Magnesium (Mg)

Magnesium is an important mineral that is essential for bone health, proper metabolism, heart, and muscle function in the body.

Magnesium interacts with calcium, so that taking too much magnesium can result in a functional calcium deficiency, and taking too much calcium can result in a functional magnesium deficiency. Magnesium and calcium tend to have opposing actions in the body: for example, whereas magnesium promotes muscle relaxation, calcium promotes muscle contraction.

Magnesium deficiency in common in the United States, due to agricultural and food processing practices. For example, soils that are too acidic are often treated with lime (which is a form of calcium that neutralizes acid), which leads to an imbalance in calcium and magnesium in the soil. Also, processing of foods often removes the magnesium. For example, most of the magnesium in rice is found in the bran - which is commonly removed in order to make "white" rice. According to the National Health and Nutrition Examination Survey 1999 to 2000, the median magnesium intake was 326mg/day in Caucasian men and 237mg/day in African American men [GABY2011, pg 136] The daily intake is also declining over time. For example, in 1987-1992 the typical intake was 175 to 248mg/day. In 1900-1908 the typical intake was 475 to 500mg/day [MARZ1999, pg 104]. This decline is due to a combination of changes in agricultural practices, food processing, and consumer food choices.

While most Americans need to increase their magnesium intake, some also have genetic predispositions that require more than the typical recommended daily amount of magnesium.

In order to optimize your magnesium (and calcium) balance in the body, consult with a licensed health care provider, such as Dr. Weyrich, who is trained in biochemistry and nutrition.

According to [Gaby2011, pp 134-135], typical symptoms of magnesium deficiency include:

• Anxiety, Panic attacks, Insomnia, Irritability
• Depression
• Fatigue [poor energy metabolism]
• Muscle cramps and twitches, Tremor (neuromuscular hyper-excitability)
• Difficulty with mental concentration, Memory loss, Confusion, Paresthesias
• Palpitations, Cardiac arrhythmias, High blood pressure
• Dyspnea (shortness of breath), chest tightness, hyperventilation
• Headaches, Muscle aches
• Abdominal complaints [constipation]
• Osteoporosis [bones require the proper balance between calcium and magnesium]

There are a number of different supplements that provide magnesium. Choose the right one for your purposes. Magnesium is a positive 2 charged ion, and needs a negative counter ion (which technically forms a "salt"). The counter ion chosen affects the properties of the supplement. The following are common examples:

• Milk of magnesia (magnesium oxide - MgO) - poorly absorbed into the bloodstream, but very effective in treating constipation.
• Epsom salt (magnesium sulfate - MgSO₄) - also very effective in treating constipation. Also great to add to a bath-tub of warm water for a long soak to relieve aching muscles.
• Magnesium glycinate (also called magnesium bisglycinate) - well absorbed into the blood stream and is calming, because the negatively charged glycinate is derived from the calming neurotransmitter glycine.
• Magnesium taurate - well absorbed into the blood stream and benefits the heart.
• Magnesium threonate - well absorbed into the blood stream and benefits cognition.

Good food sources of magnesium include:

• Seeds: Pumpkin seeds (1 ounce has 156mg of magnesium); Chia seeds (1 ounce has 111mg of magnesium).
• Nuts: Almonds (1 ounce has 80mg of magnesium); Cashews (1 ounce has 74mg of magnesium).
• Legumes: Peanut butter (2 tablespoons has 63mg of magnesium); Black beans (60mg of magnesium).
• Dark green leafies: Spinach (one-half cup has 78mg of magnesium).
• Soy: Edamame (one-half cup has 50mg of magnesium); Tofu (one half-cup has 118mg of magnesium).
• Fish: Salmon, Halibut, Pollock.
• Whole grains: Buckwheat flour (one cup has 246mg of magnesium); Brown rice (one cup of cooked has 84mg of magnesium), Bran cereals, Wheat germ, Quinoa.
• Fruit: Figs (5 medium, dried has 100mg of magnesium); Avocado (one-half medium has 56mg of magnesium); Banana (1 medium has 58mg of magnesium).
• Seaweed: Kelp (2 tablespoons (10g) has 76mg of magnesium).
• Black strap molasses: one tablespoon has 52mg of magnesium.

•       [Gaby2011]   Alan R. Gaby. Nutritional Medicine. Concord, NH: Fritz Perlberg Publishing (2011). Amazon
•       [Marz1999]   Russell B Marz . Medical Nutrition from Marz, Second Edition. Portland, OR: Omni-Press (1999). Amazon
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