MAGNESIUM

Like calcium, magnesium is critical in building strong teeth and bones. It also serves a wide variety of other body functions. All chemical reactions in the body require an enzyme system and magnesium is a critical co-factor in more than 300 enzymatic reactions.

Because biochemical reactions occur throughout the body, deficiency symptoms are wide ranging. They may exhibit as skeletal muscle indicators such as muscle tension, soreness and cramps, including back aches, neck pain, tension headaches and jaw joint (or TMJ) dysfunction. Symptoms involving impaired contraction of smooth muscles may show up as constipation; urinary spasms; menstrual cramps; difficulty swallowing or a lump in the throat-especially provoked by eating sugar; and light sensitivity. Symptoms may be exhibited through the central nervous system and include insomnia, anxiety, hyperactivity and restlessness with constant movement, panic attacks, agoraphobia, and premenstrual irritability. Those symptoms involving the peripheral nervous system include numbness, and tingling. Magnesium deficiency is thought to play a role in a very long list of illnesses including heart disease, Multiple Sclerosis, and migraines.

Where do I get it?

Because refined foods are so profuse in the typical Western diet, many magnesium-rich sources become depleted through processing. For example, you get 30 mg of magnesium in a slice of whole wheat bread and only 5 mg in a slice of white. Your best sources are greens. Nuts, seeds, unrefined grains, legumes, fruit and chocolate (lucky for us!) also provide magnesium.

How much is enough?

Adult males are advised to take 400 – 420 mg/day. Adult females should take 310 - 320 mg/day and while pregnant and breastfeeding the intake should be increased to 320 – 360 mg/day.