Magnesium
Magnesium is important in the absorption of calcium and plays a role in bone health and maintenance. It is important to heart health because it assists in stabilizing heart rhythms, preventing abnormal blood clotting, and maintaining healthy blood pressure levels.
Magnesium deficiency is fairly common, especially in those who eat a lot of processed foods, drink a lot of alcohol, eat only non-organic produce, or who rarely consume raw fruits and vegetables. Increased magnesium loss through urine occurs in those who use birth control pills or consume caffeine, excess sugar, or alcohol.
Early symptoms of a deficiency can include fatigue, weight-loss, insomnia, muscle twitching and any number of psychological changes. Over time, magnesium deficiency can lead to heart disease and osteoporosis.
Magnesium toxicity is extremely rare, but can occur when calcium intake is very low. Symptoms include fatigue, muscle weakness, depression, or hyperexcitability.
| US Recommended Daily Allowance: | 400 mg |
Health Benefits of Magnesium
| Blood Pressure | Helps reduce high blood pressure. |
| Body Odor | A deficiency can contribute to body odor. |
| Bones | Aids in the absorption of calcium to build and strengthen bones. Helps prevent osteoporosis. |
| Heart | Helps stabilize heart rhythms. Helps prevent abnormal blood clotting in the heart. Lowers chances of heart attack or stroke, and can aid in recovery. |
| Kidneys | May prevent the formation of calcium oxalate crystals and kidney stones. |
| Lungs | Preserves healthy lung function over time. |
| Menstruation/PMS | Relieves symptoms of PMS. |
| Muscles | Keeps muscles properly relaxed and relieves muscle stiffness. Can help relieve fibromyalgia symptoms. Relieves muscle cramping and twitching. |
| Sleep Cycle | Helps induce sleep. A deficiency in magnesium can cause nervousness which prevents sleep. Taking calcium and magnesium in a 2:1 ratio, 45 minutes before bedtime can help with this. |
| Teeth and Gums | Helps prevent tooth decay. Aids in the absorption of calcium to build and strengthen teeth. |
Food Sources of Magnesium
| Buckwheat | 197 mg | 49% | |
| Amaranth | 173 mg | 43% | |
| Pumpkin Seeds | 151 mg | 38% | |
| Quinoa | 118 mg | 30% | |
| Sunflower Seeds | 91 mg | 23% | |
| Cashews | 81.8 mg | 20% | |
| Chard | 81 mg | 20% | |
| Spinach | 79 mg | 20% | |
| Almonds | 75.7 mg | 19% | |
| Durian | 72.9 mg | 18% | |
| Beet Leaves | 70 mg | 18% | |
| Sapotes | 67.5 mg | 17% | |
| Jackfruit | 61.1 mg | 15% | |
| Flax Seeds | 54.8 mg | 14% | |
| Sweet Potatoes | 54 mg | 14% | |
| Wild Rice | 52.5 mg | 13% | |
| Black Olives | N/A | N/A | |
| Hemp | N/A | N/A | |
| Leafy Greens - General | N/A | N/A | Magnesium is a component of the chlorophyll molecule and is necessary for the absorption of calcium. |