There is no doubt that essential minerals are a valued and sought-after part of our diets. Our bodies require minerals for all aspects of life and smooth functioning. Most people rarely get enough minerals in their diet. Essential minerals, like other essential nutrients, cannot be metabolized from within the body; they must be consumed. Many of us are well aware of the sources and benefits of calcium and potassium, but what about magnesium?
Why We Need Magnesium
Our bodies need magnesium for countless reasons. It plays a role in more than three hundred biochemical reactions. Calcium is not the only mineral necessary for bone health - magnesium is equally important. It enhances bone formation from carbohydrate and mineral metabolism. Seventy percent of the magnesium in the body is found in the skeletal system.
This is only the beginning of this mineral's purpose. It also supports both nerve and muscle function, healthy blood vessels, tooth formation, heart health, and kidney health. It protects artery walls from the stress of sudden blood pressure changes. We need magnesium to help us sleep, to deal with stress, to protect our mental state from depression and emotional instability. Magnesium is particularly important for active people and athletes. It serves as a catalyst for enzymes involved in energy production, making it a critical mineral for endurance.
Perhaps the most important role of magnesium is to prevent the inevitable process of calcification. Calcification is when calcium deposits in the body cause cells, tissue, and eventually organs, to harden. When a cell has plenty of calcium, but not enough magnesium the process of energy production slows down, inhibiting the calcium pump of the cell, leading to the hardening of the cell's mitochondria. This extends to the entire body. It is in essence, the aging process. A poor calcium-magnesium balance leads to arthritis, hardened arteries, and senility.
Magnesium Deficiency
How do you know if you have a magnesium deficiency? Early signs include muscle spasms and cramping, stomach problems, confusion, insomnia, and irritability. Over time, a lack of magnesium in the diet can lead to chronic illness. Research has linked magnesium deficiency to diabetes and hypertension. Low levels can cause heart problems, asthma, fatigue, kidney stones, and depression.
The average American only consumes around forty percent of the recommended daily amount of magnesium, leaving the majority of the population deficient. Not only is it difficult for people to get enough magnesium, but certain factors can increase the need for more of the mineral. Alcohol and caffeine consumption reduces magnesium absorption. So too do excessive fats, proteins, and high levels of calcium, zinc, and vitamin D.
Good Sources of Magnesium
Magnesium is found in a variety of foods. It is most readily absorbed from whole food sources, leaving magnesium supplements as a back-up source. Think green leafy vegetables, nuts, legumes, seafood, whole grains, and dairy. Fruits, such as apples, bananas, peaches, cantaloupe, and apricots are all good sources of magnesium. Some spices even supply magnesium - cayenne, sage, and paprika.
Magnesium can also be found in significant quantities in herbs. Peppermint, nettles, licorice, alfalfa, chamomile, and dandelion are all rich in magnesium. Because herbs are so easily recognized by the body, they may be a better choice for supplementation than conventional magnesium supplements.
Ultimately, if you eat a balanced diet, you should be able to get enough magnesium. Herbs or supplements are a great way to ensure a proper mineral balance. If you feel you are not getting enough, you can always have your doctor to a test for magnesium deficiency. Your health is worth it.
Sources:
Page, Linda. "Healthy Healing: A Guide to Self-Healing for Everyone" (Traditional Wisdom, 2003).
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