Magnesium has been a life saver for me. Before starting AIP and continuing with a whole foods diet, I was experiencing a lot of muscle cramps and sugar imbalances. Although I didn't test for it, I had a lot of the symptoms of magnesium deficiency. After a couple of months of supplementation and eating a whole foods diets, I started to feel different and my calcium levels in my lab tests started to normalize, which I believe was partly due to the change in my magnesium intake. Want to know more about this miracle mineral that can help your muscles relax? Read the rest of this article!
Function and importance of the nutrient in the body
- It is a mineral
- Plays a role in about all body process
- Concentrated in metabolically actives areas, including the brain, bones, muscles (like the heart)
- 60% is found in bone, 26 % found in muscle, and the rest is found in soft tissue and body fluids
- Involved in more than 400 enzyme systems – its primary role
- Stimulates enzymes associated with energy production
- It works intracellularly – meaning inside the cell
- Helps create a relaxed state
- Works with calcium and phosphorus
- Most people are deficient in it
- Stimulate protein and carbohydrate metabolism
- Promotes blood sugar balance
- Necessary for calcium to be utilized
- Important for cell membranes
- Supports the absorption of nutrient and getting rid of waste
Cause of Depletion
- Stress
- Soil Depletion
- Standard American Diet (SAD) or a diet with just refined grains
- Drugs and medications
- Age: elderly are at more risk
- Alcoholism
- Anorexia
Symptoms of Possible Deficiency
- Asthma
- Blood sugar imbalance
- Constipation
- Fatigue
- Heart Arrhythmia
- High blood pressure
- Inflammation
- Insomnia
- Irritability
- Migraine
- Muscle cramps
- PMS
- Menstrual cramps
Magnesium Supplementation
- Eat foods that are rich in all minerals to optimize intake
- Whole foods-based supplements for maintenance
- High dose supplementation OK for most people, since most people are deficient and side effects are minimal
- With magnesium citrate, you will know you have taken too much if you experience loose stools.
- Chelated forms are best - including glycinate, taurate, succinate, citrate, or malate.
Dietary Sources
- Leafy greens
- Sea vegetables
- Algae
- Whole grains
- Nuts
- Legumes
- Avocado
- Dried figs
- Prunes
- Blackstrap molasses
References
Murray, M. Pizzorno, J. Pizzorno, L. (2005). The Encyclopedia Of Healing Foods. New York, NY: Atria Books.
Murray, M. Pizzorno, J. (2012). The Encyclopedia Of Natural Medicine. New York, NY: Atria Books.
Bauman College (2014) NC106.1 Lecture - Micronutrients - Calcium & Magnesium. Retrieved from http://dashboard.baumancollege.org/pluginfile.php/ 10237/mod_resource/content/5/FON_Materials/106/ Lecture/pdf/