It’s estimated that it may be up to 80% of US are magnesium deficient. So it’s very likely you may be missing, “The Master Mineral“, despite the fact that more people are hearing about the importance of magnesium. If you are like most Americans, your dietary consumption of magnesium is suboptimal.
New research is making it clear that this is absolutely cause for concern,
Less than 30% of U.S. adults consume the Recommended Daily Allowance (RDA) of magnesium. And nearly 20% get only half of the magnesium they need daily to remain healthy.. Deficiency in magnesium has been linked to cardiovascular disease, type 2 diabetes, metabolic syndrome, fibromyalgia, inability to concentrate and learn, osteoporosis, asthma, cancer, headaches and migraines… Remember my saying is always, “Complex conditions don’t mean there are not simple solutions”
What is Magnesium?
Magnesium is a mineral responsible for over 300 metabolic processes. It’s an anti-inflammatory mineral that offers protection from a host if illnesses and diseases and has been used to remedy problems like high blood pressure, diabetes, respiratory issues, and more. Magnesium’s central role in facilitating the function of over 300 critical enzymes ranks the mineral among the most important trace elements in the human diet, which is why it is often referred to as, “The Master Mineral”, but certainly one overlooked to commonly. These enzymes play an important role in regulating how our body manufactures DNA, RNA, and protein, our metabolic functions derived from and influenced by magnesium include, how our cells generate ATP energy from the food we eat. The mineral is essential for the integrity and maintenance of healthy bones, and is critical in the body’s most important antioxidant and anti-inflammation biochemicals.
10 Commons Signs You’re Magnesium Deficient
1. Involuntary Muscle (fasciculations, spasms, tetany, weakness)
2. High Blood Pressure
4. Poor Memory and/or Confusion
5. Restless Leg Syndrome
7. Delayed Recovery from Exercise
8. Respiratory Issues
9. Sound and/or Light Sensitivity
Other troubles leading from Magnesium Deficiency:
- Irregular or rapid heartbeat
- Numbness and tingling
- Personality changes
- Moods swings
- Coronary spasms
- Memory problems
- Loss of Appetite
- Muscle weakness
- Muscle cramps
- Difficulty swallowing
- Reduced ability to learn
Top Causes of Magnesium Deficiency
Magnesium Deficiency Clinical Conditions
Drugs that Deplete Magnesium
Acid Blocking Drugs:
- Cimetidine (Tagamet)
- Esomeprazole (Nexium)
- Famotidine (Pepcid)
- Nizatidine (Axid)
- Omeprazole (Prilosec OTC)
- Pantoprazole (Protonix)
- Ranitidine (Zantac)
- Rabeprazole (Aciphex)
- Aluminum and magnesium hydroxide (Maalox, Mylanta)
- Aluminum hydroxide (Amphojel, AlternaGEL)
- Calcium carbonate (Tums, Rolaids)
- Magnesium hydroxide (Phillips’ Milk of Magnesia)
- Sodium bicarbonate (Alka-Seltzer)
- Betamethasone (Diprolene, Valisone, Luxiq)
- Hydrocortisone (Cortef)
- Methylprednisolone (Medrol)
- Prednisolone (Pediapred Liquid)
- Prednisone (Deltasone)
- Flunisolide (Nasarel, Nasalide)
- Futicasone (Flonase)
- Triamcinolone (Azmacort)
- Amoxicillin (Amoxil)
- Azithromycin (Z-Pak)
- Cefaclor (Ceclor)
- Cefdinir (Omnicef)
- Ciprofoxacin (Cipro)
- Clarithromycin (Biaxin)
- Doxycycline (Doryx)
- Erythromycin (E.E.S.)
- Levofoxacin (Levaquin)
- Minocycline (Minocin)
- Sulfamethoxazole / trimethoprim (Bactrim, Septra)
- Tetracycline (Sumycin)
Blood Pressure Drugs:
- Ethyacynic acid (Edecrin)
- Enalapril and HCTZ (Vaseretic)
- Valsartan and HCTZ (Diovan HCT)
- Bumetanide (Bumex)
- Furosemide (Lasix)
- Hydrochlorathiazide (HCTZ)
- Torsemide (Demadex)
- Candesartan and HCTZ (Atacand HCT)
- Chlorothiazide (Diuril)
- Chlorthalidone (Hygroton)
- Metolazone (Zaroxolyn)
- Estradiol (Activella, Climara, Combipatch, Estrace, Estraderm)
- Estrogen (Premphase, Prempro, Estratab)
- Estropipate (Ogen)
- Ethinyl Estradiol and Desogestrel
- Ethinyl Estradiol and Levonorgestrel
- Ethinyl Estradiol and Norethindrone
- Ethinyl Estradiol and Norgestimate
- Methylphenidate (Metadate, Ritalin, Concerta)
Easy Ways To Supplement Magnesium Naturally
Magnesium works symbiotically with a variety of other vitamins and minerals in the body, so a healthy diet is key to boosting magnesium levels. Dark, leafy green vegetables, beans, nuts, and seeds are all great sources of magnesium that are easily absorbed by our body.
- Almonds are nutrient-dense and just one ounce of almonds contains 80mg of magnesium
- Spinach helps optimize magnesium absorption and packed with 157mg of magnesium in a single cup
- Pumpkin seeds if you like pumpkin seeds this is great and contain about 184mg of magnesium in just ¼ cup
- Avocados one of these babies contain 58mg of magnesium
- Cultured yogurt contains 30mg of magnesium per cup
So, the next time you go grocery shopping, remember to fill your shopping cart with some of these magnesium rich foods!
My first indication that I was magnesium deficient was some cramping that chronically occurred in my hand and numbness in my arm. I was tested at my clinic and sure enough I was magnesium deficient.
Additional resources about magnesium deficiency:
- Combs GF, Nielsen FH. Health significance of calcium and magnesium: Examples from human studies. In: World Health Organization. Calcium and Magnesium in Drinking Water: Public health significance. Geneva: World Health Organization Press; 2009.
- Pao EM, Mickle SJ. Problem nutrients in the United States. Food Technology. 1981:35:58-79.
- King DE, Mainous AG 3rd, Geesey ME, Woolson RF. Dietary magnesium and C-reactive protein levels. Journal Of The American College Of Nutrition. 2005 Jun;24(3):166-71. Available from: MEDLINE with Full Text, Ipswich, MA. Accessed November 6, 2009.
- Weiss GH, Sluss PM, Linke CA. Changes in urinary magnesium, citrate and oxalate levels due to cola consumption. Urology 1992;39:331-3.
- Brink E. J., Beynen A. C., Dekker P. R., Beresteijn E.C.H., Meer R. Interaction of calcium and phosphate decreases ileal magnesium solubility and apparent magnesium absorption. The Journal of Nutrition. 1992; 122:580-586
- Vartanian L, Schwartz, M, Brownell, K. Effects of Soft Drink Consumption on Nutrition and Health: A Systematic Review and Meta-Analysis. American Journal of Public Health. 2007;97(4):667-675.
- Seelig M, Rosanoff A. The Magnesium Factor. New York: Avery Books; 2003.
- Heaney RP, Rafferty K. Carbonated beverages and urinary calcium excretion. American Journal of Clinical Nutrition. 2001; 74:343–347.
- Irwin R, Rippe J. Irwin and Rippe’s Intensive Care Medicine. Philadelphia: Lippincott, Williams and Wilkins; 2008.
- Shane SR, Flink EB. Magnesium deficiency in alcohol addiction and withdrawal. Magnesium and trace elements. 1991-1992;10(2-4):263-8
- Wester PO. Magnesium. American Journal of Clinical Nutrition. 1987; 45:1305-12.