Are You Getting Enough Magnesium?

Magnesium Foods


So, I met a woman in Spain over the summer who told me she got rid of her symptoms of rheumatoid arthritis and osteoarthritis by taking magnesium supplements. She read about the benefits of magnesium in a book by a well-known Spanish chemist, Ana Maria La Justicia, who wrote a book back in the 80’s called El Milagro del Magnesio (The Miracle of Magnesium). Curiously enough, I found it on my mother-in-law’s bookshelf; (it sounds like an impossible coincidence to find the book there, but not too much, as it was very popular when it came out and someone gave it to my mother-in-law to read).

The Relaxation Mineral: Dr. Mark Hyman says that are over 3,500 medical references on magnesium deficiency. He says to think of magnesium as the relaxation mineral,  “Anything that is tight, irritable, crampy, and stiff — whether it is a body part or an even a mood — is a sign of magnesium deficiency.”

Do you suffer from lack of magnesium? After doing some research I learned thatan estimated 68 to 80 percent of Americans are not getting enough magnesium and don’t even know it. The following are some of the symptoms or illnesses you mightbe having, says Dr. Mark Hyman: “Muscle cramps or twitches, insomnia, irritability, sensitivity to loud noises, anxiety, autism, ADD, palpitations, angina, constipation, anal spasms, headaches, migraines, fibromyalgia, chronic fatigue, angina, asthma, kidney stones, diabetes, obesity, osteoporosis, high blood pressure, PMS, menstrual cramps, irritable bladder, irritable bowel syndrome, reflux or trouble swallowing.”

Why don’t I get enough magnesium? If you have any of the above symptoms you many not be getting enough of this mineral in your diet, or your intake of magnesium draining foods is too high. Excess coffee, tea, alcohol, sodas, sugar, and salt can deplete magnesium, as can stress, diuretics, and antibiotics.

Look for...Eat Foods High in Magnesium: Fill you plate with almonds, spinach, collard greens, wheat bran, wheat germ, Brazil nuts, tofu, avocado cashews, peanuts, shredded wheat cereal, soymilk, black beans, edamame, peanut butter, whole wheat bread, avocado, baked potato, brown rice, yogurt, oatmeal, kidney beans, banana, and salmon.

Supplements: The Recommended Daily Allowance (RDA) for men is 420 mg/day, and 320 mg/day for women, although many doctors think these recommendations are too low. Most people do well with a higher dose from 400 to 1000 mg/day, says Dr. Hyman.

He also says to look for “easy to absorb magnesium like magnesium citrate, glycinate taurate, or aspartate, although magnesium bound to Kreb cycle chelates (malate, succinate, fumarate) are also good.” (My husband and I searched around and found Chealted Magnesium by Solgar).

Talk to a doctor before taking supplements if you have kidney disease or have a severe heart condition. Be aware that magnesium can cause loose stools, and you may have to experiment to find the best form for you.

Are you getting enough magnesium? Do you want to know more about it? Check out the links below!