If you know me well, you probably know that I ❤️ magnesium! I love to use it for anything – from muscle soreness to headaches and anxiety… it is my miracle mineral 😁
I mean magnesium has over 300 functions in the human body, isn’t that Impressive?! Some of these include:
- Cofactor for hundreds of enzymes
- Energy production
- DNA and protein synthesis
- Cell membrane structures
- Bone health & structure
- Glutathione (antioxidant) synthesis
- Blood glucose and pressure regulation
- Cell signalling
- Wound healing
- Muscle & nerve function
And yet many populations around the world do not meet the recommended daily intake according to research statistics. Luckily, magnesium is found in many whole foods, especially in:
- Brazil nuts
- Oat bran
- Brown rice
- Swiss chard
Deficiency in this mineral can produce wide-ranging signs & symptoms such as:
- Muscle cramps
- Fatigue & weakness
- High blood pressure
- Palpitations/irregular heart beat
- Tremors, numbness & tingling
- Loss of appetite
- Nausea & vomiting
- Personality/behavioural changes
Zinc supplementation and high fibre intake may impair magnesium absorption, whereas the active form of vitamin D can increase it. When magnesium is low it can also lead to low calcium levels.
Always aim to get your nutrients from whole foods first!
- Lord R, Bralley J. Laboratory Evaluations For Integrative And Functional Medicine. Duluth, Ga: Genova Diagnostics; 2012.
- Higdon J. Magnesium. Linus Pauling Institute. https://lpi.oregonstate.edu/mic/minerals/magnesium. Published 2001; Updated 2019. Accessed February 24, 2022.
- DiNicolantonio JJ, O’Keefe JH, Wilson W. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis [published correction appears in Open Heart. 2018 Apr 5;5(1):e000668corr1]. Open Heart. 2018;5(1):e000668. Published 2018 Jan 13. doi:10.1136/openhrt-2017-000668