Magnesium is an essential mineral required by the body for maintaining normal muscle and nerve function, keeping a healthy immune system, maintaining heart rhythm, and building strong bones. Magnesium is also involved in at least 300 biochemical reactions in the body. A deficiency in magnesium can lead to muscle spasms, cardiovascular disease, diabetes, high blood pressure, anxiety disorders, migraines, osteoporosis, and cerebral infarction.
Magnesium can be taken orally as tablet, trans-dermal on the skin through direct application of Magnesium oil, using it in baths (Epsom salts) or via inhalation directly into the lungs. It can also be administered intravenous or intramuscular during surgery.
Magnesium is a natural source in many foods we eat every single day including:
- Dark green leafy veggies (e.g. spinach, collard greens, kale)
- Nuts and seeds (e.g. squash and pumpkin seeds, brazil nuts, almonds,
sunflower seeds) - Fish (e.g. Mackerel, wild salmon, halibut and tuna)
- Beans and lentils (e.g. black beans, kidney beans, chickpeas, lentils)
- Whole grain (e.g. brown rice, quinoa, millet)
- Avocado
- Bananas
- Dried fruits (figs, prunes, apricots, dates)
- Dark chocolate
Magnesium content in vegetables has seen declines from 25-80% since pre-1950 figures, and typical grain refining processes for bread and pasta remove 80-95% of total magnesium. So how much do we need to eat or take to have a sufficient magnesium intake per day and to avoid deficiencies? The daily value figure per- centages are just averages. For every individual:
- Absorption rates can vary, and according to studies can sometimes be as low as 20%
- Factors can interfere with magnesium absorption, including phytic and oxalic acid found in certain foods, prescription drugs, age, and genetic fac- tors.
Broadly speaking, the following will raise magnesium levels:
- Higher intake – eating more magnesium-rich foods, using magnesium bath salts and magnesium oil, or taking oral magnesium supplements
- Higher absorption of magnesium in the small intestines, in the case of oral and dietary magnesium
- Lower elimination as waste through the gastrointestinal “GI” tract (the stomach, intestines and colon) — transdermal magnesium (application of Magnesium oil or bathing in Epson salts) avoids this issue.
Further information about magnesium is available in our clinic.