Magnesium: The Essential Mineral for Optimal Health
by Dr. Janine Lex
The latest government study shows that almost 70% of the American population consumes less than the recommended daily intake (RDI) of Magnesium. The RDI is considered a minimum for survival. (This, by the way, is about 300mg daily.) For total vitality, a higher intake is recommended.
Magnesium (Mg) is a trace mineral that is known to be required for several hundred different functions in the body. A significant portion of the symptoms of many chronic disorders are identical to symptoms of magnesium deficiency. Common conditions such as mitral valve prolapse, migraines, premenstrual syndrome, attention deficit disorder, fibromyalgia, muscle spasm, constipation, asthma and allergies have all been linked to a Mg deficiency. Perhaps not coincidentally, these conditions also tend to occur in clusters together within the same individual. A magnesium deficiency as a root cause would provide a logical explanation of why some people suffer from a constellation of these types of problems.
It is estimated that magnesium deficiency was a factor in 8 million sudden coronary deaths during the period between 1940-1994 in the US. These findings are based on census data and studies of similar deaths from magnesium deficiency in other countries. Unfortunately, fatal chronic magnesium deficiency shows few recognizable symptoms prior to cardiac arrhythmia.
C-reactive protein (CRP) is a measurement of inflammatory response in the body and is related to heart disease, high cholesterol, cancer, Alzheimer’s, and other disorders. A 2005 study proved a correlation between magnesium deficiency and high CRP when adults who consumed less than the RDA of magnesium were 1.48 to 1.75 times more likely to have elevated C-reactive protein. This finding offers another reason why those who are Mg deficient have increased rates of cardiovascular disease.
The National Institute of Health agrees, and sums it up nicely on their website:
How do you get Mg naturally? Foods rich in Mg include any food with a high level of chlorophyll. (read: leafy, green vegetables.) Some legumes (beans and peas), nuts, seeds and whole, unrefined grains are also good sources of magnesium. Natural water sources are often high in Mg. “Hard” water contains more Mg than “soft.” If you drink bottled water, check the label and purchase the one with the most Mg.
The bottom line is, take magnesium even if you are eating well. I suggest 500mg per day. You will be amazed at the difference. You will feel the difference in a matter of a couple days.. For those who drink bottled water, are taking prescription medications, or don’t eat lots of leafy dark green vegetables you may need 750 – 1000mg per day. If you develop loose stools it is a sign you may be taking too much.
In the best possible world, water would contain more minerals and we would all eat fantastic green veggies with every meal. Until then stay safe and healthy with supplementation.
The latest government study shows that almost 70% of the American population consumes less than the recommended daily intake (RDI) of Magnesium. The RDI is considered a minimum for survival. (This, by the way, is about 300mg daily.) For total vitality, a higher intake is recommended.
Magnesium (Mg) is a trace mineral that is known to be required for several hundred different functions in the body. A significant portion of the symptoms of many chronic disorders are identical to symptoms of magnesium deficiency. Common conditions such as mitral valve prolapse, migraines, premenstrual syndrome, attention deficit disorder, fibromyalgia, muscle spasm, constipation, asthma and allergies have all been linked to a Mg deficiency. Perhaps not coincidentally, these conditions also tend to occur in clusters together within the same individual. A magnesium deficiency as a root cause would provide a logical explanation of why some people suffer from a constellation of these types of problems.
It is estimated that magnesium deficiency was a factor in 8 million sudden coronary deaths during the period between 1940-1994 in the US. These findings are based on census data and studies of similar deaths from magnesium deficiency in other countries. Unfortunately, fatal chronic magnesium deficiency shows few recognizable symptoms prior to cardiac arrhythmia.
C-reactive protein (CRP) is a measurement of inflammatory response in the body and is related to heart disease, high cholesterol, cancer, Alzheimer’s, and other disorders. A 2005 study proved a correlation between magnesium deficiency and high CRP when adults who consumed less than the RDA of magnesium were 1.48 to 1.75 times more likely to have elevated C-reactive protein. This finding offers another reason why those who are Mg deficient have increased rates of cardiovascular disease.
The National Institute of Health agrees, and sums it up nicely on their website:
- “Magnesium is needed for more than 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps heart 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.”
How do you get Mg naturally? Foods rich in Mg include any food with a high level of chlorophyll. (read: leafy, green vegetables.) Some legumes (beans and peas), nuts, seeds and whole, unrefined grains are also good sources of magnesium. Natural water sources are often high in Mg. “Hard” water contains more Mg than “soft.” If you drink bottled water, check the label and purchase the one with the most Mg.
The bottom line is, take magnesium even if you are eating well. I suggest 500mg per day. You will be amazed at the difference. You will feel the difference in a matter of a couple days.. For those who drink bottled water, are taking prescription medications, or don’t eat lots of leafy dark green vegetables you may need 750 – 1000mg per day. If you develop loose stools it is a sign you may be taking too much.
In the best possible world, water would contain more minerals and we would all eat fantastic green veggies with every meal. Until then stay safe and healthy with supplementation.
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Want to know more about this amazing mineral? We suggest 'The Magnesium Miracle' by Carolyn Dean. (affiliate link)
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