Are You In Need Of Magnesium?

Posted By Amy Goodrich on Jun 7, 2014


are you in need of magnesium

 

Are You In Need Of Magnesium?

 

For many of us the answer is “Yes”. Although magnesium is an abundant mineral on earth, most of us are deficient in this essential mineral. Not only because we aren’t eating the right kind of foods, but our foods are being depleted of their natural magnesium levels by our modern farming processes.

 

Why Do We Need Magnesium?

Magnesium is often called the “master mineral” because it is that important for your body and overall health.

 

Here’s a quick overview why your body needs magnesium:

  • Used in over 300 enzyme reactions
  • Bone and teeth health
  • Normal blood pressure
  • Builds muscle strength
  • Needed for vitamin D assimilation
  • Aids weight loss and digestion
  • Increases bioavailability of calcium
  • Helpful for pregnancy
  • Essential for nerve health
  • Anti-stress mineral
  • Preventing heart diseases

 

Click here for more info about magnesium and stress.

 

Am I Magnesium Deficient?

An estimated 70 to 80 percent of Americans isn’t getting enough magnesium, so there may be a good chance that you are one of those.

 

Here are the most common symptoms of a magnesium deficiency:

  • Sleeping disorder
  • Frequent headaches or migraine attacks
  • Infertility
  • Stress, depression, or anxiety
  • Digestive disorders
  • Lack of appetite
  • Bad short term memory
  • Mood swings or irritability
  • Abnormal heart beat
  • Muscle cramps and spasms
  • Coldness in extremities
  • Carbohydrate cravings
  • Insulin resistance
  • Allergies
  • Kidney stones
  • Sensitive to noise
  • Thyroid issues
  • Constipation
  • Cavities

If you have some of the above symptoms, then there is a good chance you are deficient in magnesium. Not sure? Contact your doctor for a magnesium test.

 

How To Get More Magnesium Into Your Body

Although some people may benefit from magnesium supplementation, especially when you’re having very low levels and suffering from many of the above symptoms, I’m not a huge fan of supplements and powders.

 

Best foods with highest levels of magnesium:

 

magnesium chart

 

Dietary and Lifestyle Factors That Deplete Magnesium

For most of us it is already a big challenge to eat the right kind of foods to meet our daily need, other additional factors can also deplete magnesium and should be avoided.

Those are:

  • Caffeine
  • Sugar (FYI: you need 280 magnesium molecule to metabolize one sugar molecule!)
  • Processed foods
  • Alcohol
  • Produce from depleted soil
  • Medication
  • Birth control pills
  • Stress

Like mentioned above, if you have really low levels and struggling with lots of magnesium related issues, supplementing with magnesium can help you to refill your magnesium levels. But keep in mind, a healthy diet should provide you with enough magnesium, so only take supplements when needed and make sure to change your diet.

Epsom salts are another great way to help your body replenish magnesium. Here’s a good bath recipe for you to try.

 

Here are a few trusted magnesium supplements and bath salts for you to try:

 

Are you magnesium deficient? How are you getting your daily need of magnesium into your diet? Please share your thought with us in the comment box below.

 

If you enjoyed reading this post, don’t forget to like Body in Balance on Facebook or Google+ or subscribe to my weekly newsletter and receive my green smoothie Ebook as a welcome gift!

 

 

37 Comments

  1. Useful and informative content

    Post a Reply
    • Thanks Ann 🙂

    • very informative

    • I didn’t see anything about using Magnesium gel. I rub this on the back of my calves. I tend to use things I can apply to the skin.

    • Thanks for the tip Penny.

    • I spent 6 years on anti depressants. I got off a year and a half ago. I started experiencing severe pain and anxiety throughout my body regularly after this. I had no choice but to exercise regularly to get some relief. I began eating almonds and this has proved to be a life saver for me. Within ten minutes the pressure on my mind and body subsides. I’d like to understand why this is and will I ever go back to normal again.

    • Thanks Amy, I really find your healthy body balance posts helpful on facebook!

  2. Thanks for the great article! We will be eating more kale, pumpkin seeds, spinach, cashews, dark chocolate and almonds.

    Post a Reply
    • You’re welcome!

  3. Very good information and I hope good life for your

    Post a Reply
    • Thanks for your kind words! Hope for you the same. Happy, healthy and loving life 🙂

  4. This is very very interesting to me. I have at least five of the symptoms on your list. I am totally going to my doctor as soon as I can!!

    Post a Reply
    • Hi Amy! Make sure they check other vitamins or minerals as well, just to be sure. Take care!

    • I have stage 5 kidney failure and just recently received a kidney transplant . My just notified me that my magnesium and phosphorus are low and put me on supplements.Thanks for letting me now foods high in magnesium so I can start adding them to my diet

    • You’re welcome Brad! Take care.

  5. You are a devine sentinel to our il health stricken society. Good gracious we need them here spot on very informative life saver.. Million thanks to Amy good samaritan Goodrich..

    Post a Reply
    • Thanks for your lovely words of appreciation 😉

    • You’re welcome!

  6. I have recently started taking a Calcium Magnesium supplement because I have read that it helps reduce tolerance for my adderall prescription, along with all these other positive effects. I take this supplement every morning before consuming the adderall. There is 1,000 mg of Calcium, and 500 mg of Magnesium for every consumption. I would just like to know if these doses are a good amount to take.
    Thanks!

    Post a Reply
    • Hi Toby!

      It is often seen that people who take dextroamphetamine and amphetamine for adhd or narcolepsy, build up a tolerance when taken regularly. It is best to consult your physician that prescribes Adderall if you are concerned about tolerance or look into other, more natural, therapies to get your condition under control.

      Some users of Adderall indeed suggest that taking magnesium supplements along with the medication helps to reduce tolerance. However, no authoritarian sources suggest that this works. In addition, no scientific research backs up these claims. So talk to your doctor as he will have more experience with this than I do.

      Take care!
      Amy

  7. Amy I take a magnesium oxide supplement for Fibromyalgia but really don’t know how much I should take right now I am taking 1000 mg every night can you tell me if this is enough?

    Post a Reply
    • Hi Kim,

      The RDA for magnesium is 400mg a day but many experts believe that this number is actually to low. 1000 mg is a good dose, if you don’t notice any issues. Unabsorbed magnesium has a a laxative effect.

      Magnesium is often better absorbed when taken with food. Also, you can absorb more magnesium, if you take it in small doses, such as some with each meal. And if possible, you might also want to avoid taking magnesium with foods that are high in phytic acid, such as whole wheat, as this might bind to the magnesium.

      Taking magnesium with calcium is often suggested, because the 2 minerals work together. It can also help to reduce the laxative effect. The calcium and magnesium ratio is 2/1. However, magnesium is often poorly absorbed, so many doctors believe the ratio should be closer to 1/1.

      Please note that not all forms are the same. Magnesium oxide is one of the most common, but studies have shown it to be poorly absorbed, due to low solubility. Studies show that other common forms, such as citrate, chloride, aspartate, are all better absorbed.

      Hope this helps! Take care and I wish you and your family all the best for 2015!
      Amy

  8. Hi Amy

    Is there any way of testing for Magnesium levels in your body?

    Post a Reply
    • Hi Bryan,

      There is a blood test available that checks magnesium levels. But magnesium deficiency is often misdiagnosed because only 1% of the body’s magnesium is stored in the blood. The rest of the magnesium is found in our bones and cells.

      So best is to eat loads of fresh whole foods that contain magnesium. Many common foods contain magnesium. Rich sources include spinach and other green vegetables, nuts, seeds, and beans. Your tap water may also contain magnesium.It is rarely seen that people overdose on magnesium…. this only happens when people take supplements.

      Magnesium plays a role in regulating the calcium and potassium levels in your body. If these levels are consistently low, it may be a sign of magnesium deficiency as well.

      Take care!

  9. extreme body coldness what might be the cause? I am diabetic but controlled. Need advice

    Post a Reply
    • Hi Nelia, Extreme body coldness can have a few causes… anemia is one of them, so get your blood checked to see if you are deficient in one of the important vitamins or minerals. It could also be a sign of hypothyroidism, anorexhia (or other eating disorders), or blood vessel issues that restrict proper blood flow. Also get your kidneys checked. Kidney damage that happens as a result of diabetes or nephropathy, is characterized by feeling cold all the time. Get well soon ;-)!

  10. Thanks for the information

    Post a Reply
    • My pleasure!

  11. I suffer from severe depression and anxiety and put myself on magnesium supplements 18 months ago. I ended up getting the laxative effect. What type of magnesium should I take to give me help with my depression…..there are so many different ones. I’m on magnesium 600mg , which 500 mg is oxide, and also has some vitamin D3 included.

    Post a Reply
    • Hi Catherine, try and get magnesium out of whole foods instead of supplements. They will give you additional benefits instead of creating more discomforts. If you feel you really need supplements, try a few different ones until you find one that suits your body. Take care!

    • Hi Catherine, just saw your post about understanding the laxative nature of Mg supplements. I found the same symptoms initially but have learned to use the laxative effect as my indicator of total body Mg saturation/requirements.
      I’m now taking 2.5ml Mg chloride orally in 1 L water /any drink.
      By observing the looseness of bowel movements, I can make small adjustments to the daily dose to keep stools moderately soft.

    • Thanks Frank for the addition!

  12. Thanks so much for your extremely important information, hopefully lots of people will benefit from it!

    Post a Reply
    • You’re welcome! Always happy to spread the healthy lifestyle vibe!

  13. Please email me response, doctor wants to put my 5 year grand daughter on metadate CD 10 mg time release, was told to open pill dump it in yougurt to give to her, not gonna happen not with those side effects. I have heard that magnesium would help her focus, she’s getting ready for kindergarten. What dosage would be good to try her on. She’s not hyper just has a hard time staying focused.

    Post a Reply
    • Hi Sharon, these drugs indeed have a lot of side effects. ADHD and hyperactivity are often overdiagnosed as most kids have a lot of energy (well some have more some have less), which is absolutely normal and can make them lose focus quickly. Magnesium can indeed be helpful. Omega-3 supplements have also shown great results in lessening symptoms related to ADHD and hyperactivity. Apart from that diet is crucial too. Try eliminating artificial flavors, sweeteners, refined sugars, food coloring, and preservatives. Limiting carbs can also help while allowing her to eat an abundance of healthy fruits, veggies, and proteins like eggs, lean meats and chicken. Certain herbs, such as ginseng, ginkgo, lemon balm, chamomile, and bacopa may help her to focus better too.
      How much magnesium a child should take varies, but the recommended daily allowance (RDA) of magnesium for children is:

      Ages 1-3: 80 mg
      Ages 4-8: 130 mg
      Ages 9-13: 240 mg

      However, start slow as magnesium supplementation can cause digestive issues.

      Hope this helps!

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