Magnesium - Everything You Need to Know.

Magnesium deficiency is one of the most frequently encountered nutritional problems.

Magnesium is needed for more than 300 different enzymatic reactions in the body. It is critical for proper physiological and biochemical functions of the body. Magnesium, along with calcium, potassium, chloride, and sodium are all electrolytes, needed for our brain, nerves, heart, eyes, immune system, and muscles to function.

Let’s back up for a moment. You may remember learning about ATP in high school biology class, but if you don’t, let me refresh your memory. Adenosine triphosphate (ATP), is an organic compound that provides energy to drive many biochemical processes in living cells. Magnesium is essential for the synthesis of ATP, the body’s main storage form of energy. When magnesium levels are optimal in our body, we thrive. If we are deficient in magnesium, then our cells cannot make adequate amounts of ATP. It throws off the delicate balance, and a whole host of health problems can arise.

Magnesium deficiency is a big problem because magnesium is involved in a wide range of physiological processes, including neuronal activity, cardiac function, and electrical properties of the cell membrane. Magnesium is the fourth most abundant mineral in your body, so if you are deficient, like 50 to 90 percent of us are, then you are probably feeling some symptoms. Women need about 310 to 320 milligrams per day, depending on age, and men require about 400 to 420 milligrams per day. 

There are four main reasons most of us are low in magnesium:

• Poor nutrition

• Soil mineral depletion

• Chronic gut problems which compromise magnesium absorption

• Medications that deplete magnesium (such as antibiotics and diuretics)

Prolonged magnesium deficiency will likely impair many metabolic pathways leading to dysfunction in cellular processes. For example, you may encounter the following symptoms:

• Muscle cramps and spasms

• Anxiety or depression

• Adrenal fatigue

• High blood pressure

• High cholesterol

• Headaches and migraines

• Poor memory

• ADHD

• Sleep trouble

• Weak bones

• Skin allergies

• Constipation

If you suspect you are deficient in magnesium, consider adding more magnesium-rich foods to your diet. Foods high in magnesium include:

• Spinach, 1 cup: 157 mg

• Swiss chard, 1 cup: 154 mg

• Dark chocolate, 1 square: 95 mg

• Pumpkin seeds, ⅛ cup: 92 mg

• Almonds, 1 ounce: 80 mg

• Cashews, 1 ounce: 74 mg

• Black beans, ½ cup: 60 mg

• Avocado, 1 medium: 58 mg

• Salmon, 1 fillet: 53 mg

• Figs, ½ cup: 50 mg

• Banana, 1 medium: 32 mg

It’s difficult to replenish your magnesium entirely through diet, so if you feel like you can’t possibly eat more Swiss chard, or are still deficient, take it to the next level with a magnesium supplement. I suggest getting around 300-500 milligrams each day. I will discuss in another blog post magnesium supplementation specifically.