Magnesium

Why we need magnesium

  • Assists in forming bones and teeth
  • Activates protein & carb metabolism
  • Required to use calcium
  • Activates enzymes for energy production and glucose à glycogen conversion
  • Critical cell membrane component (facilitates nutrients in, waste out)
  • Helps with sleep
  • Reduces rate of heart constriction
  • Prevents heart disease & kidney stones
  • Fatty acid synthesis and oxidation
  • Removing excess ammonia
  • Muscle relaxation

Signs of magnesium deficiency

  • Insomnia
  • Fatigue
  • Irritability
  • Mental confusion
  • Weakness
  • Problems in nerve conduction and muscle contraction
  • Asthma
  • Migraine, headaches
  • Constipation
  • Hearth arrhythmias
  • PMS
  • Muscle cramps
  • Loss of appetite
  • Predisposition to stress

Signs of magnesium excess (through supplements): Diarrhea 

How to get magnesium from food

  • Leafy greens
  • Sea veggies
  • Wheat germ, bran, whole grains(buckwheat, millet, cornmeal)
  • All nuts, sunflower seeds
  • Beans, legumes
  • Avocado
  • Dried fruit (apricot, prune, fig, dates) - prunes are the highest source of magnesium
  • Brewer’s yeast 

Meal suggestions

  • Cooked millet with dried fruit and nuts
  • Quinoa, black beans and avocado with a side salad
  • Salad with lettuce, avocado, almonds, and dried fruit (make sure to brush and floss so the dried fruit doesn’t get stuck between your teeth!) 

Tip: Soak or sprout your seeds and nuts to reduce phytic acid and improve nutrient absorption.

Mineral balance

Magnesium and calcium must be kept in balance. You want to aim for 1.5Ca:1Mg most of the time, but 1:1 during menopause.

Did you know?

Mg is a great natural way to combat stage 2 insomnia (waking up and being unable to get back to sleep)

How much do you need?

DRI

Ages 1-3: 80 mg
Ages 4-8: 130 mg
Ages 9-13: 240 mg
Ages 14-18: males 410 mg, females 360 mg
Ages 19-30: males 400 mg, females 310 mg
Over 30: 320 mg
Pregnant or lactating: 450 mg
People under stress or running out of energy probably need more magnesium.

Best quality in supplements

Mg Citrate (but may act as a laxative alone), taurate, glycinate, succinate,malate

Poor quality in supplements: Mg oxide

Magnesium is depleted by…

  • Too much/too little calcium
  • Stress, anorexia, age
  • Alcohol, sugar, caffeine, soda
  • Antibiotics, diuretics, birth control pills
  • Oxalates and phytates
  • Excessive vitamin D2
  • Refined grains
  • Surgery
  • Liver or kidney disease

Magnesium is enhanced by…

Calcium, Vitamin B6, Sodium, Potassium, Phosphorus, Vitamins C, E and B complex


ACCESSIBILITY