Magnesium deficiency has become a quiet epidemic with most recent estimates indicating that more than 70% of population in the U.S. doesn’t get as much of this mineral as they need. Why is that important? Because your body requires it to work properly – every organ, every system, every function is affected when you don’t get enough! Unfortunately, modern agriculture rarely improves the soil our food is grown in; that means once the plants in a particular field have extracted the available nutrients, over time there’s less to be had and the quality of the crop suffers. And so do you.

What Magnesium Does For The Body

Magnesium is required for over 300 enzyme systems in the human body to function properly, in cellular processes and protein synthesis. It’s also important for the proper maintenance of your bones, nerves, muscles, digestive system, and more. One example: magnesium works together with calcium, flushing it out of cells when the calcium has served its function. When you don’t have enough magnesium, calcium levels in the cells can rise, causing hyperexcitability in the nervous system, calcification, and cell dysfunction. This results in muscle twitching, cramping, possibly causing seizures or convulsions, even killing some cells!

There are five main categories of function:

1. Creating and maintaining bone integrity. Even a mild but ongoing deficiency can result in bone loss.
2. Enabling energy production so your cells can function properly. Without proper amounts of magnesium, certain chemical reactions affecting enzymes can’t take place, resulting in fatigue.
3. Balancing the nervous system. Because magnesium helps maintain balance in the nervous system, it can impact brain functions, such a receptor called NMDA. When levels are low, you’re at increased risk of depression. Research shows that magnesium supplementation can help alleviate depression.
4. Enhanced control of inflammation. Did you know that chronic inflammation is at the root of many diseases, such as heart disease, obesity, diabetes, and more?
5. Enhanced control of blood sugar. Magnesium is directly involved with blood sugar and glucose metabolism.

How can magnesium help with your general wellness?

• Detoxing your body. Magnesium seems to aid detoxification, neutralizing toxins, protecting us from acidic conditions and heavy metals in the body.
• Reducing stress and depression. High stress reduces your magnesium levels, which can affect mood and contribute to depression.
• Teeth and dental care. Just as magnesium in concert with calcium helps your bones, it also helps your teeth and general oral health.
• Preventing dementia. Recently magnesium levels have been linked to Alzheimer’s and other forms of dementia.

Signs of Deficiency

Mild deficiency or inadequacy can result in –

• Muscle weakness
• Hyperexcitability
• Sleepiness
• Seizures
• Low blood calcium or potassium

If you suffer from any of these symptoms, try to increase your intake of organically grown foods that are rich in magnesium to see if that makes a difference. Be aware that cooking and processing, such as roasting nuts, can deplete magnesium in the food so eat these food as fresh and raw as possible:

• pumpkin seeds
• organic spinach*
• swiss chard
• organic soybeans*
• sesame seeds
• black beans
• quinoa
• cashews
• sunflower seeds
• beet greens

*These foods should be organically grown as, traditionally farmed, they are high in pesticides and, soybeans especially, likely genetically modified.

Many other nuts, green vegetables, and legumes are good sources as well. Additionally, oats, tofu, and millet are also beneficial as are “clean meats” such as roasted chicken and grass-fed beef.

Deeper deficiency and/or those with higher risk factors may show far more serious, advanced symptoms such as:

• cardiovascular issues including irregular heart rhythm
• muscle cramping, spasms, and twitching
• high blood pressure
• type 2 diabetes
• osteoporosis
• migraine headaches

Who’s at Highest Risk of Magnesium Deficiency?

If you have any of these symptoms, you’re probably questioning if you are deficient. Many of us are in the mildest level of inadequacy, falling below the RDAs (Recommended Daily Allowances) but that still leaves us at risk of chronic inflammation. As I mentioned above, chronic inflammation is linked to a whole host of illnesses that can be quite disabling – heart disease, cancers, Alzheimer’s, obesity, high blood pressure, Type 2 diabetes and osteoporosis.  These can lead to further deficiency because our kidneys limit how much magnesium is expelled from our bodies, by increasing its rate of loss or by reducing the amount your body absorbs.

So who is at most risk?

People with gastrointestinal disorders, renal disorders, Crohn’s disease, or kidney disease.

People who suffer from chronic alcoholism.

People with parathyroid problems.

People with certain other diseases, such as stomach infections, immune diseases, and inflammatory bowel disease.

Certain medications also put you at risk for abnormally low levels of magnesium, including

• Some antibiotics
• Cancer medications
• Bisphosphonates (used for osteoporosis)
• Diuretic medications for diabetes
• Proton pump inhibitors prescribed for acid reflux, such as Prilosec or Nexium

If you fall into any of these groups or take any of these medications, or you are a senior, you are at risk and you should talk with your doctor about testing your levels. However, some forms of testing may not be accurate as they may only identify if you are low, and not just inadequate. The red blood cell (RBS) and white blood cell (WBC) are more accurate.

Getting More Magnesium Into You

Magnesium supplements are important tools for certain conditions, such as preeclampsia during pregnancy, however, they can cause diarrhea or constipation. And at very high levels magnesium is toxic (as I experienced first hand during pregnancy); people with impaired kidney function are especially at risk, as are those who have Hypothyroidism, Addison’s disease, Milk-alkali Syndrome, or Familial Hypocalciurichypercalcemia. Symptoms include nausea, vomiting, neurological impairment, flushing, headache, and low blood pressure. When severe, this can cause cardiac and muscular problems. Additionally, many supplements are of limited value because of low quality and/or poor absorption – your body can’t assimilate it so you just pee and poop it out! In our magnesium products, we use one of the most absorbable forms, magnesium chloride hexahydrate.

Safer Ways to Add More Magnesium to Your Routine

Topical treatments such as magnesium body butters which rubbed on your legs at night alleviates restless leg syndrome, or on the soles of the feet aids sleep. Another form is magnesium oil spray – a few sprays after showering and your body will absorb only as much as it needs. (Oils can be left on or wiped off after a few minutes.)

Baths with Epsom salt, another of the seven forms of magnesium, is a great way to relax and soothe body aches, whether from working out or conditions such as fibromyalgia.

*A list of the medical articles and sources for my information are available upon request.