Time for a quick quiz ““ what comes to mind when I say “magnesium?”
- 60 plus years of age : “Milk of Magnesia”
- Healthcare folks : “IV push for a medical emergency”
- Women who had complications in pregnancy: “Hmmm, that sounds familiar.”
- Average supplement user: “I think it’s mixed with my calcium””
- Chemistry majors: “Number 12 on the periodic table.”
What is magnesium?
Magnesium is an important mineral in more than 300 chemical reactions needed to keep your body working properly. Although it doesn’t get a lot of attention like some other minerals, calcium for example, it is essential for:
- Bone growth
- Nerve and muscle function
- Blood coagulation
- Stomach acid neutralization and movement of stool through the bowels
Magnesium deficiency
More than half of Americans are not getting their recommended daily amount of magnesium. African Americans and people over the age of 50 are particularly vulnerable to this deficiency. Symptoms of inadequate magnesium can include:
- Muscle cramps and spasms
- Facial tics, such as eye twitches
- Difficulty initiating and/or staying asleep
- Chronic pain, including fibromyalgia
Contributors to magnesium deficiency
- Carbonated beverages: Phosphates bind with magnesium inside the digestive tract and make it unavailable to the body
- Sweets: Refined sugar causes the body to excrete magnesium through the kidneys
- Physical and emotional stress: Adrenaline and cortisol (stress hormones) are associated with decreased magnesium
- Caffeine: Causes the kidneys to release extra magnesium even if the body doesn’t need it
- Medications: Diuretics, steroids, estrogen and many other medications can increase magnesium loss through excretion by the kidneys
- Alcoholic beverages
What can you do to increase your level of magnesium?
- Limit ingestion of the above food and beverage items
- Talk with your healthcare provider about starting a magnesium supplement
- Evaluate your stress level and how you’re managing it
- Eat magnesium-rich foods, including legumes, whole grains, vegetables (broccoli, squash, and green leafy vegetables), seeds and nuts (especially almonds)
Let’s give misunderstood magnesium the respect and attention it deserves ““ we’ll all feel better!
