MAGNESIUM

FOOD SOURCE 

Asparagus, bran, bone meal, green vegetables, honey, nuts, seafood and spinach.

ACTION 

Helps treat depression, heart conditions, stomach acidity, poor circulation, noise sensitivity and kidney stones. Aids blood sugar levels.

SYMPTOMS OF DEFICIENCY 'include muscle weakness, fatigue, hyperexcitability, and sleepiness'. MedlinePlus

muscle cramps 

poor sleep

chronic pain

RDA* 420 mg

* Recommended Daily Allowance

CAUSES OF MAGNESIUM DEFICIENCY 

  • Processed foods
  • Low magnesium diets
  • Soft water
  • Soda drinks
  • Calcium supplements
  • Medications

Some conditions can increase vulnerability to being deficient, including:

The average American diet supplies less than two thirds of the magnesium required by the body.1 

DEPLETION OF MAGNESIUM IN THE DIET

The typical American diet, which is rich in fat, sugar, salt, synthetic vitamin D, phosphates, protein, and supplemented calcium, not only is deficient in magnesium but actually increases the need for magnesium in the body.3

Each of these common eating habits compounds to create a general lack of magnesium in the diet. The consequences of the American diet on magnesium status are direct:

  • A high-saturated fat diet reduces magnesium absorption in the intestines.4 5
  • High sugar intake increases excretion of magnesium by the kidneys.3 4
  • Phosphates found in carbonated beverages such as dark-colored sodas bind magnesium, rendering it unusable by the body.

Do you drink coffee, tea daily?

Drinking caffeinated drinks increases your risk in being deficient in magnesium.

Magnesium levels are controlled in the body in large part by the kidneys, which filter and excrete excess magnesium and other minerals. Caffeine causes the kidneys to release extra magnesium regardless of body status.

If you drink  beverages such as coffee, tea and soda regularly, your risk for magnesium deficiency is increased

Ideal for skin conditions and massage.

References:
  1. Institute of Medicine. Dietary Reference Intakes for Calcium, Phosphorous, Magnesium, Vitamin D, and Fluoride. Washington, DC: National Academy Press; 1997. 
  2. Altura BM, Altura BT. Magnesium: Forgotten Mineral in Cardiovascular Biology and Therogenesis. In: International Magnesium Symposium. New Perspectives in Magnesium Research. London: Springer-Verlag; 2007:239-260. 
  3. Dean C. The Magnesium Miracle. New York: Ballantine Books; 2007. 
  4. Seelig M, Rosanoff A. The Magnesium Factor. New York: Avery; 2003. 
  5. Ovesen L, Chu R, Howard L. The influence of dietary fat on jejunostomy output in patients with severe short bowel syndrome. The American Journal Of Clinical Nutrition [serial online]. August 1983;38(2):270-277. Available from: MEDLINE with Full Text, Ipswich, MA. Accessed October 26, 2009. 

SOURCE of 'CAUSES OF MAGNESIUM DEFICIENCY' : ANCIENT MINERALS 

TOP FOOD SOURCES of  MAGNESIUM  

Cocoa - unsweetened, 

Bran, 

Almonds, 

Cashews, 

Pumpkin Seeds (Pepitas), Molasses, 

Peanuts, Peanut Butter, 

Whole Wheat Bread, 

Halibut, 

Mackerel, 

Spinach.


FROM United States Department of Agriculture

 
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