Magnesium The Unsung Hero of the Mineral World

Dr. Norman Shealy said “Every known illness is associated with a magnesium deficiency. Magnesium is the most critical mineral required for the electrical stability of every cell in the body. A magnesium deficiency may be responsible for more diseases than any other nutrient.” Yet a third of adults are not consuming the recommended amounts. Those who have a processed diet or who eat mainly cooked foods are more likely to be magnesium deficient. Early symptoms of magnesium deficiencies are:

• Fatigue

• Irritability

• Insomnia

• Muscle tremors

• Twitching

• Confusion

• Poor Memory

• Rapid Heart Beat

Magnesium is depleted when we are under stress, have a diet of refined/processed foods, when alcohol, sugar or caffeine is ingested, in those people who are on diuretic drugs and women who take the birth control pill. Magnesium can become low after an injury, surgery, those with malabsorption issues, liver problems or diabetes. Some hangover symptoms related to alcohol consumption may be partly to do with magnesium depletion. To help with hangover symptoms (not that drinking too much is a smart thing to do but sometimes it happens) magnesium and a B Complex can help along with plenty of water.

Decreased levels of magnesium can be related to high blood pressure, kidney stones and heart disease. Magnesium is considered the anti-stress mineral because of its a natural tranquilizer/relaxer of skeletal and smooth muscle, including the blood vessels and heart!

Since most of magnesium is lost in cooking and refining process, it is best to get our magnesium from raw dark leafy greens like spinach, kale, lettuces, most raw nuts, seeds, whole grains, legumes and avocado. Healthy fats like cold pressed olive oil can help with the absorption of magnesium along with B6. The minimum requirement for magnesium is 6mg/kg so for the average 150lbs person needs about 410mg per day. So I guess Popeye was on the right track when he said to eat our spinach!!

If you have any questions about magnesium deficiencies or need help incorporating more magnesium into your diet please reach out to me! Happy Eating!!