Magnesium is one of the most important nutrients to our bodies, while at the same time there are major deficiencies of magnesium throughout North America. It is estimated that 75% of North Americans ingest less than the RDA of magnesium. Where the RDA (recommended daily allowance) is between 310 to 420 mg’s daily, many experts believe dosages upwards to 1,000 mg daily would be optimal. This of course consists of food sources and supplementation.
The average daily intake of magnesium has decreased by over half in the past century. This has lead magnesium deficiency to influence issues such as type II diabetes, cardiovascular disease, high blood pressure, muscle cramps and weakness, anxiety, fatigue, poor memory, osteoporosis, impaired mental function, suppressed immune function, energy production, muscle and nerve function.
Known as the master mineral, magnesium helps to regulate calcium, sodium and potassium. Magnesium is responsible for the activation of over 300 enzymes and biochemical reactions in the body. When deficient in magnesium, our bodies are less efficient, and are not able to work to their optimal capabilities. People deficient in magnesium are twice as likely to suffer a cardiovascular event, and magnesium deficiency makes the impact of stress on our health drastically worse.
Magnesium is often one of those “tiny tweaks” someone can make to their nutritional program and experience big results.
Ten signs you may not be getting enough mangesium
- Carbohydrate cravings
- Memory loss
- Muscle cramps, soreness or twitches
- Salt cravings
Causes of Magnesium Deficiency
- Food processing
- Artificial fertilizers
- Caffeine Consumption
- Excess sugar intake
- Drug Induced Depletion’s: Antibiotics (such as amphotericin, gentamicin, tetracyclines), cholestyramine, corticosteroides, digoxin, diuretics (ex- bumetanide, chlorthiazide, chlorthalidone, furosemide, hydrochlorthiazide, indapamide, torsemide), oral estrogens, oral contraceptives.
Food Sources with Magnesium
When recommending magnesium, we often recommend magnesium glycinate. The glycinate form of magnesium offers better absorption and can lead to fewer side effects compared to the commonly recommended magnesium oxide and magnesium chloride. An individual will often have issues with diarrhea before an optimal dosage is obtained with inferior forms. If an individual has kidney disease, it is recommended to avoid taking magnesium before speaking to their physician.