Magnesium is an essential mineral that plays a critical role in numerous bodily functions, yet it is often overlooked. Unfortunately, magnesium deficiency is a common issue, which can lead to various health problems.
Dr. Carolyn Dean, a medical and naturopathic expert, has been a leading voice on the significance of magnesium. She co-authored the influential 2003 paper “Death by Medicine” and authored The Magnesium Miracle, a comprehensive guide to understanding magnesium’s crucial role in health.
In her words:
“Magnesium is vital for numerous biological processes, from the digestion of fats, proteins, and carbs to nerve and muscle activation, energy production (ATP), and the formation of neurotransmitters like serotonin.”
One of the most important aspects of magnesium is how it works with other nutrients, especially calcium. Unfortunately, modern diets are often too rich in calcium while lacking magnesium. This imbalance can lead to muscle spasms, as magnesium relaxes muscles while calcium contracts them. A proper balance of these minerals ensures optimal muscle function.
Dr. Dean warns that an imbalance between magnesium and calcium can have severe consequences, especially for heart health. This imbalance may increase the risk of heart attacks or other cardiovascular issues. Furthermore, maintaining healthy levels of vitamin D and K2 is essential for ensuring calcium stays in the right places within the body, preventing harmful calcium deposits in the arteries.
Interestingly, while calcium is more accessible through various foods like dairy, nuts, and green leafy vegetables, magnesium is not as abundant in modern diets. Over time, magnesium has been depleted from our soils, making it harder to get the recommended intake through food alone.
Dr. Dean explains:
“A hundred years ago, the average diet might have provided 500 milligrams of magnesium. Now, it’s closer to 200 milligrams. Supplementation is often necessary.”
Early Signs of Magnesium Deficiency
To determine if you may be deficient, you can request an RBC magnesium test. However, recognizing the early signs is key:
- Muscle cramps
- Tingling and numbness
- Seizures
- Abnormal heart rhythms
- Coronary spasms
- Personality changes
Daily Magnesium Requirements
The recommended daily magnesium intake varies by age and gender:
- Infants (0-6 months): 30 mg/day
- Children (1-3 years): 80 mg/day
- Teenagers (14-18 years, boys): 410 mg/day
- Teenagers (14-18 years, girls): 360 mg/day
- Adults (men): 400-420 mg/day
- Adults (women): 310-320 mg/day
- Pregnancy: 350-400 mg/day
- Breastfeeding: 310-360 mg/day
Natural Magnesium Sources
If you have access to organically grown foods, you can meet some of your magnesium needs through your diet. Magnesium is present in chlorophyll, so green leafy vegetables, seaweed, and certain seeds are excellent sources.
Related post: 22 Warning Signs Your Body Needs Magnesium – And How to Fix It Fast!
Registered dietitian Franziska Spritzler recommends these magnesium-rich foods:
- Pumpkin seeds: 46% of the RDI in a ¼ cup
- Boiled spinach: 39% of the RDI in a cup
- Dark chocolate (70-85% cocoa): 33% of the RDI in 3.5 oz
- Quinoa: 33% of the RDI in a cup
- Almonds: 25% of the RDI in a ¼ cup
- Avocado: 15% of the RDI in one medium avocado
- Salmon: 9% of the RDI in 3.5 oz
However, because most modern foods are treated with herbicides that can block mineral absorption, magnesium supplementation is often recommended.
