesium deficiency, such as:
- Antacids and acid blockers
- Antivirals
- Antibiotics
- Steroids
- Central nervous system stimulants
- Hormone replacement medications
- Diuretics
Additionally, excessive alcohol consumption can result in magnesium deficiency.
How Much is Enough?
The RDA (Recommended Daily Allowance) of magnesium for women is 310 to 420 daily. Men need a bit more. Some experts believe the numbers should be higher, ranging from 600 to 2,000 mg. of magnesium daily.
Getting More Magnesium in Your Diet
It is best to get magnesium from dietary sources; however, that can be difficult. Below are good sources of dietary magnesium:
- Dark chocolate
- Salmon
- Atlantic mackerel & pollock
- Spinach
- Edamame
- Tamarind
- Swiss chard
- Okra
- Potato (with skin)
- Toasted wheat germ
- Quinoa
- Bran cereals
- Tofu
- Tempeh
- Soy nuts
- Almonds
- Cooked beans (navy, garbanzos, pinto, black, lima)
- Cashews
- Cooked black-eyed peas
- Flaxseed
- Peanut Butter
There is also a small amount of magnesium in tap water and mineral waters.
Supplementation
Magnesium supplementation is advised if one does not eat enough magnesium-rich foods to meet at least the RDA, if not more. Also, if one is taking any of the medications, that may affect the absorption of the mineral. Several supplements are available, magnesium oxide, magnesium citrate, and magnesium theonate being the most readily absorbable.
Oral magnesium supplementation can cause diarrhea. Epsom salt baths allow for the absorption of magnesium through the skin. There are also topical magnesium creams and oils on the market.
Can You Consume Too Much Magnesium?
Hypermagnesemia (too much magnesium in the body) is rare. Excess magnesium is expelled through the kidneys, so it is not much of a worry unless one has poor kidney function and is taking magnesium-rich medication. Those with kidney disease should not take magnesium supplements.
Watch YouTube Video: The Health Benefits of Magnesium. In this short video, learn more about how the mineral affects health.
Conclusion
It is believed that many of us walk around deficient in magnesium, which may contribute to several health issues. Because it can be challenging to get proper magnesium through diet, supplementation for those with healthy kidneys is advisable.
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