Mad About Magnesium

Magnesium may be 12 on the Periodic Table, but it’s Number 1 when it comes to health.

Magnesium and Headaches

Migraines are just one of many common ailments caused by a magnesium deficiency

This mighty mineral is central to more than 300 biochemical reactions in the body, including maintaining muscle and nerve function, holding heart rhythm steady, and keeping bones strong. Roughly 60 percent of the magnesium in our bodies exists in our bones, 39 percent in our cells, and only 1 percent in our blood.

Hundreds of clinical studies document the need for magnesium. Unfortunately, more than 70 percent of Americans get far less than the Recommended Dietary Allowance (RDA) of 300 to 400 milligrams (mg) a day. Many experts recommend twice that amount. Most American women get only 175 to 225 mg per day, men 220 to 260 mg.

This deficiency is easy to explain. Virtually all of the magnesium in sugar cane is lost when it’s refined to white sugar, and 80 to 96 percent of the magnesium in wheat is removed when it’s refined to white flour. In addition, half the magnesium in a particular food is lost during cooking.

To make matters worse, the high-fat North American diet tends to suppress the body’s ability to absorb magnesium. In contrast, the whole-food-based Asian diet provides 500 to 700 mg of magnesium per day.

A magnesium deficiency can trigger a host of ailments. Here are 15 common ones:

Fatigue – one of the key indicators of an Mg deficiency

Anxiety attacks – Magnesium helps keep adrenal stress hormones under control

Diabetes – Without Mg, insulin is not able to transfer glucose into cells, leading to a buildup of glucose and insulin in the blood that can cause tissue damage

Heart disease – the heart is a muscle, and muscles need magnesium. Patients in hospitals are given Mg for acute myocardial infarction and cardiac arrhythmia

Insomnia – the production of melatonin, which aids sleep, is disturbed without sufficient Mg

PMS – magnesium can lessen the severity of symptoms and prevent cramping during periods

Osteoporosis – studies of older adults have found that magnesium helps maintain bone density

Hypertension – insufficient Mg can raise cholesterol, which can lead to high blood pressure

Blood clots – Mg plays a key role in preventing blood clots and keeping the blood thin

Tooth decay – an Mg deficiency causes an unhealthy balance of phosphorus and calcium in saliva that can damage teeth.

Depression – the production of serotonin, which improves your mood, depends on Mg

Migraine – a proper serotonin balance also prevents migraine headaches

Fibromyalgia – this condition, along with chronic neck and back pain, can be relieved with Mg supplements.

Asthma – a magnesium deficiency increases histamine production and bronchial spasms

Hypoglycemia – Mg keeps insulin under control; low blood sugar can result from a lack of Mg

One way to get more magnesium into your diet is to eat whole grains, spinach and other greens, nuts, and seeds. If you opt for magnesium supplements, be sure to check the fine print on the back of the bottle to determine the actual amount of magnesium present, which frequently is much lower than the front of the bottle would lead you to believe.

A word of caution: Taking too much magnesium often leads to diarrhea. People with kidney disease should not take magnesium supplements without consulting a doctor.

This article appears in my book, The Best of Get Healthy & Fit News 2007. Right now we have 243 copies left in stock. Get your own FREE copy of this potentially lifesaving book today!


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Filed Under: Supplements
Written By:  Updated:
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Jesse Cannone, CFT, CPRS, MFT

Jesse is the co-founder and visionary CEO of The Healthy Back Institute®, the world-leading source of natural back pain solutions. His mission as a former back pain sufferer is to help others live pain free without surgery and pharmaceuticals.

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2 thoughts on “Mad About Magnesium”

  1. maria says:

    I would really like to obtain your book onback pain but I’m not able to get it as I don’t own a credit card.

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    thanks maria

  2. Admin says:

    Hi Maria,

    Thank you for your query. We will send you the pdf version. Please look for it.


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