Updated January, 2016
Magnesium is responsible for over 300 biochemical reactions in the body and impacts blood pressure, metabolism, immune function and many other aspects of health. Some experts claim that magnesium deficiency is the single largest health problem in our world today.
Magnesium is needed for proper metabolism and nervous system functioning. Most are able to obtain sufficient amounts of magnesium from diet, but a magnesium deficiency may lead to elevated blood pressure and increased risk of osteoporosis. The magnesium mineral can reduce blood vessel spasms and relax muscles, which may assist in preventing migraines. A British Columbia Research study published in Cephalalgia showed that patients who took a magnesium supplement(600/mg a day) for 12 weeks had significantly fewer migraines within 9 weeks.
If you are on diuretic medications or if you suffer from the following conditions, then you may be low in magnesium:
- Digestive Disorders (Crohn’s, Celiac)
Magnesium deficiency is more common than many people suspect, and below are 5 warning signs that could indicate a deficiency in this important mineral.
- Muscle weakness/cramps
- Irregular heartbeat
- Ringing in the ears or hearing loss
- Kidney stones
- Sleep problems
- Low energy
- Bone health
Regular use of magnesium can:
- Reduce hearing loss from loud conditions
- Ease menstrual pain and PMS
- Prevent migraine headaches
- Act as a laxative and antacid
- Improve sleep
- Relieve stress
- Stabilize heart rate and arrhythmia
- Improve mood
Magnesium comes in a variety of chemical forms, including magnesium oxide, magnesium gluconate, and magnesium citrate. These supplements were tested by an independent lab company for accurate labeled dosages, purity of the magnesium concentrate, absorption and side effects.
THESE MAGNESIUMSUPPLEMENTS ARE NOT SAFE FOR CONSUMPTION:
- ReMag Magnesium Solution – contained only 61.5% of its claimed amount of magnesium.
- Country life Bone Solid (a combination product with vitamin K1 and K2) – contained only 76.2% of vitamin K and none of the vitamin K2
- Shaklee OsteoMatrix – contained 182.7% of the listed amount of vitamin D3
Magnesium Supplements Safe for Consumption:
- Kirkland Signature Magnesium
- Solgar Magnesium Citrate
- Doctor’s Best High Absorption 100% Chelated Magnesium
- NutriCology Magnesium Chloride Liquid
- PipingRock.com Magnesium Chllride
- TwinLab Magnesium Caps
- Life Extension Magnesium Caps
- Nature Made Magnesium
- Pure Encapsulations Magnesium (Glycinate)
- Rexall Magnesium
- Source Naturals Magnesium Malate
- Spring Valley Magnesium Citrate
- Trace Minerals Research ConcenTrace Trace Mineral Drops
- Vitacost Magnesium Ultra
- The Vitamin Shoppe Calm Zone Magnesium – Raspberry Lemon Flavor
Top 10 natural sources of magnesium include:
- Spinach (157 mg in 1 cup)
- Chard (154 mg in 1 cup)
- Pumpkin seeds (92 mg in 1/8 cup)
- Organic yogurt ( 50 mg in 1 cup)
- Almonds (80 mg in 1 cup)
- Black Beans (60 mg in 1/2 cup)
- Avocado (58 mg in 1 medium avocado)
- Figs (50 mg in 1/2 cup)
- Chocolate (95 mg in 1 square)
- Banana (32 mg in 1 medium)
The average daily intake of magnesium from food sources in the United States is approximately 320 mg; thus supplementation is likely to increase magnesium intake above nutritional needs – or supplement magnesium deficiency.
The magnesium recommended daily allowance (RDA) are:
- Children 1-3: 80 mg
- Children 4-8: 130 mg
- Children 9-13: 240 mg
- Males 14-18: 410 mg
- Males 19-30: 400 mg
- Males 31+: 420 mg
- Females 14-18: 360 mg
- Females 19-30: 310 mg
- Females 31+: 320 mg
- Pregnant women <18 years: 400 mg
- Pregnant women 19-30: 350 mg
- Pregnant women 31+: 360 mg
When used as a treatment, magnesium supplement is often recommended at doses of 250 to 600 mg daily.
Note: For optimum health, magnesium and calcium intake needs to be at about a 1 to 2 ratio. So, if you supplement with 500 mg of magnesium, you should supplement with 1000 mg of calcium (or less if you get plenty of dietary calcium and little dietary magnesium).
Magnesium is an incredibly versatile and important nutrient that many doctors, nutritionists, and researchers believe is the single most important nutrient for human health. If you have symptoms of magnesium deficiency, then raise your levels with proper magnesium supplementation and adding magnesium-rich foods to your diet.
If you’d like to learn more about topical magnesium spray, experiment with this article HERE.
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