A government study shows a staggering 80% of Americans do not consume the recommended daily intake of magnesium. Even more alarming, data from this study suggests that 19% of Americans do not consume even half of the governments recommended daily intake of magnesium. 1
Below are a few specific reasons we should try to achieve the recommended daily intake of magnesium:
- It is beneficial for promoting optimal nerve function
- It can alleviate muscle aches and pains, reducing inflammation, improve blood flow and circulation, and supports a positive mood
- It can help support and alleviate conditions like insomnia, migraines, ADD/ADHD, constipation, anxiety, depression, and chronic fatigue
- It has also been know to help with cramps, nausea, and body odor as well.
"Magnesium is needed for more than 300 biochemical reactions in the body. It helps maintain normal muscles and nerve function, keeps the hearts rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis. There is an increased interest in the role of magnesium in preventing and managing disorders such as hypertension, cardiovascular disease, and diabetes."2
Doctors eagerly write millions of prescriptions each year for expensive patented drugs for nervousness, irritability, and jitters largely brought on by inadequate intake of magnesium. You only need to be SLIGHTLY deficient in magnesium to become irritable, high-strung, over-excitable, belligerent, sensitive to noise, and apprehensive. By allowing these symptoms to go untreated, you could develop twitching, jerkiness, tremors, irregular pulse, leg and foot cramps, muscle weakness, and insomnia. I find it alarming that doctors prescribe expensive drugs to treat these symptoms when a low-cost alternative like magnesium is readily available.
Signs of Magnesium Deficiency:
- Extreme thirst
- Extreme hunger
- Sugar cravings
- Frequent urination
- Body odor
- Mental disturbances
- Anxiety, panic attacks
- Depression
- Irritability
- Brain fog
- Moodiness
- Dizziness
- Headaches
- Sensitivity to lights and sounds/noises
- Insomnia
- Nightmares
- PMS
- Infertility
- Muscle malfunction (tightness, cramping, weakness)
- Heart flutters and/or palpitations
- Heart arrhythmia's
- Angina (due to spasms in coronary arteries)
- High blood pressure
- Thyroid issues
- Digestive issues (including constipation)
- Bad circulation (cold hands and feet)
- Tingling toes/fingers
- Low blood sugar
- Insulin resistance
- General (unexplained) pain
- Back and joint aches/pains
- Bad breath
- White/yellow/gray coating on tongue
- Cavities and tooth decay
- Allergies
- Shortness of breath
- Nerve pain
- Stroke
- Blood clots
- Kidney and bladder concerns
As you can see, the list for signs of magnesium deficiency is long and concerning. So I consider it very important to make sure my household tries to maintain proper magnesium levels. I like to keep things simple and natural so I try my best to include things in my diet that are high in magnesium. An easy way to remember what foods are good sources of magnesium is to think of fiber. Foods that are high in magnesium are usually also high in fiber.
Foods high in magnesium:
- Dark leafy greens (especially broccoli and squash)
- Whole grains
- Seeds and nuts (especially almonds)
- Beans
I have tried a few ways to increase magnesium intake outside of diet. I tried a liquid magnesium supplement, Epsom salt, and magnesium gel. While I enjoyed the ease of being able to add the liquid magnesium supplement to my water, magnesium can cause stomach sensitivity when ingested directly. Loose stool is a common symptom of improper digestion of magnesium, or a sign that you have gone over your magnesium intake.
Your skin is the largest organ in your body. It acts like a revolving door, allowing elements to pass through both ways. Anything that touches your skin, good or bad, is absorbed in or moved out (via sweat). When nutrients like magnesium are applied directly onto the skin, the benefits are amplified. I love taking advantage of this! Therefore, I enjoy topical applications of magnesium best, as it seems to be the most effective method for me. Stay tuned for my magnesium DIYs!
References
1. King D, Mainous A 3rd, Geesey M, Woolson R. Dietary magnesium and C-reactice protein level. J Am Coll Nutr. 2005 Jun 24(3):166-71
2. Available at: http://ods.od.nih.gov/factsheets/magnesium.asp. Accessed June 6, 2005
FDA Disclaimer: "These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent disease."
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