Are You Magnesium Deficient? Signs & Symptoms

What is Magnesium? 

Magnesium is an important mineral in which over one-half of the US population is deficient, simply due to the lack of whole foods in our diet and the onset of conventional farming. Since food processing refines out a very large portion of magnesium (along with other essential nutrients), most Americans are not getting the Recommended Daily Allowance (RDA). What happens when a deficiency of magnesium occurs? Well, just to name a few complications: susceptibility to heart disease, high blood pressure, kidney stones, cancer, insomnia, PMS, and menstrual cramps. As you can understand, it is very important to consume foods rich with magnesium!

Find out if you’re magnesium deficient with HTMA testing.

Functions and Benefits

Magnesium is a major mineral involved in nearly every body process. Its primary function is to activate enzymes. Mg is required for calcium to be absorbed and facilitates nutrients getting in and wastes getting out. It also helps maintain blood sugar balance. Even further, it is involved in maintaining the electrical charge of cells, specifically in muscles and nerves. Overall, is it involved in energy production, protein formation and cellular replication.

What Factors Deplete Magnesium?

• Carbonated beverages, Coffee & Tea
• Refined Sugar and Sweets
• Smoking
• Chronic Stress
• Medications
• Alcoholic Beverages
• Vitamin Supplements with an improper ratio of calcium to magnesium
• Illness

Food Sources of Magnesium

The highest source of Mg is Kelp (seaweed). Now, if seaweed is not your idea of a delicious snack you can also find magnesium in pumpkins seeds, wheat bran, almonds, cashews, black strap molasses, spinach, brown rice, brewer’s yeast, buckwheat, English walnuts, cacao, dates, avocado and Brazil nuts! Always remember to soak your nuts and seeds to get rid of the phytic acid, which inhibits mineral absorption. Read Sprout your way to more vitamins & minerals! for more details about soaking and sprouting.

Foods containing the proper 1:1 ratio of calcium and magnesium should also be considered for optimal absorption: fruits and vegetables such as cucumbers, red bell peppers, artichokes, squash, sweet potatoes, apples, cantaloupe, cranberries, dates, peaches, nectarines, strawberries and mangoes; legumes and nuts such as chickpeas, pinto beans, almonds, chestnuts and pistachios; herbs and spices such as basil, nutmeg and turmeric; fish and shellfish such as wild Atlantic crab, wild sardines and shrimp; and organic pastured meats such as turkey and lamb. My favorite go-to snack is almond butter with banana, which provides that perfect balance of calcium to magnesium, plus the addition of potassium from the banana.

Deficiencies