Table of Contents
Magnesium:
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:
Trending
- All about Magnesium (Good list of foods and drugs that interact) https://www.everydayhealth.com/diet-nutrition/what-are-the-health-benefits-of-magnesium/?xid=tw_everydayhealth_sf