Food Sources of Magnesium:

  • Almonds, whole
  • Apricots
  • Avocado
  • Banana
  • Beet greens, raw
  • Black-eyed peas, dried, cooked
  • Blackstrap molasses
  • Brazil nuts
  • Brewer’s yeast
  • Brown rice
  • Buckwheat flour, light
  • Cashews
  • Coconut meat, dry
  • Corn meal (yellow)
  • Dark green vegetables
  • Dates
  • Dulse
  • Figs, dried
  • Filberts
  • Fish
  • Grains
  • Kelp
  • Kidney beans, dried, cooked
  • Lima beans, dried, raw
  • Meat
  • Millet
  • Oatmeal
  • Peanuts, peanut butter
  • Pecans
  • Potato
  • Rice (unpolished)
  • Rye
  • Shredded wheat
  • Soy beans (dried), soy flour, and soy products
  • Tofu
  • Walnuts
  • Wheat germ
  • Whole wheat, (bran, germ and flour)  

Other Sources of Magnesium– Brand Names:

  • Min Tran (Standard Process Labs)
  • Calcium Lactate (Standard Process Labs)
  • Cal-Ma Plus (Standard Process Labs)
  • Chlorophyll Complex (Standard Process Labs)
  • Magnesium Carbonate
  • Magnesium Citrate
  • Magnesium Chloride
  • Magnesium Hydroxide
  • Magnesium Lactate (Standard Process Labs)
  • Magnesium Malate (Malic Acid)
  • Magnesium Oxide
  • Magnesium Sterate
  • Magnesium Sulphate (Epsom Salts)  

Signs of Magnesium Deficiency

  • Fatigue
  • Abnormal heart rhythms
  • Mental confusion
  • Muscle weakness and spasm
  • Depression
  • Heart disturbances
  • Insomnia
  • Irritability
  • Loss of appetite
  • Listlessness or weakness
  • Muscle cramps
  • Predisposition to stress
  • Problems in nerve conduction and muscle contraction  

Health Concerns – What Magnesium is used for

  • ADD/ADHD
  • Alcohol withdrawal support
  • Anxiety
  • Asthma
  • Athletic performance
  • Autism
  • Celiac disease
  • Congestive heart failure
  • Chronic fatigue syndrome
  • Chronic obstructive pulmonary disease (copd)
  • Diabetes
  • Fibromyalgia
  • Glaucoma
  • High blood pressure
  • High cholesterol
  • Hypoglycemia
  • Migraine headaches
  • Mitral valve prolapse
  • Multiple sclerosis
  • Osteoporosis
  • Premenstrual syndrome
  • Raynaud’s disease
  • Retinopathy  

What Magnesium does

  • Activates B vitamins
  • Aids in protein formation
  • Aids in cellular replication
  • Aids in clotting blood
  • Forming ATP-the energy the body runs on
  • Helps make new cells
  • Helps reduce vascular resistance
  • Helps regulate proper calcium metabolism
  • Improves vision in people with glaucoma
  • Needed for bone, protein, and fatty acid formation
  • Reduces hyperactivity in children
  • Relaxes muscles
  • Required for the activation of the sodium and potassium pump, that pumps sodium out of, and potassium into, the cells  

Cautions & Comments about Magnesium 

  • Alcoholism, severe burns, diabetes, heart failure, digitalis, insulin, oral contraceptives, kidney disease, liver disease, high calcium intake, surgery, and diuretics can reduce absorption or increase secretion of magnesium.
  • Magnesium deficiency is common in people taking “potassium-depleting” prescription drugs.
  • People with kidney disease should not take magnesium supplements without consulting a doctor.
  • Potassium depletion can result from a magnesium deficiency.
  • Taking too many laxatives can also lead to deficiency.
  • Vitamin B6 increases the amount of magnesium that can enter the cells.  

Helpful Links and Resources for Magnesium: