The Importance of Magnesium

An older version of this post was published in August of 2011; I’ve made some recent edits and updates.

Magnesium is a mineral that often gets overlooked whereas the attention is usually given to calcium. The fact of the matter is that these two micronutrients rely on each other to carry out many critical functions throughout our bodies. I hope to shed some light on this mineral and show you why it’s necessary for optimal health and how to incorporate it into your diet.

Without magnesium, calcium cannot properly be utilized by the body. In order for calcium to be absorbed into the bone, magnesium is one mineral, along with some other cofactors (other minerals essential for proper absorption) that is needed. While many people are concerned about bone health and calcium deficiencies, magnesium intake should be considered for this reason. Magnesium can be thought of as an anti-stress mineral, helping to promote relaxation throughout the body — dilating arteries and vessels and relaxing smooth muscle. It is critical in maintaining normal heart function, aids in sleep and in general, calms the nerves, and also can help you eliminate easier.

How do you know if you’re deficient?

As always, work with your health care practitioner to test for any deficiencies such as magnesium before assuming you are low. Some health conditions or symptoms that could be signs of magnesium deficiency are:

– cardiac arrhythmias (irregular heart beat, palpitations)
– high blood pressure
– insomnia
– constipation
– muscle cramps
– headaches and migraines
– fatigue

Most Americans are not getting adequate magnesium due to the overconsumption of processed foods. A simple switch to whole, organic, unprocessed foods like fruits, vegetables, and some whole grains could dramatically make a difference in one’s health. Overeating sugar can also deplete our stores of important minerals including magnesium, so be mindful of your intake of sweets. For more on sugar and it’s effect on the body, check out the 21-Day Sugar Detox (I’m a certified 21-DSD coach too): chewgoodstuff.21dsd.com. Drinking alcohol (also another form of sugar) could deplete magnesium as well as some medications.

Try to eat more of these foods which are great sources of magnesium, according to The World’s Healthiest Foods:

– Swiss chard
– spinach
– summer squash
– pumpkin seeds
– broccoli
– buckwheat
– quinoa
– almonds
– black beans

Certain bottled sparkling waters, like the Gerolsteiner brand contain a decent amount of minerals like potassium and magnesium.  Gerolsteiner Sparkling Mineral Water, 16.9 Ounce – 6 per pack — 4 packs per case.

Because the body prefers real food over supplements, try adding a few or more of these healthful foods to your grocery list.  When our bodies ingest magnesium-rich foods, there are other vitamins and minerals present in these foods which work in conjunction with the magnesium to carry out many of the important physiological functions that I mentioned above.

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Please note:

I am a nutrition educator/consultant and not a physician.  As such, I do not diagnose or treat disease, rather I support lifestyle balance and health with my work.

Please understand that any information provided on the relationship between nutrition and health is not meant to replace competent medical treatment for any health problem or condition.

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References:

Mateljan, G.  The World’s Healthiest Foods. George Mateljan Foundation, 2007.
Murray, M. Encyclopedia of Nutritional Supplements. Three Rivers Press, 1996.
Pitchford, P.  Healing with Whole Foods. North Atlantic Books, 2002.