Saturday, January 16, 2016


by D. Gagnon (HealthFitnessCafe)

Eighty percent of people in the U.S. have a magnesium deficiency. The soil in which we grow our food has deteriorated due to the popularity of single crop agricultural methods along with the heavy use of herbicides.  In addition, the average American consumes high amounts of phosphorus found in fast foods, especially processed meats and soft drinks. Phosphorus binds with magnesium, preventing it from being absorbed.

Magnesium is needed for over 300 biochemical reactions in the body.  It is critical for muscle contraction and nerve function. Other critical functions include cell growth and reproduction, DNA and RNA synthesis, formation of bones and teeth, proper bowel function, normal heart rhythms, and maintaining normal blood pressure and blood flow.

Many people with irregular heart beats (arrhythmia) only need to increase their magnesium intake to correct the problem. Instead, many doctors put these people on beta-blockers (high blood pressure drugs) and blood thinners. Blood thinners can cause internal bleeding and even death. I think I would rather take magnesium supplements. Magnesium also helps prevent the formation of kidney stones and their recurrence.

Below are 17 signs that you could be could be low in magnesium: 

  1. Abdominal pain
  2. Anxiety & stress
  3. Constipation
  4. Cravings for sweets
  5. Dizziness
  6. Headaches
  7. Low blood sugar 
  8. Irregular heart beat & racing heart
  9. Irritability
  10. Mental confusion and forgetfulness
  11. Muscle cramps and spasms
  12. Nerve pain
  13. Sadness and seasonal
  14. Sleep problems
  15. Tics and twitches
  16. Tight muscles
  17. Tremors

The following 20 conditions have been linked with low magnesium levels:

  1. Anxiety disorder
  2. Asthma
  3. Celiac disease (due to absorption problems)
  4. Circulatory disturbances
  5. Cluster headaches & migraines
  6. Cognitive decline (can lead to dementia or Alzheimer's)
  7. Chronic Fatigue
  8. Depression
  9. Diabetes
  10. Epilepsy
  11. Essential Tremor
  12. Fibromyalgia
  13. Heart arrhythmia
  14. Heart disease (low magnesium will increase risk of heart attacks)
  15. High blood pressure
  16. Insomnia
  17. IBS (irritable bowel syndrome)
  18. Kidney stones (taking calcium without magnesium)
  19. Osteoporosis
  20. Premenstrual syndrome
  21. Tinnitus
  22. TMJ

Foods with the highest magnesium levels include:

  1. Leafy greens (broccoli, kale, spinach, seaweed)
  2. Whole grains (barley, brown rice, buckwheat, whole grain spelt, millet, rye)
  3. Nuts and seeds (almonds, cashews, Brazil nuts, pecans, walnuts)
  4. Legumes (chickpeas, beans, lentils, peas, tofu)
Magnesium supplements are very important even if you eat plenty of foods with magnesium.  They are critical if you have any of the conditions mentioned above. The best forms are magnesium glycinate, magnesium taurate, magnesium malate (commonly used for fibromyalgia), magnesium orotate, magnesium, citrate, magnesium chloride, and magnesium threonate. The RDA is 400 mg for men and 300 mg for women. Take before bed. If you have any of the conditions above you should take the same dose morning and night.  

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