Last Updated on
Did you know that Magnesium Deficiency is one of the leading nutrient deficiencies in adults?
Magnesium is a mineral that is used by every organ in the body.
Most magnesium is stored in your bones & organs & only about 1% is distributed by blood. This is why it’s so hard to diagnose magnesium deficiency. You can’t just get a standard blood test.
It is estimated that 80% of Americans are not getting enough. Wow! 80%, that’s unbelievable.
Below is a great video by Dr. Carolyn Dean, MD, ND on the Importance of Magnesium. She has written the book The Magnesium Miracle if you would like to know even more about this very important nutrient.
Causes of Magnesium Deficiency:
- Soil has been depleted (this lowers the amount of magnesium present in crops)
- Digestive disorders (this leads to malabsorption of magnesium and other minerals due to Leaky Gut)
- Prescription medications such as antacids, blood pressure medications, acid-blocking drugs, heart medications, hormones, birth control pills, corticosteroids, ADHD drugs & antibiotics
- A diet high in sugar and phytic acid (processed foods, sugary drinks, etc…)
- Excess alcohol consumption
- Muscle Aches, Spasms, Cramps, Twitching, Eye Twitching
- Anxiety & Depression
- Sleeping Disorders
- Peroxynitrite Damage (may lead to migraine headaches, multiple sclerosis, glaucoma or Alzheimer’s disease)
- Hormone Imbalance & PMS
- Irritability, Mood Swings & Behavior Disorders
- Recurrent bacterial or fungal infections (due to low levels of nitric oxide or a depressed immune system)
- Chronic Fatigue, Weakness
- Headaches & Migraine Headaches
- Digestive Issues
- Numbness & Tingling
- Abnormal Heart Rhythm
- Body Odor
- Poor Memory, Confusion
- Blood Pressure
- Hearing Loss
- Kidney Stones
Diseases Associated with Magnesium Deficiency:
- Type II Diabetes
- Hypertension, Cardiovascular Disease, Heart Attack
- Osteoporosis, Low Bone Density
- Liver Disease
- Mitral valve prolapse
- COPD / Emphysema
- Restless Leg Syndrome
- Kidney Disease
- Raynaud’s Syndrome
FDA RDA (Men- 420 mg and Women- 320 mg a day) ages 31+
- Pumpkin Seeds- 1/4 c. 190 mg.
- Spinach- 1 c. 157 mg.
- Chard- 1 c. 150 mg.
- Dark Chocolate — 1 sq. 95 mg.
- Cashews- 1/4 c. 89 mg.
- Almonds- 1 oz. 80 mg.
- Avocado — 1 medium: 58 mg.
- Figs — ½ c. 51 mg.
- Yogurt or Kefir — 1 c. 50 mg.
- Banana — 1 med. 33 mg.
Types of Magnesium:
*There are numeral different supplemental forms of magnesium since it must be bound to another substance. Each form has different therapeutic properties and absorption rates.
- Magnesium Chelate – highly absorbable by the body and the kind found in foods naturally. This is less likely to cause nausea, bloating, or diarrhea.
- Magnesium Citrate – magnesium combined with citric acid. This may have a laxative effect in some cases when taken in high doses but is otherwise safe to use for improving digestion and preventing constipation.
- Magnesium Chloride Oil – an oil form of magnesium that can be applied directly to the skin. It’s beneficial to people who have digestive disorders that prevent normal absorption of magnesium from their food. Magnesium Oil is commonly used by athletes to increase energy and endurance, dull muscle pain, and heal wounds or skin irritation.
- Magnesium Glycinate – highly absorbable and less likely to cause laxative effects. It appears to be very effective.
- Magnesium Gluconate – shown to have the highest level of bioavailability of 10 studied magnesium supplements.
- Magnesium Hydroxide – known as Milk of Magnesia antacids and most commonly used for laxative purposes.
- Magnesium Malate – Magnesium Malate is most commonly used to treat a condition known as Fibromyalgia. Fibromyalgia is a disease characterized by fatigue, muscle pain, stiffness, headache and memory problems, and may be linked to low magnesium levels.
- Magnesium Sulfate– used as bath salts (Epsom salts), as a laxative, and as a fertilizer. Epsom salts can relieve swelling, inflammation, and ease muscle aches and pains, but they are not suitable for oral intake.
- Magnesium Threonate –is a newer form that has shown a high level of absorbability since it can penetrate the mitochondrial membrane & is heavily linked to improved learning and memory.
I personally take Magnesium Glycinate but decided to give the Magnesium Threonate a try. I also use Magnesium Oil on the bottoms of my feet before bedtime & these Bath Salts with a few drops of Lavender Oil when I take a tub bath to help de-stress.
Important Information & Tips:
- It has been shown that Magnesium reduces your risk for cardiovascular disease, hypertension, diabetes, atherosclerosis, arrhythmias, congestive heart failure. It has also been shown to improve your outcome after coronary artery bypass surgery by preventing atrial fibrillation.
- Zinc has been shown to inhibit the absorption of magnesium (so don’t take Zinc at the same time as magnesium).
- Taking Vitamin B6 with Magnesium helps to get the magnesium to the cells that need it most. Taking B6 with magnesium helps to reduce severe stress better than Magnesium alone. It has also been shown to help relieve PMS symptoms, depression, water retention & anxiety.
- Taking Vitamin D3 with Magnesium helps with absorption. Magnesium is required for the activation of Vitamin D.
- Calcium & Magnesium are best taken together. Because of the way it interacts with calcium, a lack of magnesium could contribute to the development of osteoporosis and low bone density.
Can you take too much?
For healthy adults, the risk of dietary toxicity from magnesium is extremely low. If you get too much magnesium from supplements it can cause you to have loose stools. It is very unlikely from foods alone. Because of this low risk, the Institute of Medicine (IOM) at the National Academy of Sciences has established no limit for dietary intake of magnesium.
On the other hand, people with renal failure, especially if they are on dialysis, would need to work with a trained nutritionist to obtain safe recommendations about magnesium intake.
*If you would like to know more about Magnesium Deficiency read Dr. Carolyn Deans, MD, ND The Magnesium Miracle.
*NO information on this site should be used to diagnose, treat, prevent or cure any disease or condition.