The Miracle Mineral: MAGNESIUM

Role of Magnesium 

  • Muscle relaxation
  • Protein synthesis 
  • Energy production (ATP) 
  • Removal of excess ammonia 
  • Fat metabolism 
  • Blood vessel relaxation
  • Bone & teeth formation
  • Blood sugar regulation
  • Bowel regulation  
  • Detoxification 
  • Cardiovascular maintenance 

In body 60% of Magnesium is present in bones bounded to phosphate and 27% is present in muscles. Magnesium absorption is increased in presence of carbohydrates & lactose.   

Conditions/Symptoms Associated with Magnesium Deficiency or Insufficiency 

  • Muscle spasms or cramps 
  • Blood sugar fluctuation 
  • Insulin Resistance 
  • Cardiomyopathy 
  • Diabetes 
  • Fatigue 
  • High Blood pressure
  • Kidney stones 
  • Osteoporosis 
  • Migraines 
  • Glaucoma
  • Asthma 
  • Angina 
  • Cardiovascular disease
  • Insomnia 
  • Sleep disturbances 
  • Anxiety 
  • Irritability 
  • Decreased appetite 
  • Low immunity 
  • Allergies
  • Depression
  • Constipation 

Deficiencies are more likely to occur in elderly population or in pregnant women because of decreased absorption to increased excretion. Long term or frequent use on antacids prevent the absorption of magnesium from the food. Excess alcohol and caffeine combustion increase magnesium excretion. 

Ways to Optimise Magnesium levels 

Magnesium is rich in plants and vegetables containing chlorophyll. Eating higher amount of leafy vegetables is not the guarantee that you will get the amount of magnesium required by your body as most of the vegetables grown on soil and there is hardly any components present in soil for optimal amount of magnesium production due to excessive use of fertilisers and pesticides. Eating organic leafy vegetables where there is minimal use of fertilisers and pesticides ensure the adequate amount of magnesium in the plants and vegetables. If you use Magnesium as supplement then make sure you are getting enough amount of Vitamins D, K2 & Calcium in your diet as they are work in synergetic fashion as any excess of these deplete the other or vice versa. Especially the Calcium and Magnesium works in 1:1 in the body but since we end up eating more calcium rich foods so it advisable to have magnesium in higher ranges like 3:1

Foods Rich in Magnesium (mg/100 gm)

  • Kelp (seaweed) 750 
  • Wheat bran 490
  • Almonds/Cashews 270 
  • Raw cacao 250
  • Buckwheat 230
  • Brazil nut 225
  • Peanuts 175
  • Millet 160
  • Walnuts 130
  • Beet greens 105
  • Spinach/Brown rice 88
  • Dried Figs 70
  • Dates 58
  • Avocado 55
  • Cheddar cheese 45
  • Sunflower seeds 38 
  • Beans cooked 37
  • Garlic 36
  • Banana 33
  • Sweet potato 30
  • Broccoli 25
  • Beef/chicken 20

Other Sources of Magnesium 

  • Epsom salt – Dissolving Epsom salt in hot water and make an emulsion then you can apply on skin or just soak in hot bath tub with epsom salt added. 
  • Magnesium Supplements – There are different form of magnesium salts available in market and different form are used for different physiological effects. Always look for Elemental Magnesium contained in the supplement when considering the dosage. All the forms are usually having Bioavaialbity of 10-15% to max. Magnesium threonate is well absorbed in mitochondrial and brain cells, magnesium malate is used for energy production because malice acid is a Krebs cycle intermediate for ATP production. Magnesium Glycinate works well for constipation and relaxation purpose. 

How to use Magnesium?

  • I personally got amazing results while using different forms of magnesium upto total dose of 1-2 gm per day during period of strenuous exercise or highly stressful situations. It also helps me sleep better and keep me energetic through out the day. 
  • If you are more sympathetic dominant or highly stressed then 400-600 mg of magnesium helps to lower down stress.
  • Magnesium and Glycine amino acid together helps in detoxification and lower cortisol levels. (600-800 mg)
  • People having nocturnal calf pain can benefited by having calcium and magnesium combination (2:1) at bedtime (1000:500 mg)
  • Magnesium threonate prevents age related memory decline and improves brain function (400-600 mg)
  • Athletes or people engaging in strenuous exercise benefits from magnesium supplement post workout. Magnesium demand increases with strenuous exercise due to increased muscle contraction (1-2 gm)
  • Magnesium also helps people suffering from migraines and frequent headaches (400-600 mg)
  • Magnesium deficiency can also lead to stiffness or constriction of blood vessels. 400-600 mg of elemental magnesium lowers blood pressure when use along with appropriate nutritional plan. 
  • Magnesium deficiency in also indicated clearly in certain studies with its relationship to Diabetes mellitus. Magnesium is correlated to insulin signalling and glucose uptake by cells. Supplementing with magnesium also helps to improve insulin sensitivity through this pathway. 
  • Always try to include the natural foods rich in magnesium as per list. 3-5 servings of vegetables, 1-2 serving of grains and 3-4 servings of nuts and seeds provide you the RDA (310-420). Actually RDA is to prevent disease related to Vitamin C deficiency and not for optimal health. Moreover now a days food doesn’t contain the amount of magnesium mentioned as per the list. The highly stressful life, exposure of radiations, toxic exposure, gut imbalances, use of antacids and diuretics, alcohol etc lead to magnesium insufficiency and require higher amount of magnesium intake. 

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