Why 80% of Us Are Deficient In Magnesium


We thirst for magnesium rich water.

Magnesium deficiency is often misdiagnosed because it does not show up in blood tests – only 1% of the body’s magnesium is stored in the blood.

Most doctors and laboratories don’t even include magnesium status in routine blood tests. Thus, most doctors don’t know when their patients are deficient in magnesium, even though studies show that the majority of Americans are deficient in magnesium.

Consider Dr. Norman Shealy’s statements, “Every known illness is associated with a magnesium deficiency” and that, “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.” The truth he states exposes a gapping hole in modern medicine that explains a good deal about iatrogenic death and disease. Because magnesium deficiency is largely overlooked, millions of Americans suffer needlessly or are having their symptoms treated with expensive drugs when they could be cured with magnesium supplementation.

One has to recognize the signs of magnesium thirst or hunger on their own since allopathic medicine is lost in this regard. It is really something much more subtle then hunger or thirst but it is comparable. In a world though where doctors and patients alike do not even pay attention to thirst and important issues of hydration, it is not hopeful that we will find many recognizing and paying attention to magnesium thirst and hunger, which is a dramatic way of expressing the concept of magnesium deficiency.

Few people are aware of the enormous role magnesium plays in our bodies. Magnesium is by far the most important mineral in the body. After oxygen, water, and basic food, magnesium may be the most important element needed by our bodies; vitally important, yet hardly known. It is more important than calcium, potassium or sodium and regulates all three of them. Millions suffer daily from magnesium deficiency without even knowing it

In fact, there happens to be a relationship between what we perceive as thirst and deficiencies in electrolytes. I remember a person asking, “Why am I dehydrated and thirsty when I drink so much water?” Thirst can mean not only lack of water but it can also mean that one is not getting enough nutrients and electrolytes. Magnesium, Potassium, Bicarbonate, Chloride and Sodium are some principle examples and that is one of the reasons magnesium chloride is so useful.

A man with magnesium deficiency

You know all those years, when doctors used to tell their patients ‘its all in your heads,’ were years the medical profession was showing its ignorance. It is a torment to be magnesium deficient on one level or another. Even if it’s for the enthusiastic sport person whose athletic performance is down, magnesium deficiency will disturb sleep and background stress levels and a host of other things that reflect on the quality of life. Doctors have not been using the appropriate test for magnesium – their serum blood tests just distort their perceptions. Magnesium has been off their radar screens through the decades that magnesium deficiencies have snowballed.

Symptoms of Magnesium Deficiency

The first symptoms of deficiency can be subtle – as most magnesium is stored in the tissues, leg cramps, foot pain, or muscle ‘twitches’ can be the first sign. Other early signs of deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. As magnesium deficiency worsens, numbness, tingling, seizures, personality changes, abnormal heart rhythms, and coronary spasms can occur.

A full outline of magnesium deficiency was beautifully presented in a recent article by Dr. Sidney Baker. “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.”

Magnesium is needed by every cell in the body including those of the brain. It is one of the most important minerals when considering supplementation because of its vital role in hundreds of enzyme systems and functions related to reactions in cell metabolism, as well as being essential for the synthesis of proteins, for the utilization of fats and carbohydrates. Magnesium is needed not only for the production of specific detoxification enzymes but is also important for energy production related to cell detoxification. A magnesium deficiency can affect virtually every system of the body.

Water rich in magnesium can prevent magnesium deficiency
Like water we need magnesium everyday. There is an
eternal need for magnesium as well as water and when
magnesium is present in water life and health are enhanced.

One of the principle reason doctors write millions of prescriptions for tranquilizers each year is the nervousness, irritability, and jitters largely brought on by inadequate diets lacking magnesium. Persons only slightly deficient in magnesium become irritable, highly-strung, and sensitive to noise, hyper-excitable, apprehensive and belligerent. If the deficiency is more severe or prolonged, they may develop twitching, tremors, irregular pulse, insomnia, muscle weakness, jerkiness and leg and foot cramps.

If magnesium is severely deficient, the brain is particularly affected. Clouded thinking, confusion, disorientation, marked depression and even the terrifying hallucinations of delirium tremens are largely brought on by a lack of this nutrient and remedied when magnesium is given. Because large amounts of calcium are lost in the urine when magnesium is under supplied, the lack of this nutrient indirectly becomes responsible for much rampant tooth decay, poor bone development, osteoporosis and slow healing of broken bones and fractures. With vitamin B6 (pyridoxine), magnesium helps to reduce and dissolve calcium phosphate kidney stones.

Magnesium deficiency may be a common factor associated with insulin resistance. Symptoms of MS that are also symptoms of magnesium deficiency include muscle spasms, weakness, twitching, muscle atrophy,  an inability to control the bladder, nystagmus (rapid eye movements), hearing loss, and osteoporosis.  People with MS have higher rates of epilepsy than controls.  Epilepsy has also been linked to magnesium deficiencies.[1]

Another good list of early warning symptoms suggestive of magnesium insufficiency:

  • 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

Possible manifestations of magnesium deficiency include:

  • 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

Severe magnesium deficiency can result in low levels of calcium in the blood (hypocalcemia). Magnesium deficiency is also associated with low levels of potassium in the blood (hypokalemia). Magnesium levels drop at night, leading to poor REM (Rapid Eye Movement) sleep cycles and unrefreshed sleep. Headaches, blurred vision, mouth ulcers, fatigue and anxiety are also early signs of depletion.

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We hear all the time about how heart disease is the number one health crisis in the country, about how high blood pressure is the “silent killer”, and about how ever increasing numbers of our citizens are having their lives and the lives of their families destroyed by diabetes, Alzheimer’s disease, and a host of other chronic diseases.

Signs of severe magnesium deficiency include:

  • 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

But wait a minute, aren’t those the same symptoms for diabetes? Many people have diabetes for about 5 years before they show strong symptoms. By that time, some people already have eye, kidney, gum or nerve damage caused by the deteriorating condition of their cells due to insulin resistance and magnesium deficiency. Dump some mercury and arsenic on the mixture of etiologies and pronto we have the disease condition we call diabetes.

Magnesium deficiency is synonymous with diabetes and is at the root of many if not all cardiovascular problems.

Magnesium deficiency is a predictor of diabetes and heart disease both; diabetics both need more magnesium and lose more magnesium than most people. In two new studies, in both men and women, those who consumed the most magnesium in their diet were least likely to develop type 2 diabetes, according to a report in the January 2006 issue of the journal Diabetes Care. Until now, very few large studies have directly examined the long-term effects of dietary magnesium on diabetes. Dr. Simin Liu of the Harvard Medical School and School of Public Health in Boston says, “Our studies provided some direct evidence that greater intake of dietary magnesium may have a long-term protective effect on lowering risk,” said Liu, who was involved in both studies.

The thirst of diabetes is part of the body’s response to excessive urination. The excessive urination is the body’s attempt to get rid of the extra glucose in the blood. This excessive urination causes the increased thirst. But we have to look at what is causing this level of disharmony. We have to probe deeper into layers of cause. The body needs to dump glucose because of increasing insulin resistance and that resistance is being fueled directly by magnesium deficiency, which makes toxic insults more damaging to the tissues at the same time.

When diabetics get too high blood sugars, the body creates “ketones” as a by-product of breaking down fats. These ketones cause blood acidity which causes “acidosis” of the blood, leading to Diabetic Ketoacidosis (DKA), This is a very dangerous condition that can lead to coma and death. It is also called “diabetic acidosis”, “ketosis”, “ketoacidosis” or “diabetic coma”. DKA is a common way for new Type 1 diabetics to be diagnosed. If they fail to seek medical advice on symptoms like urination, which is driving thirst they can die of DKA.

Oral magnesium supplements reduce erythrocyte[2] dehydration.[3] In general, optimal balances of electrolytes are necessary to maintain the best possible hydration. Diabetic thirst is initiated specifically by magnesium deficiency with relative calcium excess in the cells. Even water, our most basic nutrient starts having a hard time getting into the cells with more going out through the kidneys.

Autism and Magnesium Deficiency

When dealing with autism spectrum and other neurological disorders in children it is important to know the signs of low magnesium: restless, can’t keep still, body rocking, grinding teeth, hiccups, noise sensitive, poor attention span, poor concentration, irritable, aggressive, ready to explode, easily stressed. When it comes to children today we need to assume a large magnesium deficiency for several reasons.

1) The foods they are eating are stripped of magnesium because foods in general, as we shall see below are declining in mineral content in an alarming way.

2) The foods many children eat are highly processed junk foods that do not provide real nutrition to the body.

3) Because most children on the spectrum are not absorbing the minerals they need even when present in the gut. Magnesium absorption is dependent on intestinal health, which is compromised totally in leaky gut syndromes and other intestinal problems that the majority of autism syndrome disorders.

4) Because the oral supplements doctors rely on are not easily absorbed, because they are not in the right form and because magnesium in general is not administered easily orally.

Modern medicine is supposed to help people not hurt them, but with their almost total ignorance of magnesium doctors end up hurting more than they help for many of the medical interventions drive down magnesium levels when they should be driving them up. Many if not most pharmaceutical drugs drive magnesium levels into very dangerous zones and surgery done without increasing magnesium levels is much more dangerous then surgery done with.

The foundation of medical arrogance is actually medical ignorance and the only reason ignorance and arrogance rule the playing field of medicine is a greed lust for power and money. Human nature seems to be at its worst in modern medicine when it should be at its best. It is sad that people have to suffer needlessly and extraordinarily tragic that allopathic medicine has turned its back on the Hippocratic Oath and all that it means.

For additional research on Magnesiun Deficiency, read the following articles:

Consult our Magnesium research database on the therapeutic role of magnesium in over 190 conditions:

Additional Resources

  • [2] Red blood cells are also known as RBCs, red blood corpuscles (an archaic term), haematids or erythrocytes (from Greek erythros for “red” and kytos for “hollow”, with cyte translated as “cell” in modern usage). The capitalized term Red Blood Cells is the proper name in the US for erythrocytes in storage solution used in transfusion medicine.
  • [3] J. Clin. Invest. 100(7): 1847-1852 (1997). doi:10.1172/JCI119713. The American Society for Clinical Investigation

MAGNESIUM: THE SAFE FIRST LINE OF DEFENSE FOR CLINICAL DEPRESSION


The science supporting the efficacy of magnesium for major depression and other psychiatric disorders, testing for magnesium deficiency, and which forms and dosages are most effective.

Depression, a life-threatening psychiatric disorder, lies at the confluence of biochemical, hormonal, immunological, and neurodegenerative variables, which intersect to generate the pro-inflammatory state with which depression is associated. A major public health issue, depression is estimated to become one of the top three contributors to the global burden of diseases within a few years. Not only does depression consume a sizable portion of health care expenditures, but it is considered to be an independent risk factor for metabolic, cardiovascular, and neuropsychiatric disorders (1).

Current treatments are predicated upon a misguided serotonin theory of depression, and are accompanied by a laundry list of deleterious side effects ranging from sexual dysfunction to homicidality (2, 3, 4). Antidepressant medications likewise significantly increase the risk of all-cause mortality, or death from any cause, as well as heart disease, leading researchers to deem this class of pharmaceuticals as harmful to the general population (5). This, in combination with data indicating that antidepressants are clinically equivalent to placebo, render them an unfavorable option (6), especially considering that they offer little in the way of resolving the root cause.

Magnesium: The Miracle Mineral

Rather than resorting to psychotropic drugs, it would be prudent to explore whether magnesium (Mg) supplementation improves depression, since this essential mineral is implicated in the pathophysiology of this disorder. Magnesium may be indeed branded as miraculous given its essentiality as a cofactor to over three hundred enzymatic reactions (7). It is second only to potassium in terms of the predominant intracellular cations, or ions residing in cells that harbor a positive charge (7).

 Magnesium is fundamentally involved in protein production, synthesis of nucleic acids, cell growth and division, and maintenance of the delicate electrolyte composition of our cells (7). It also imparts stability to the membranes of the energy factories of our cells called mitochondria (7). As articulated by researchers, “The physiological consequences of these biochemical activities include Mg’s central roles in the control of neuronal activity, cardiac excitability, neuromuscular transmission, muscular contraction, vasomotor tone, and blood pressure” (7).

The biological effects of magnesium are widespread. When deficient, magnesium is correlated with systemic inflammation. Not only does magnesium sufficiency promote cardiovascular health, relaxing the smooth muscles that comprise blood vessels and preventing high levels of vascular resistance that cause hypertension, but it also plays a role in musculoskeletal health and prevents sarcopenia, osteoporosis, and fractures (8). Magnesium is essential to regulation of sleep (9) and vitamin D metabolism (10) as well as neural plasticity and cognitive function.

However, food processing and industrial agriculture, including monoculture crop practices and the use of magnesium-devoid fertilizers, have led to soil erosion and depletion of magnesium content in our food (7). Magnesium is likewise removed from most drinking water supplies, rendering magnesium deficiency an inevitability (11). As such, our daily intake of magnesium has steadily declined from 500 milligrams (mg) per day to 175 mg per day (7). The nutrient-poor, energy-dense dietary patterns which have come to dominate the industrialized landscape are also insufficient in the fiber-rich fruits and vegetables which contain magnesium.

Animal Studies Propose a Role for Magnesium in Depression

Preliminary animal studies pointed to a role of magnesium in depression, as depletion of magnesium in the diet of mice lead to enhanced depression- and anxiety-related behavior such as increased immobility time in the forced swim test (12). In the forced swim test, a common assay for examining depression-like behavior in rodents, the animal is confined to a container filled with water and observed as it attempts to escape. The time in which the animal exhibits immobility is used as a barometer of despair, indicating that the animal has succumbed to a fate of drowning (1).

This model is confirmed by studies showing that administering substances with antidepressant properties such as Hypericum perforatum, also known as St. John’s Wort, can significantly decrease the time the animal spends without locomotor activity (12). In addition, the time the animal spends immobilized is influenced by many of the factors that are changed as a consequence of depression in humans, such as drug-withdrawal-induced anhedonia, impaired sleep, and altered food consumption (1).

Human Studies Confirm the Role of Magnesium in Depression

There is a paucity of research on the influence of specific micronutrients in depression and results are inconsistent, but several studies have revealed low serum magnesium in this mood disorder. It is well-documented, for example, that dietary magnesium deficiency in conjunction with stress can lead to neuropathologies and symptoms of psychiatric disorders. Researchers echo this sentiment, stating that, “Dietary deficiencies of magnesium, coupled with excess calcium and stress may cause many cases of other related symptoms including agitation, anxiety, irritability, confusion, asthenia, sleeplessness, headache, delirium, hallucinations and hyperexcitability” (11, p. 362).

The Hordaland Health study in Western Norway illustrated an inverse association between standardized energy-adjusted magnesium intake and depression scores, meaning that people who consumed less magnesium had higher rates of depression (13). When the serum and cerebrospinal fluid of acutely depressed patients diagnosed with major depressive disorder or bipolar patients in a depressive episode were compared to healthy controls, the calcium to magnesium ratio was found to be elevated in the former (14). Calcium and magnesium are minerals which antagonize one another and compete for absorption, since each of these minerals is a divalent cation (a positive ion with a valence of two). Suicidality, one of the primary manifestations of severe depression, is accompanied by low cerebrospinal fluid levels of magnesium despite normal calcium levels, lending credence to the role of magnesium in positive emotionality (15).

Magnesium Effective in Bipolar Disorder, Fibromyalgia, PMS, and Chronic Fatigue Syndrome

A formulation of magnesium aspartate hydrochloride known as Magnesiocard has been shown to invoke mood-stabilizing effects in patients with severe rapid cycling bipolar disorder in one open study label (16). In half of the patients treated, this magnesium preparation had results equivalent to lithium, the standard of care for this patient population, such that the researchers suggested: “The possibility that Magnesiocard could replace or improve the efficacy of lithium as a preventive treatment of manic-depressive illness merits further clinical investigation” (16, p. 171). When used as an adjunctive therapy in severe, therapy-resistant mania, magnesium sulphate infusions significantly reduced the use of lithium, benzodiazepines and neuroleptics, so much so that the researchers concluded that it “may be a useful supplementary therapy for the clinical management of severe manic agitation” (17, p. 239).

In another randomized trial of elderly patients with type 2 diabetes and magnesium deficiency, elemental magnesium administered at 450 mg per day was found to have equivalent efficacy to 50 mg of the antidepressant drug Imipramine in treating depressive symptoms (18). Magnesium citrate taken at 300 mg per day has likewise been shown to decrease depression and other symptoms in patients with fibromyalgia as indicated by significant decreases in the fibromyalgia impact questionnaire (FIQ) and Beck depression scores (19).

Data also indicate that supplementation with 360 mg of magnesium administered to women with premenstrual syndrome (PMS) three times a day in the second half of the cycle is effective for so-called negative affect and other premenstrual-related mood symptoms (20). Lastly, intramuscular magnesium sulphate administered every week for six weeks has been proven to be effective in improving emotional state and other parameters in chronic fatigue syndrome (CFS) (21).

Mechanism of Action for Antidepressant Effects of Magnesium

According to researchers, “Biological systems discussed to be involved in the pathophysiology of affective disorders and the action of mood stabilizing drugs are affected by Mg, such as the activity of the hypothalamus–pituitary–adrenocortical (HPA) system, corticotropin releasing factor (CRF)-, GABA- and glutamatergic (via NMDA receptors) neurotransmission and several transduction pathways including protein kinase C” (12). Not only that, but magnesium elicits similar effects on nocturnal hormonal secretion and sleep brain waves to lithium salts, which are used as a treatment modality for bipolar disorder, supporting the role of magnesium as a mood stabilizer (22).

Magnesium operates as an agonist, or a stimulatory molecule, for γ-aminobutyric acid (GABA) receptors (22). GABA is the main inhibitory neurotransmitter in the central nervous system. By binding to the GABA receptor and replicating the effects of GABA, magnesium may alleviate anxiety. Magnesium may also elicit its antidepressant effects by acting as an inorganic antagonist of N-methyl-d-aspartic acid (NMDA) receptor function (Poleszak et al., 2007). Receptor antagonists are ligands, or substances, which bind to a receptor but inhibit its activity rather than activating it. NMDA receptors, which occur on the surface of nerve cells, are activated in part by glutamate, one of the excitatory amino acids in the brain.

Researchers state that, “Dysfunction of NMDA receptors seems to play a crucial role in the neurobiology of disorders such as Parkinson’s diseaseAlzheimer’s diseaseepilepsy, ischemic stroke, anxiety and depression,” such that, “ligands interacting with different sites of NMDA receptor complex are widely investigated as potential agents for the treatment of a variety of neuropsychiatric disorders” (22). In fact, drug inhibitors at the NMDA receptor complex, such as ketamine, demonstrate antidepressant effects (23, 24), but also induce such severe side effects that their clinical utility is limited (31). Magnesium, on the other hand, may have a similar mechanism of action by interfering with NMDA receptor activation without the adverse consequences of drug-induced NMDA receptor blockade (25).

Recent Study Proves Efficacy of Oral Magnesium for Depression

A recent open-label, randomized, cross-over trial was conducted in outpatient primary care clinics on 126 adults diagnosed with depression (26). During the intervention, 248 mg of elemental magnesium chloride per day, obtained from four 500 mg tablets, was administered for six weeks and compared to six weeks of no treatment, and subjects were evaluated for changes in depressive symptoms (26).

Magnesium administration results in clinically significant improvements in scores on both the Patient Health Questionnaire-9 (PHQ-9), a validated measure of the severity of depression and response to treatment, as well as the Generalized Anxiety Disorders-7 (GAD-7), a sensitive self-reported screening tool for severity of anxiety disorders (26). Impressively, results appeared in as little as two weeks, representing the dramatic improvement that nutrient restoration can facilitate (26). Impressively, however, magnesium exerted anti-depressant effects regardless of baseline magnesium level. It also exhibited efficacy independent of the gender, age, or baseline severity of depression of subjects, as well as their use of antidepressant medications (26). The authors of the study conclude, “Magnesium is effective for mild-to-moderate depression in adults. It works quickly and is well tolerated without the need for close monitoring for toxicity” (26).

Populations At Risk for Magnesium Deficiency

Half of the population of the United States was found to consume less than the recommended amount of magnesium when estimated a decade ago (27). Not only is magnesium lost with certain medical conditions, but this mineral is excreted as a consequence of biological activities such as sweating, urinating, and defecating as well as excess production of stress hormones (7, 11). In addition, because low magnesium has been correlated with various disease states, increasing magnesium status may mitigate risk of these diseases.

For instance, researchers note that, “Low magnesium intakes and blood levels have been associated with type 2 diabetes, metabolic syndrome, elevated C-reactive protein, hypertension, atherosclerotic vascular disease, sudden cardiac death, osteoporosis, migraine headache, asthma, and colon cancer” (27, p. 153). In addition, magnesium deficiency at a cellular level “elicits calcium-activated inflammatory cascades independent of injury or pathogens” (27, p. 153). Low magnesium is associated with systemic inflammation, and inflammation is at the root of most chronic and degenerative diseases.

Testing for Magnesium and Food Sources of Magnesium

While the first inclination of some physicians may be to test magnesium levels for an objective parameter of deficiency, the widely used serum or plasma magnesium does not accurately reflect magnesium levels stored in other tissues (28, 29). In addition, both this hematological index of magnesium status, referred to as total magnesium, and the erythrocyte magnesium level, indicative of the levels of magnesium inside red blood cells, are not negatively affected until severe magnesium deprivation has occurred (7). Therefore, these testing methodologies are not accurate enough to catch preliminary or subclinical magnesium deficiency.

Good food sources of magnesium include pumpkin and squash seed kernels, Brazil nuts, almonds, cashews, peanuts, pine nuts, quinoa, spinach, Swiss chard, beet greens, potatoes, artichoke hearts, dates, bananas, coconut milk, prickly pear, black beans, lima beans, soybeans, and seafood sources including halibut, abalone, anchovy, caviar, conch, crab, oyster, scallop, snail, and pollock. However, it is important to note that magnesium can be leeched from vegetables when food is boiled, and that fiber in excess can decrease magnesium absorption by increasing gastrointestinal motility (7).

Most Bioavailable Forms of Magnesium

As elucidated by the researchers, “Over-the-counter magnesium can be offered as an alternative therapy to those patients hesitant to begin antidepressant treatment and is easily accessible without a prescription” (26). Because the soil is no longer enriched in magnesium, supplementation may be warranted. Organic salts of magnesium, including the acetate, ascorbate, aspartate, bicitrate, gluconate, and lactate forms are more soluble and biologically active over the magnesium mineral salts such as magnesium oxide, magnesium carbonate, magnesium chloride, and magnesium sulfate (7).

However, case studies have shown remarkably rapid recovery from major depression, in less than seven days, when magnesium glycinate and magnesium taurinate are administered at dosages of 125 to 300 mg with each meal and at bedtime (11). Magnesium threonate may also be explored as a therapeutic option, as it may have better penetrance of the blood brain barrier and restore neurological levels of magnesium. This form, which is delivered directly to the brain, may improve cerebral signaling pathways and synaptic connections between nerve cells as well as support learning and memory, although the studies have been conducted in animal models (30).

Researchers report that magnesium is usually effective for treating depression in general use, and that comorbid conditions occurring in these case studies, including “traumatic brain injury, headache, suicidal ideation, anxiety, irritability, insomnia, postpartum depression, cocaine, alcohol and tobacco abuse, hypersensitivity to calcium, short-term memory loss and IQ loss were also benefited” by magnesium supplementation (11, p. 362). Barring abnormal kidney function, the Institute of Medicine sets the upper tolerable limit for intake at 350 mg of elemental magnesium per day, but there are few adverse side effects documented unless consumed in inordinate doses (26).

Before changing your medication or nutraceutical regimen, always consult a functional or integrative medical doctor for contraindications. However, given the benign nature of magnesium supplementation and the ubiquity of magnesium insufficiency, depressedpatients should be offered this as a first line strategy alongside a holistic root-cause resolution approach to treating depression

Magnesium: This Invisible Deficiency Can Harm Your Health


Story at-a-glance

  • Only about 25 percent of US adults are getting the recommended daily amount of magnesium (and even that may not be enough)
  • Magnesium deficiency may trigger 22 medical conditions, from anxiety to diabetes
  • Early signs of magnesium deficiency include loss of appetite, headache, nausea, fatigue, and weakness

Magnesium is a mineral used by every organ in your body, especially your heart, muscles, and kidneys.1 If you suffer from unexplained fatigue or weakness, abnormal heart rhythms or even muscle spasms and eye twitches, low levels of magnesium could be to blame.

If you’ve recently had a blood test, you might assume it would show a magnesium deficiency. But only 1 percent of magnesium in your body is distributed in your blood, making a simple sample of magnesium from a serum magnesium blood test not very useful.

Most magnesium is stored in your bones and organs, where it is used for many biological functions. Yet, it’s quite possible to be deficient and not know it, which is why magnesium deficiency has been dubbed the “invisible deficiency.”

By some estimates, up to 80 percent of Americans are not getting enough magnesium and may be deficient. Other research shows only about 25 percent of US adults are getting the recommended daily amount of 310 to 320 milligrams (mg) for women and 400 to 420 for men.2

Even more concerning, consuming even this amount is “just enough to ward off outright deficiency,” according to Dr. Carolyn Dean, a medical and naturopathic doctor.

Magnesium Deficiency May Trigger 22 Medical Conditions

Magnesium is often thought of primarily as a mineral for your heart and bones, but this is misleading. Researchers have now detected 3,751 magnesium-binding sites on human proteins, indicating that its role in human health and disease may have been vastly underestimated.3

Magnesium is also found in more than 300 different enzymes in your body and plays a role in your body’s detoxification processes, making it important for helping to prevent damage from environmental chemicals, heavy metals, and other toxins. In addition, magnesium is necessary for:

  • Activating muscles and nerves
  • Creating energy in your body by activating adenosine triphosphate (ATP)
  • Helping digest proteins, carbohydrates, and fats
  • Serving as a building block for RNA and DNA synthesis
  • Acting as a precursor for neurotransmitters like serotonin

Dr. Dean has studied and written about magnesium for more than 15 years. The latest addition of her book, The Magnesium Miracle, came out in 2014 and in it you can learn about 22 medical areas that magnesium deficiency triggers or causes, all of which have all been scientifically proven. This includes:4

Anxiety and panic attacks Asthma Blood clots
Bowel diseases Cystitis Depression
Detoxification Diabetes Fatigue
Heart disease Hypertension Hypoglycemia
Insomnia Kidney disease Liver disease
Migraine Musculoskeletal conditions (fibromyalgia, cramps, chronic back pain, etc.) Nerve problems
Obstetrics and gynecology (PMS, infertility, and preeclampsia) Osteoporosis Raynaud’s syndrome
Tooth decay    

Early signs of magnesium deficiency include loss of appetite, headache, nausea, fatigue, and weakness. An ongoing magnesium deficiency can lead to more serious symptoms, including:

Numbness and tingling Muscle contractions and cramps Seizures
Personality changes Abnormal heart rhythms Coronary spasms

The Role of Magnesium in Diabetes, Cancer, and More

Most people do not think about magnesium when they think about how to prevent chronic disease, but it plays an essential role. For instance, there have been several significant studies about magnesium’s role in keeping your metabolism running efficiently—specifically in terms of insulin sensitivity, glucose regulation, and protection from type 2 diabetes.

Higher magnesium intake reduces risk of impaired glucose and insulin metabolism and slows progression from pre-diabetes to diabetes in middle-aged Americans.5 Researchers stated, “Magnesium intake may be particularly beneficial in offsetting your risk of developing diabetes, if you are high risk.”

Multiple studies have also shown that higher magnesium intake is associated with a higher bone mineral density in both men and women,6 and research from Norway has even found an association between magnesium in drinking water and a lower risk of hip fractures.7

Magnesium may even help lower your risk of cancer, and a study published in the American Journal of Clinical Nutrition showed that higher intakes of dietary magnesium were associated with a lower risk of colorectal tumors.8

Results from the meta-analysis indicated that for every 100-mg increase in magnesium intake, the risk of colorectal tumor decreased by 13 percent, while the risk of colorectal cancer was lowered by 12 percent. The researchers noted magnesium’s anti-cancer effects may be related to its ability to reduce insulin resistance, which may positively affect the development of tumors.

Surprising Factors That Influence Your Magnesium Levels

Seaweed and green leafy vegetables like spinach and Swiss chard can be excellent sources of magnesium, as are some beans, nuts, and seeds, like pumpkin, sunflower, and sesame seeds. Avocados also contain magnesium. Juicing your vegetables is an excellent option to ensure you’re getting enough of them in your diet.

However, most foods grown today are deficient in magnesium and other minerals, so getting enough isn’t simply a matter of eating magnesium-rich foods (although this is important too). According to Dr. Dean:

“Magnesium is farmed out of the soil much more than calcium… A hundred years ago, we would get maybe 500 milligrams of magnesium in an ordinary diet. Now we’re lucky to get 200 milligrams.”

Herbicides, like glyphosate also act as chelators, effectively blocking the uptake and utilization of minerals in so many foods grown today. As a result, it can be quite difficult to find truly magnesium-rich foods. Cooking and processing further depletes magnesium.

Meanwhile, certain foods can actually influence your body’s absorption of magnesium. If you drink alcohol in excess, for instance, it may interfere with your body’s absorption of vitamin D, which in turn is helpful for magnesium absorption. If you eat a lot of sugar, this can also cause your body to excrete magnesium through your kidneys, “resulting in a net loss,” according to Dr. Danine Fruge, associate medical director at the Pritikin Longevity Center in Florida.9 The following factors are also associated with lower magnesium levels:10

  • Excessive intake of soda or caffeine
  • Menopause
  • Older age (older adults are more likely to be magnesium deficient because absorption decreases with age and the elderly are more likely to take medications that can interfere with absorption)
  • Certain medications, including diuretics, certain antibiotics (such as gentamicin and tobramycin), corticosteroids (prednisone or Deltasone), antacids, and insulin
  • An unhealthy digestive system, which impairs your body’s ability to absorb magnesium (Crohn’s disease, leaky gut, etc.)

Calcium, Vitamin K2, and Vitamin D Must Be Balanced with Magnesium

It may seem like you could remedy the risks of low magnesium simply by taking a supplement, but it’s not quite that simple. When you’re taking magnesium, you need to consider calcium, vitamin D3 and vitamin K2 as well, since these all work synergistically with one another. Excessive amounts of calcium without the counterbalance of magnesium can lead to a heart attack and sudden death, for instance. Research on the Paleolithic or caveman diet has shown that the ratio of calcium to magnesium in the diet that our bodies evolved to eat is 1-to-1.11Americans in general tend to have a higher calcium-to-magnesium ratio in their diet, averaging about 3.5-to-1.

If you have too much calcium and not enough magnesium, your muscles will tend to go into spasm, and this has consequences for your heart in particular. “What happens is, the muscle and nerve function that magnesium is responsible for is diminished. If you don’t have enough magnesium, your muscles go into spasm. Calcium causes muscle to contract. If you had a balance, the muscles would do their thing. They’d relax, contract, and create their activity,” Dr. Dean explains.

When balancing calcium and magnesium, also keep in mind that vitamins K2 and D need to be considered. These four nutrients perform an intricate dance together, with one supporting the other. Lack of balance between these nutrients is one of the reasons why calcium supplements have become associated with increased risk of heart attacks and stroke, and why some people experience vitamin D toxicity. Part of the explanation for these adverse side effects is that vitamin K2 keeps calcium in its appropriate place. If you’re K2 deficient, added calcium can cause more problems than it solves, by accumulating in the wrong places, like your soft tissue.

Similarly, if you opt for oral vitamin D, you need to also consume it in your food or take supplemental vitamin K2 and more magnesium. Taking mega doses of vitamin D supplements without sufficient amounts of K2 and magnesium can lead to vitamin D toxicity and magnesium deficiency symptoms, which include inappropriate calcification that may damage your heart.

Tips for Increasing Your Magnesium Levels

One way to really increase your magnesium, as well as many other important plant-based nutrients, is by juicing your greens. I typically drink one pint to one quart of fresh green vegetable juice every day, and this is one of my primary sources of magnesium. Organic foods may have more magnesium if grown in nutrient-rich soils but it is very difficult to make that determination. If you opt for a supplement, be aware that there are a wide variety of magnesium supplements on the market, because magnesium must be bound to another substance. There’s simply no such thing as a 100 percent magnesium supplement.

The substance used in any given compound can affect the absorption and bioavailability of the magnesium, and may provide slightly different, or targeted, health benefits. The table that follows summarizes some of the differences between the various forms. Magnesium threonate and citrate are some of the best sources, as it seems to penetrate cell membranes, including your mitochondria, which results in higher energy levels. Additionally, it also penetrates your blood-brain barrier and seems to do wonders to treat and prevent dementia and improve memory. If you take a supplement, you can use the “bowel test” to determine if you’re taking too much magnesium. Dr. Dean explains:12

The best way to tell if you are getting enough magnesium is the “bowel test”. You know when you have too much magnesium when your stools become loose. This, in fact, may be a blessing for people with constipation… [which] is one of the many ways magnesium deficiency manifests.”

Besides taking a supplement, another way to improve your magnesium status is to take regular Epsom salt baths or foot baths. Epsom salt is a magnesium sulfate that can absorb into your body through your skin. Magnesium oil can also be used for topical application and absorption. Whatever supplement you choose, be sure to avoid any containing magnesium stearate, a common but potentially hazardous additive.

Magnesium glycinate is a chelated form of magnesium that tends to provide the highest levels of absorption and bioavailability and is typically considered ideal for those who are trying to correct a deficiency. Magnesium oxide is a non-chelated type of magnesium, bound to an organic acid or a fatty acid. Contains 60 percent magnesium, and has stool softening properties
Magnesium chloride/Magnesium lactate contain only 12 percent magnesium, but has better absorption than others, such as magnesium oxide, which contains five times more magnesium Magnesium sulfate/Magnesium hydroxide (milk of magnesia) are typically used as laxatives. Be aware that it’s easy to overdose on these, so ONLY take as directed
Magnesium carbonate, which has antacid properties, contains 45 percent magnesium Magnesium taurate contains a combination of magnesium and taurine, an amino acid. Together, they tend to provide a calming effect on your body and mind
Magnesium citrate is magnesium with citric acid, which like most magnesium supplements has laxative properties but is well absorbed and cost effective Magnesium threonate is a newer, emerging type of magnesium supplement that appears promising, primarily due to its superior ability to penetrate the mitochondrial membrane, and may be the best magnesium supplement on the market

Why Magnesium is the Most Powerful Relaxation Mineral Known to Man 


A DEFICIENCY IN THIS CRITICAL nutrient makes you twice as likely to die as other people, according to a study published in The Journal of Intensive Care Medicine.(i) It also accounts for a long list of symptoms and diseases — which are easily helped and often cured by adding this nutrient.

 In fact, in my practice, this nutrient is one of my secret weapons against illness. Yet up to half of Americans are deficient in this nutrient and don’t know it.

The Power of Magnesium and What It Can Do For You

It is an antidote to stress, the most powerful relaxation mineral available, and it can help improve your sleep.

I find it very funny that more doctors aren’t clued in to the benefits of magnesium, because we use it all the time in conventional medicine. But we never stop to think about why or how important it is to our general health or why it helps our bodies function better.

 I remember using magnesium when I worked in the emergency room. It was a critical “medication” on the crash cart. If someone was dying of a life-threatening arrhythmia (or irregular heart beat), we used intravenous magnesium. If someone was constipated or needed to prepare for colonoscopy, we gave them milk of magnesia or a green bottle of liquid magnesium citrate, which emptied their bowels.

If pregnant women came in with pre-term labor, or high blood pressure of pregnancy (pre-eclampsia) or seizures, we gave them continuous high doses of intravenous magnesium.

But you don’t have to be in the hospital to benefit from getting more magnesium. You can start taking regular magnesium supplementation today and see results.

 The Relaxation Mineral

Think of magnesium as the relaxation mineral. Anything that is tight, irritable, crampy, and stiff — whether it is a body part or an even a mood — is a sign of magnesium deficiency.

This critical mineral is actually responsible for over 300 enzyme reactions and is found in all of your tissues — but mainly in your bones, muscles, and brain. You must have it for your cells to make energy, for many different chemical pumps to work, to stabilize membranes, and to help muscles relax.

When was the last time you had a good dose of seaweed, nuts, greens, and beans? If you are like most Americans, your nut consumption mostly comes from peanut butter.

That is why the list of conditions that are found related to magnesium deficiency is so long. In fact, there are over 3,500 medical references on magnesium deficiency!

Even so, this mineral is mostly ignored because it is not a drug, even though it is MORE powerful than drugs in many cases. That’s why we use it in the hospital for life-threatening and emergency situations like seizures and heart failure.

You might be magnesium deficient if you have any of the following symptoms:

  • Muscle cramps or twitches
     Insomnia
  • Irritability
  • Sensitivity to loud noises
  • Anxiety
  • Autism
    ADD
  • Palpitations
  • Angina
  • Constipation
  • Anal spasms
  • Headaches
  • Fibromyalgia
  • Chronic fatigue
  • Asthma
  • Kidney stones
  • Diabetes
  • Obesity
  • Osteoporosis
  • High blood pressure
  • PMS
  • Menstrual cramps
  • Irritable bladder
  • Irritable bowel syndrome
  • Reflux
  • Trouble swallowing

Magnesium deficiency has even has been linked to inflammation in the body and higher CRP levels.

In our society, magnesium deficiency is a huge problem. By conservative standards of measurement (blood, or serum, magnesium levels), 65 percent of people admitted to the intensive care unit — and about 15 percent of the general population — have magnesium deficiency.

But this seriously underestimates the problem, because a serum magnesium level is the LEAST sensitive way to detect a drop in your total body magnesium level. So rates of magnesium deficiency could be even higher!

The reason we are so deficient is simple: Many of us eat a diet that contains practically no magnesium — a highly-processed, refined diet that is based mostly on white flour, meat, and dairy (all of which have no magnesium).

When was the last time you had a good dose of sea vegetables (seaweed), nuts, greens, and beans? If you are like most Americans, your nut consumption mostly comes from peanut butter, and mostly in chocolate peanut butter cups.

Much of modern life conspires to help us lose what little magnesium we do get in our diet. Magnesium levels are decreased by excess alcohol, salt, coffee, phosphoric acid in colas, profuse sweating, prolonged or intense stress, chronic diarrhea, excessive menstruation, diuretics (water pills), antibiotics and other drugs, and some intestinal parasites. In fact, in one study in Kosovo, people under chronic war stress lost large amounts of magnesium in their urine.

This is all further complicated by the fact that magnesium is often poorly absorbed and easily lost from our bodies. To properly absorb magnesium we need a lot of it in our diet, plus enough vitamin B6, vitamin D, and selenium to get the job done.

A recent scientific review of magnesium concluded, “It is highly regrettable that the deficiency of such an inexpensive, low-toxicity nutrient results in diseases that cause incalculable suffering and expense throughout the world.” (ii) I couldn’t’ have said it better myself.

It is difficult to measure and hard to study, but magnesium deficiency accounts for untold suffering — and is simple to correct. So if you suffer from any of the symptoms I mentioned or have any of the diseases I noted, don’t worry — it is an easy fix!! Here’s how.

Stop Draining Your Body of Magnesium

  • Limit coffee, colas, salt, sugar, and alcohol
  • Learn how to practice active relaxation
  • Check with your doctor if your medication is causing magnesium loss (many high blood pressure drugs or diuretics cause loss of magnesium)

Eat Foods High in Magnesium

Include the following in your diet as often as you can:

Kelp, wheat bran, wheat germ, almonds, cashews, buckwheat, brazil nuts, dulse, filberts, millet, pecans, walnuts, rye, tofu, soy beans, brown rice, figs, dates, collard greens, shrimp, avocado, parsley, beans, barley, dandelion greens, and garlic.

Here are two recipes to help you include magnesium in your daily diet – Coconut Peach Crumble and Grilled Salmon with Avocado & Garlic Salsa.

Take Magnesium Supplements

  • The RDA (the minimum amount needed) for magnesium is about 300 mg a day. Most of us get far less than 200 mg.
  • Some may need much more depending on their condition.
  • Most people benefit from 400 to 1,000 mg a day.
  • The most absorbable forms are magnesium citrate, glycinate taurate, or aspartate, although magnesium bound to Kreb cycle chelates (malate, succinate, fumarate) are also good.
  • Avoid magnesium carbonate, sulfate, gluconate, and oxide. They are poorly absorbed (and the cheapest and most common forms found in supplements).
  • Side effects from too much magnesium include diarrhea, which can be avoided if you switch to magnesium glycinate.
  • Most minerals are best taken as a team with other minerals in a multi-mineral formula.
  • Taking a hot bath with Epsom salts (magnesium sulfate) is a good way to absorb and get much needed magnesium.

People with kidney disease or severe heart disease should take magnesium only under a doctor’s supervision. So if you’re coping with the symptoms here, relax! Magnesium is truly a miracle mineral. It is essential for lifelong vibrant health.

Now I’d like to hear from you…

  • Do you suffer from any of the symptoms I’ve mentioned?
  • Do you currently take a magnesium supplement? What results have you noticed?
  • Which of the tips mentioned above do you plan to try?

Source:http://theheartysoul.com

9 Signs You Have a Magnesium Deficiency


We all know that magnesium is important for our health, but many of us are not actually aware of its great meaning for the overall health.

Namely, it is needed for almost all body organs, tissues, and functions, from cellular to heart health. Therefore, its deficiency in the system leads to numerous health issues, a weakened immune system, and various chronic and acute ailments.

Moreover, only a few know the needed levels of magnesium in the body. The newest study has found that most people in the United States, actually 80 percent according to Dr. Mercola, lack magnesium in their bodies.

Yet, luckily for us, it can be obtained through food, such as nuts, bananas, fish, grains, dark-green leafy vegetables, fruits, avocados, dark chocolate.

Yet, if you review this list, you can easily conclude that these foods are not on the common daily menu, as we generally consume processed foods, which are devoid of nutrients, including magnesium.

Once more, magnesium plays an essential role in the overall health, as it performs numerous vital body functions, such as:

  • Promotes proper digestion
  • Enzyme activity, it supports thousands of biochemical processes
  • The internal instructions of the body for the formation of new cells and proteins
  • Mineral balance
  • Production of energy, the energy storage unit of the cells

Namely, it stimulates the activation of over 300 enzymes, regulates vital body functions, like muscle contractions and production of energy. It gives the stimulus for the muscles to relax and contract, and as soon as the muscles which line major blood vessels contract, it affects the blood pressure.

Moreover, it supports every other chemical in the body to perform its function. It is mainly intracellular ion, and it is mostly concentrated in the skeleton of the body, 20- 30 percent are located in the muscles and only 2 percent outside of cells.

Since its deficiency can affect the entire body and functions in it, it should be treated on time. Therefore, you need to know the signs the body sends that it is deficient in magnesium:

  • Insomnia
  • Anxiety
  • Leg cramps
  • Muscle pain or fibromyalgia
  • High blood pressure
  • Type II diabetes
  • Persistent migraines
  • Osteoporosis
  • Fatigue

Also, one may experience overall weakness, nausea, and appetite loss.

If it is not treated on time, this issue may cause more complicated symptoms. These are some of the severe signs of magnesium deficiency:

  • Personality changes
  • Abnormal heart rhythms
  • Muscle contractions and cramps
  • Seizures
  • Numbness and tingling
  • Coronary spasms

The diet is the first thing you should change in order to treat some vitamin or nutrient deficiency. Therefore, you should incorporate foods rich in magnesium into your daily diet, and create a balanced diet, in order to treat this issue.

Foods high in magnesium include: nuts and seeds (squash and pumpkin seeds), avocados, dried fruits (dates, prunes, apricots), dark leafy greens (kale, spinach), beans and lentils (soybeans, chickpeas, kidney beans), fish (especially mackerel), whole grains (quinoa, brown rice), dark chocolate, low-fat dairy (plain non-fat yogurt, goat cheese), and bananas.

Furthermore, you can also take some magnesium supplements to boost the levels of this mineral in your body. However, note that you should not shock your body with high amounts, but slowly increase the amount of magnesium intake through supplementing.

Experts advise that you begin with a dosage of 300-400 milligrams daily. You should not worry if you get frequent urges to visit the bathroom, as it can act as a laxative. Yet, if you increase its amounts gradually, you will prevent this.

Magnesium is vital for your body and health, so you should not ignore symptoms of its deficiency, and should treat it on time in order to keep your body healthy and prevent numerous health issues.

Magnesium deficiency — a less detected condition with serious effects.


The mineral is known to improve athletic performance as it increases glucose availability as well as lactase clearance in muscles.

magnesium, magnesium deficiency, magnesium deficiency symptoms, magnesium deficiency effects, magnesium deficiency prevention, mineral deficiency, vital minerals, healthThere is experimental and clinical evidence that the amount of magnesium in urban and western diets is insufficient to meet individual demands.

Magnesium deficiency in our bodies is one of the most under-recognised deficiencies compared to other nutrients. The mineral, widely available in our food supply and environment, seems to be causing serious concern. According to research published in the journal ‘Nutrition Reviews’ in March 2012, more than half (56 per cent) of the US population consumed less than the required amount of magnesium in 2001-02, which corresponded to a sharp increase in type-2 diabetes in the country.

Magnesium plays an important role in energy production and storage, muscle contraction and maintenance of blood glucose levels. It has been established as a key nutrient, especially for individuals with a regular exercise regimen and athletes.

The mineral is known to improve athletic performance as it increases glucose availability as well as lactase clearance in the muscles during exercise. Magnesium is also known to promote strength and cardio-respiratory function. Its role among athletes appears to be far more significant than realised and can have life-threatening consequences if overlooked.

Magnesium deficiency is associated with muscle weakness, cramps, structural damage of muscle fibre, strength and power limitation, therefore increasing susceptibility to cellular damage and affecting muscle performance. Symptoms of the deficiency include insomnia, muscle cramps, muscle weakness, headaches, fatigue, dizziness, irritability, hyper-excitability, decreased concentration and depression. Severe magnesium deficiency may cause low blood calcium and potassium levels, loss of appetite, nausea, arrhythmia (irregular heart beat), even cardiac arrest and sudden death.

As magnesium is lost through sweat and urine, individuals engaged in intense exercise or those working out at high temperatures lose more of the mineral than the average person; hence their requirement is 10 to 20 per cent more than most individuals. Accumulating evidence supports the theory that athletes and those involved in regular exercise must pay special attention to their nutrient and micronutrient status.

Magnesium deficiency is not only extremely common but is also linked to several diseases and health problems. But many symptoms of low magnesium are not unique to this deficiency alone, making it difficult to diagnose accurately. Blood or serum magnesium levels may not always reflect the true status. Therefore, low magnesium levels often, go completely unrecognised and untreated.

Magnesium deficiency is common among those suffering from chronic digestive problems, irritable bowel syndrome (IBS), Crohn’s disease, ulcerative colitis, mal-absorption, celiac disease, gluten-related disorders, endocrine problems, vitamin D deficiency, diabetes, chronic alcoholism, diuretics or among those who consume excess sugar or caffeine.

The mineral is found abundantly in foods like green vegetables, legumes, peas, beans and nuts (specially almonds), some shellfish and most whole unrefined cereals. Hard water has been found to contain more magnesium than soft water. Cooking decreases the magnesium content of food.

There is experimental and clinical evidence that the amount of magnesium in urban and western diets is insufficient to meet individual demands and that magnesium deficiency may be contributing to common health problems. However, supplementation must be done under the care of a qualified professional.

– See more at: http://indianexpress.com/article/lifestyle/health/magnesium-deficiency-symptoms-effects-2755529/#sthash.TsdIcZ21.dpuf

 

5 Warning Signs of Magnesium Deficiency


Many Americans do not understand the importance of magnesium in the same way they understand calcium or iron, for instance. Nonetheless, adequate magnesium levels are crucial for brain, cardiac and muscle function and it is needed, along with silica and Vitamins D and K to promote bone health. Magnesium deficiency is more common than many people suspect, and below are 5 warning signs that could indicate a deficiency in this important mineral.

image

1. Ringing in the Ears or Hearing Loss
Tinnitus, or a constant, high-pitched ringing in the ears is common symtom of magnesium deficiency, as is hearing loss. There are have been a number of studies done on the relationship between ear health and sufficient magnesium levels. In one Chinese study, it was found that magnesium in sufficient quantities will prevent the formation of the free radicals that can lead to hearing loss. In a study at the Mayo Clinic, it was found that treating patients who had experienced hearing loss with magnesium supplementation often helped restore that loss within three months.

2. Muscle Cramps or Tremors
Magnesium is crucial to optimim muscle function. Without it, the body would be in a state of convulsion, because it is this mineral that allows the muscles to relax. That is why, for instance, a magnesium oxide drip is used to ease women in labor and why magnesium is found in so many sleep-inducing supplements. A lack of sufficient magnesium, therefore, can lead to facial tics, muscle cramping and twitching or cramping of the feet while trying to sleep.

3. Depression
The link between low magnesium levels and depression was understood over a century ago, when doctors would use it to treat this mental health disorder. Modern science has backed this up, with a study at a psychiatric hospital in Croatia finding that many attempted suicide patients had severely low levels of this important mineral. One advantage of magnesium over traditional antidepressants is the lack of side effects sometimes associated with these medications.

4. Abnormal Heart Function
As previously discussed, low magnesium levels can have an effect on muscles throughout the body and this includes the heart muscles. Insufficient magnesium can induce a condition known as a cardiac arrhythmia, in which the heart fails to beat regularly and this, in turn, can cause a greater risk for complications like heart attacks and strokes. That is why, for instance, doctors at the Henry Low Heart Center in Connecticut treat their arrhythmia patients with a medication which contains magnesium.

5. Kidney Stones
Many people believe that kidney stones are caused by an excess of calcium, but in fact it is a lack of magnesium that is the culprit. Magnesium prevents the formation of these stones by inhibiting the binding of calcium with oxalate, the two compounds which make up these stones. Kidney stones can be excruciatingly painful, so it is good to know that something as simple as magnesium supplementation can prevent them!

If experiecing any of these symptoms, consulting with a healthcare practitioner is a good idea. It is also wise to follow a diet which includes foods like okra, sunflower or pumpkin seeds, almonds, soy or black beans, cashews and spinach as these are all natural magnesium sources.

Why 80% of Us Are Deficient In Magnesium


Magnesium deficiency is often misdiagnosed because it does not show up in blood tests – only 1% of the body’s magnesium is stored in the blood.

Most doctors and laboratories don’t even include magnesium status in routine blood tests. Thus, most doctors don’t know when their patients are deficient in magnesium, even though studies show that the majority of Americans are deficient in magnesium.

Consider Dr. Norman Shealy’s statements, “Every known illness is associated with a magnesium deficiency” and that, “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.” The truth he states exposes a gapping hole in modern medicine that explains a good deal about iatrogenic death and disease. Because magnesium deficiency is largely overlooked, millions of Americans suffer needlessly or are having their symptoms treated with expensive drugs when they could be cured with magnesium supplementation.

One has to recognize the signs of magnesium thirst or hunger on their own since allopathic medicine is lost in this regard. It is really something much more subtle then hunger or thirst but it is comparable. In a world though where doctors and patients alike do not even pay attention to thirst and important issues of hydration, it is not hopeful that we will find many recognizing and paying attention to magnesium thirst and hunger, which is a dramatic way of expressing the concept of magnesium deficiency.

Few people are aware of the enormous role magnesium plays in our bodies. Magnesium is by far the most important mineral in the body. After oxygen, water, and basic food, magnesium may be the most important element needed by our bodies; vitally important, yet hardly known. It is more important than calcium, potassium or sodium and regulates all three of them. Millions suffer daily from magnesium deficiency without even knowing it

In fact, there happens to be a relationship between what we perceive as thirst and deficiencies in electrolytes. I remember a person asking, “Why am I dehydrated and thirsty when I drink so much water?” Thirst can mean not only lack of water but it can also mean that one is not getting enough nutrients and electrolytes. Magnesium, Potassium, Bicarbonate, Chloride and Sodium are some principle examples and that is one of the reasons magnesium chloride is so useful.

A man with magnesium deficiency
Magnesium Torment (Deficiency)

You know all those years, when doctors used to tell their patients ‘its all in your heads,’ were years the medical profession was showing its ignorance. It is a torment to be magnesium deficient on one level or another. Even if it’s for the enthusiastic sport person whose athletic performance is down, magnesium deficiency will disturb sleep and background stress levels and a host of other things that reflect on the quality of life. Doctors have not been using the appropriate test for magnesium – their serum blood tests just distort their perceptions. Magnesium has been off their radar screens through the decades that magnesium deficiencies have snowballed.

Symptoms of Magnesium Deficiency

The first symptoms of deficiency can be subtle – as most magnesium is stored in the tissues, leg cramps, foot pain, or muscle ‘twitches’ can be the first sign. Other early signs of deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. As magnesium deficiency worsens, numbness, tingling, seizures, personality changes, abnormal heart rhythms, and coronary spasms can occur.

A full outline of magnesium deficiency was beautifully presented in a recent article by Dr. Sidney Baker. “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.”

Magnesium is needed by every cell in the body including those of the brain. It is one of the most important minerals when considering supplementation because of its vital role in hundreds of enzyme systems and functions related to reactions in cell metabolism, as well as being essential for the synthesis of proteins, for the utilization of fats and carbohydrates. Magnesium is needed not only for the production of specific detoxification enzymes but is also important for energy production related to cell detoxification. A magnesium deficiency can affect virtually every system of the body.

Water rich in magnesium can prevent magnesium deficiency
Like water we need magnesium everyday. There is an
eternal need for magnesium as well as water and when
magnesium is present in water life and health are enhanced.

One of the principle reason doctors write millions of prescriptions for tranquilizers each year is the nervousness, irritability, and jitters largely brought on by inadequate diets lacking magnesium. Persons only slightly deficient in magnesium become irritable, highly-strung, and sensitive to noise, hyper-excitable, apprehensive and belligerent. If the deficiency is more severe or prolonged, they may develop twitching, tremors, irregular pulse, insomnia, muscle weakness, jerkiness and leg and foot cramps.

If magnesium is severely deficient, the brain is particularly affected. Clouded thinking, confusion, disorientation, marked depression and even the terrifying hallucinations of delirium tremens are largely brought on by a lack of this nutrient and remedied when magnesium is given. Because large amounts of calcium are lost in the urine when magnesium is under supplied, the lack of this nutrient indirectly becomes responsible for much rampant tooth decay, poor bone development,osteoporosis and slow healing of broken bones and fractures. With vitamin B6 (pyridoxine), magnesium helps to reduce and dissolve calcium phosphate kidney stones.

Magnesium deficiency may be a common factor associated with insulin resistance. Symptoms of MS that are also symptoms of magnesium deficiency include muscle spasms, weakness, twitching, muscle atrophy,  an inability to control the bladder, nystagmus (rapid eye movements), hearing loss, and osteoporosis.  People with MS have higher rates of epilepsy than controls.  Epilepsy has also been linked to magnesium deficiencies.[1]

Another good list of early warning symptoms suggestive of magnesium insufficiency:

  • 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

Possible manifestations of magnesium deficiency include:

  • 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

Severe magnesium deficiency can result in low levels of calcium in the blood (hypocalcemia). Magnesium deficiency is also associated with low levels of potassium in the blood (hypokalemia). Magnesium levels drop at night, leading to poor REM (Rapid Eye Movement) sleep cycles and unrefreshed sleep. Headaches, blurred vision, mouth ulcers, fatigue and anxiety are also early signs of depletion.

image

We hear all the time about how heart disease is the number one health crisis in the country, about how high blood pressure is the “silent killer”, and about how ever increasing numbers of our citizens are having their lives and the lives of their families destroyed by diabetes, Alzheimer’s disease, and a host of other chronic diseases.

Signs of severe magnesium deficiency include:

  • 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

But wait a minute, aren’t those the same symptoms for diabetes? Many people have diabetes for about 5 years before they show strong symptoms. By that time, some people already have eye, kidney, gum or nerve damage caused by the deteriorating condition of their cells due to insulin resistance and magnesium deficiency. Dump some mercury and arsenic on the mixture of etiologies and pronto we have the disease condition we call diabetes.

Magnesium deficiency is synonymous with diabetes and is at the root of many if not all cardiovascular problems.

Magnesium deficiency is a predictor of diabetes and heart disease both; diabetics both need more magnesium and lose more magnesium than most people. In two new studies, in both men and women, those who consumed the most magnesium in their diet were least likely to develop type 2 diabetes, according to a report in the January 2006 issue of the journal Diabetes Care. Until now, very few large studies have directly examined the long-term effects of dietary magnesium on diabetes. Dr. Simin Liu of the Harvard Medical School and School of Public Health in Boston says, “Our studies provided some direct evidence that greater intake of dietary magnesium may have a long-term protective effect on lowering risk,” said Liu, who was involved in both studies.

The thirst of diabetes is part of the body’s response to excessive urination. The excessive urination is the body’s attempt to get rid of the extra glucose in the blood. This excessive urination causes the increased thirst. But we have to look at what is causing this level of disharmony. We have to probe deeper into layers of cause. The body needs to dump glucose because of increasing insulin resistance and that resistance is being fueled directly by magnesium deficiency, which makes toxic insults more damaging to the tissues at the same time.

When diabetics get too high blood sugars, the body creates “ketones” as a by-product of breaking down fats. These ketones cause blood acidity which causes “acidosis” of the blood, leading to Diabetic Ketoacidosis (DKA), This is a very dangerous condition that can lead to coma and death. It is also called “diabetic acidosis”, “ketosis”, “ketoacidosis” or “diabetic coma”. DKA is a common way for new Type 1 diabetics to be diagnosed. If they fail to seek medical advice on symptoms like urination, which is driving thirst they can die of DKA.

Oral magnesium supplements reduce erythrocyte[2] dehydration.[3] In general, optimal balances of electrolytes are necessary to maintain the best possible hydration. Diabetic thirst is initiated specifically by magnesium deficiency with relative calcium excess in the cells. Even water, our most basic nutrient starts having a hard time getting into the cells with more going out through the kidneys.

Autism and Magnesium Deficiency

When dealing with autism spectrum and other neurological disorders in children it is important to know the signs of low magnesium: restless, can’t keep still, body rocking, grinding teeth, hiccups, noise sensitive, poor attention span, poor concentration, irritable, aggressive, ready to explode, easily stressed. When it comes to children today we need to assume a large magnesium deficiency for several reasons.

1) The foods they are eating are stripped of magnesium because foods in general, as we shall see below are declining in mineral content in an alarming way.

2) The foods many children eat are highly processed junk foods that do not provide real nutrition to the body.

3) Because most children on the spectrum are not absorbing the minerals they need even when present in the gut. Magnesium absorption is dependent on intestinal health, which is compromised totally in leaky gut syndromes and other intestinal problems that the majority of autism syndrome disorders.

4) Because the oral supplements doctors rely on are not easily absorbed, because they are not in the right form and because magnesium in general is not administered easily orally.

Modern medicine is supposed to help people not hurt them, but with their almost total ignorance of magnesium doctors end up hurting more than they help for many of the medical interventions drive down magnesium levels when they should be driving them up. Many if not most pharmaceutical drugs drive magnesium levels into very dangerous zones and surgery done without increasing magnesium levels is much more dangerous then surgery done with.

The foundation of medical arrogance is actually medical ignorance and the only reason ignorance and arrogance rule the playing field of medicine is a greed lust for power and money. Human nature seems to be at its worst in modern medicine when it should be at its best. It is sad that people have to suffer needlessly and extraordinarily tragic that allopathic medicine has turned its back on the Hippocratic Oath and all that it means.

Magnesium: Miracle Mineral For All Skin Problems


Magnesium Miracle Mineral For All Skin Problems

Magnesium fosters good health in the body by regulating blood pressure, lowering the risk of cardio-vascular disease, preventing migraines and reducing menstrual cramps. It is required for the performance of over 300 reactions in the body. It’s also the fourth most prevalent mineral found in cells, after calcium, phosphorous and potassium; and the third most abundant mineral in sea water, and the eighth most abundant mineral on Earth. But did you know that it can also do wonders for your skin? In fact, it’s considered as ”the mineral of beauty” in traditional Chinese medicine.

Magnesium deficiency results in lower levels of fatty acids on the skin. This reduces elasticity and moisture and creates the perfect condition for dryness and inflammation.

The Beauty Benefits of Magnesium

Magnesium helps restore cellular magnesium levels,  acts as a natural cellular protectant, facilitates safe and effective detoxification, provides relief of aches, pains, spasms and encourages healthy skin tissue growth. Other benefits can be found here: Health Benefits of Magnesium

.Prevents Wrinkles: Magnesium is necessary for the enzymes that regulate DNA replication and repair. Without it, the skin is subject to a host of harmful free radical damage and inflammation. The book “The Magnesium Miracle” cites a study showing that skin cells grown without magnesium were twice as likely to suffer attacks from free radicals.

.Reduces Breakouts: In a 2007 study cited in the “American Journal of Clinical Nutrition,” Magnesium was discovered to help reduce inflammation caused by an excess amount of E-selectin and C-reactive protein. E-selectin is produced when the skin sustains any type of injury, including those created by acne-causing bacteria invading the skin. The presence of E-selectin results in acne inflammation. Magnesium helps reduce E-selectin’s effects and prevents the inflammation.

.Tackles Skin Allergies: Eczema is often a sign of a magnesium deficiency. When magnesium levels are low, the body begins to produce histamines. Histamine creates itchy skin and red blotches, which is caused by swelling blood vessels leaking fluid into the skin and tissues. Along with histamine production, magnesium deficiency also results in lower levels of fatty acids on the skin. This reduces elasticity and moisture and creates the perfect condition for dryness and inflammation.

Magnesium: Topical Application Vs Oral Intake

Magnesium can be obtained from a variety of food sources. (Refer here: Magnesium-rich foods). However, Magnesium and other nutrients are diminished or lost in produce after harvest, through handling, refrigeration, transport and storage. This article gives a fair idea about magnesium loss in foods.

Studies indicate that most Americans have magnesium deficient diets, with 1 in 5 getting less than half the RDA for magnesium in their daily diets. Oral supplementation is affected by numerous things in your gut irrespective of the type of oral magnesium you take. Moreover, magnesium taken orally can be potentially laxative and the ability to absorb magnesium through the GI tract is limited by its shortened transit time.

The skin is a living, breathing organ. So long as a molecule or ion is small enough to pass through the porous surface of the skin, it will eventually end up in your blood stream. Topical application also allows you to maximize the amount of magnesium you’re getting daily without having to worry about diarrhea, digestion, or swallowing additional pills several times a day. It is especially effective as a painkiller and can be applied directly to the trouble area, often providing instant relief.

Magnesium Oil

A deficiency of magnesium as you age can result in calcification in the kidneys, bladder and joints. The introduction of additional magnesium in your diet from magnesium oil can support the health of bones and teeth, which deteriorate as you age. Other conditions that come with age, such as poor circulation and glandular disorders, can be helped with adequate intake of magnesium oil.

Arthritis

Magnesium oil can soothe arthritis by relaxing the muscles in arthritic joints. In order to relieve arthritis pain, you can take magnesium oil orally as a diluted mixture, or rub it over the skin surrounding the joint. If you have sensitive skin, you should dilute the oil with water before topical application. You can use up to 600 mg per day of magnesium oil, in separate doses with meals, to relieve arthritis pain. If you have low blood pressure, you should only take 300 mg per day.

Osteoporosis

If you have osteoporosis, your hips, spine and wrists are very susceptible to breaks and fractures due to loss of bone density. Even if you are not diagnosed with osteoporosis, magnesium oil can have positive effects if you have low bone mass. Magnesium oil may act as a buffer against diets with high acidity, as well as substitute for a lack of calcium in the bones.

DIY Magnesium Oil

You will need:
.½ cup Magnesium Chloride Flakes
.½ cup Distilled Water
.A Glass Bowl or Glass Measuring Cup
.A Glass Spray Bottle

Directions:
.Boil the distilled water. It is important to use distilled water, to extend the shelf life of the mixture.
.Put Magnesium Chloride Flakes in a glass bowl or measuring cup and the pour the boiling water over it.
.Stir well until completely dissolved.
.Let cool completely and store in the spray bottle.
.Can be stored at room temperature for at least six months.

Usage:
Spray on arms, legs, and stomach daily. It may tingle on the skin the first few times and which is normal. It should fade after a few applications, but you can dilute with more water if it bothers you too much. You can either leave it on the skin or wash off after 20-30 minutes.

DIY Magnesium Body Cream

You will need:
.1/2 c. Double-Strength Magnesium Oil OR (follow the steps above to make your own)
.1/2 c. Avocado Oil.
Note: If you want a harder lotion, use coconut oil. Alternatively almond oil, olive oil or jojoba oil also works.
. 1/2 c. Unrefined Shea Butter.
Note: Those with an allergy to latex should choose cocoa butter or mango butter.
.2 tbsp. Beeswax.
.4-6 Drops of any Essential Oil.

Directions:
.In a saucepan over low heat, melt together the shea butter and beeswax, then add the avocado oil.
.Add the melted oils to a blender. The oils and the magnesium oil should be about the same temperature, or just warmer than room temperature. If they are different, they won’t form an emulsion.
.Add the magnesium oil to the blender. Turn it on low at first, then turn it up until the lotion turns thick, white, and opaque.
.Immediately pour the finished lotion into a glass jar.
.This lasts for 3 – 6 months.

Uses:
.Rub it on your leg or foot to ease and prevent cramps.
.Use it as a massage oil, using almond oil as a carrier/base oil.
.Rub a pea-sized amount at the base of the skull and the back of the neck to relieve a tension headache.
.Massage into lower back to relax injured or sore back muscles.
.Rub it on the stomach right before bed for a deeper sleep.
.Pregnant women can use it to reduce morning sickness and pregnancy heartburn

Magnesium deficiency symptoms explained: Do you show any of these?


Vitamins and minerals are essential to good health. They help build tissues and bones, transport and regulate our hormones, allow us to fight off infections and strengthen our immune systems. When we have a vitamin or mineral deficiency, it plays havoc with our bodies and our health. And the mineral magnesium is no exception.

magnesium

What does magnesium do?

Every organ in your body needs magnesium. It contributes to the formation of your teeth and bones, helps activate essential enzymes, regulates blood calcium levels, aids in the production of energy and regulates other essential nutrients such as zinc, copper, potassium and vitamin D. Our hearts, kidneys and muscles all require magnesium as well.

Foods high in magnesium include nuts, whole grains and green leafy vegetables, but it is difficult to get enough magnesium from dietary sources. Even when you do get enough magnesium from your diet, many things can deplete your body of this essential mineral. These include a viral illness that causes diarrhea or vomiting, irritable bowel syndrome, diabetes, hyperthyroidism, pancreatitis and kidney disease. Stress, menstrual periods and excessive use of coffee, salt, alcohol and soda can also deplete your magnesium stores.

Magnesium deficiency symptoms explained

magnesium deficiency can present itself with very specific symptoms. If you are experiencing any of these, a lack of magnesium may be the cause.

  • Depression – A study by the George Eby Research Institute reported at Science.NaturalNews.com (1) posits that a magnesium deficiency can cause neurological dysfunction and “neuronal injury” in the brain, which can lead to depression. Studies from as early as 1921 support this conclusion. A more recent clinical trial, conducted in 2008, proved that magnesium was as effective as antidepressants in treating diabetic patients with depression, without any of the harsh side effects of drug treatments.
  • Restless leg syndrome – Restless leg syndrome has only recently been recognized by the medical community, but those who suffer from it know that it has always been all too real. The condition causes a feeling of jitteriness and muscle tension in the legs, and sometimes the arms as well. The feeling is usually described as a constant, irresistible need to move the affected limb. Since the symptoms are usually worse at night, it can make sleep nearly impossible.
  • Abnormal heart rhythms – Also known as palpitations, abnormal heart rhythms are often experienced as a “flip flop” sensation in the chest or a feeling of the heart skipping a beat. The frightening sensation can last for just a few seconds or for a minute or more. According to an article published by the University of Maryland Medical Center (2), women with the highest level of dietary magnesium had the lowest risk of cardiac death. Men with an increased magnesium intake had a lower incidence of coronary heart disease. Intravenous magnesium, the article continues, is used in hospitals to reduce the chances of cardiac arrhythmias and atrial fibrillation.
  • Muscle spasms – Anyone who has had a Charlie Horse knows how painful muscle spasms can be. A deficiency in magnesium can cause muscles anywhere in the body to spasm when under tension — as when reaching for something, standing or even sneezing. Ironically, the muscles can also spasm when they have been at rest. This can cause sufferers to have frightening muscle spasms in the middle of the night which can often only be relieved by standing or walking.
  • Migraine headaches – An article, “Headache, Migraine – In-Depth Report,” posted by The New York Times (3), cites magnesium supplementation as a non-drug treatment for migraines. Some studies, the article states, have shown a link between a magnesium deficiency and an increased risk for migraines, especially with patients who have migraines associated with their menstrual cycle. Magnesium is also known to relax blood vessels, and many headaches, according to the article, are caused by “muscle contraction and uneven blood flow.” Anything that helps address these problems is likely to help with migraines.

 

Supplementation

If you are experiencing any of these symptoms, you may want to consider taking a quality, high-end form of magnesium. The recommended minimum daily intake is, according to National Institutes of Health Fact Sheet (4), 400 to 420 mg for healthy men over the age of 18, 360 mg for adult women who are still menstruating, and 320 mg for post-menopausal women, although it varies with developmental stages and factors such as pregnancy and lactating. Because the balance of calcium and magnesium in your body can affect your heart, if you are being treated for heart disease, check with your doctor before taking magnesium supplements.

Source:

1) http://science.naturalnews.com

2) http://umm.edu

3) http://www.nytimes.com

4) http://ods.od.nih.gov