Magnesium: The Miracle Mineral


Are you getting enough magnesium to keep yourself healthy?

About 80% of all Americans are magnesium deficient. The reason for this is that, there is no available lab test that gives an accurate reading of magnesium in the human body. For that reason alone, magnesium deficiency goes undiagnosed.

What makes this miracle mineral so important?

Magnesium is the most versatile mineral in your body and participates in about 300 hormone reactions.

What is the role of magnesium in your body?

  • Rigidity and flexibility to your bones.
  • Increases the bioavailability of calcium.
  • Regulates and normalizes blood pressure.
  • Prevents and reverses kidney stone formation.
  • Promotes restful sleep.
  • Helps prevent congestive heart failure.
  • Eases muscle cramps and spasms.
  • Lowers serum cholesterol levels and triglycerides.
  • Decreases insulin resistance.
  • Can prevent atherosclerosis and stroke.
  • Ends cluster and migraine headaches.
  • Enhances circulation.
  • Relieves fibromyalgia and chronic pain.
  • Treats asthma and emphysema.
  • Helps make proteins.
  • Encourages proper elimination of body wastes.
  • Prevents osteoporosis.
What are Magnesium Deficiency Symptoms ? 
  • Insomnia                                                         magnesium
  • Anxiety, hyperactivity, restlessness
  • Constipation
  • Muscle spasms, twitches, soreness
  • Difficulty swallowing
  • Back aches
  • Headaches
  • Chest tightness and difficulty breathing
  • Heart palpitations
  • High blood pressure
  • Extreme fatigue
  • Osteoporosis
How to overcome magnesium deficiency?
  • Eat lots of green, leafy vegetables.
  • Avoid refined and processed foods.
  • Eat fermented foods and drinks or take probiotics to help your body absorb more magnesium from foods.
  • Take a magnesium supplement.


What factors contribute to low magnesium levels?

1.Drinking carbonated beverages on regular basis. As these beverages has phosphates, it binds with magnesium in the digestive tract making it unavailable to the body. Drinking a soda with your meal flushes magnesium out of your body.

2. Eating sweets and other highly processed foods not only lack magnesium, but also excretes magnesium from your kidneys.

3. Stressful conditions need more use of magnesium from the body.

4. Drinking tea, coffee, or caffeinated drinks daily increases the risk of magnesium deficiency. Magnesium levels are controlled by the kidneys which filter magnesium and other nutrients. Caffeine, however, causes the body to lose extra magnesium.

5. Some medicines may lower the magnesium levels in the body, which includes diuretics, heart medication, asthma medication, birth control pills, and estrogen replacement therapy.

6. The effect of alcohol on magnesium levels is identical to the effect of diuretics; it reduces the availability of magnesium to cells by increasing its excretion through the kidneys.

7. While calcium supplements have negative effects on magnesium levels by reducing its absorption, magnesium can in fact improve the absorption of calcium. However, it is commonly recommended to have a calcium magnesium ratio as 2:1.

How should you take a magnesium supplement and dosage?

It is a good idea to take B-complex vitamins or a multivitamin containing B-complex as vitamin B6 determines how much magnesium will be taken up by the cells.

The recommended dose of Magnesium is as follows:


Do not give magnesium supplements to a child without a doctor’ s supervision.


Males 19 and over: 420 mg daily

Females 19 and over: 320 mg daily

Forms of magnesium:

Magnesium is available in many forms. Recommended types include magnesium citrate, magnesium gluconate, and magnesium lactate, all of which are more easily absorbed into the body than other forms. Time release preparations may improve absorption:

 What Foods Have Magnesium?

Rich sources of magnesium include tofu, legumes, whole grains, green leafy vegetables, wheat bran, Brazil nuts, soybean flour, almonds, cashews, blackstrap molasses, pumpkin and squash seeds, pine nuts, and black walnuts. Other good dietary sources of this mineral include peanuts, whole wheat flour, oat flour, beet greens, spinach, pistachio nuts, shredded wheat, bran cereals, oatmeal, bananas, and baked potatoes (with skin), chocolate, and cocoa powder. Many herbs, spices, and seaweeds supply magnesium, such as agar seaweed, coriander, dill weed, celery seed, sage, dried mustard, basil, cocoa powder, fennel seed, savory, cumin seed, tarragon, marjoram, poppy seed.

Links for additional information on magnesium by different health gurus

Dr Mercola

Dr Oz

Dr Wiel

Dr Mark Hyman

Books on Magnesium:

The Magnesium Factor: by Mildred Seelig, M.D. and Andrea Rosanoff, Ph.D.

The Miracle of Magnesium: by Carolyn Dean, M.D., N.D.

User’s Guide to Calcium and Magnesium: Learn What You Need to Know About How These Nutrients Build Strong Bones by Nan Fuchs, Jack Challem, ed.

What Your Doctor May Not Tell You About Migraines: The Breakthrough Program That Can Help End Your Pain by Alexander Mauskop, MD and Barry Fox, Ph.D.

Heart Healthy Magnesium: your nutritional key to cardiovascular wellness by James B. Pierce, Ph.D.

Magnesium: How an Important Mineral Helps Prevent Heart Attacks and Relieve Stress by Alan R. Gaby.

Cholesterol, Magnesium and Coronary Heart Disease: Save Your Heart   by John B. Neal, MD.


DISCLAIMER: The contents of this website is provided for informational purpose only and is not intended as a substitute for professional or medical advice. Do not use the information on this website to diagnose or treat any medical or health condition. If you suspect that you have a medical problem, contact your professional healthcare provider.
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