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Magnesium - Essential mineral

Magnesium - Essential mineral


Magnesium is one of seven essential macrominerals. Magnesium-rich foods are needed for cellular health which supportsover 300 biochemical functions in the body. Magnesium also calms nerves and anxiety, aides digestion, relieves muscle aches and spasms, increases energy, and helps with insomnia and peaceful sleeping. 


Dietary sources of magnesium include legumes, whole grains, vegetables (especially broccoli, squash, and green leafy vegetables), seeds, and nuts (especially almonds). Other sources include dairy products, meats, chocolate, and coffee.

Magnesium is required for the proper growth and maintenance of bones. Magnesium is also required for the proper function of nerves, muscles, and many other parts of the body. In the stomach, magnesium helps neutralize stomach acid and moves stools through the intestine.






Symptoms of Magnesium deficiency include:

  • loss of appetite
  • nausea and vomiting
  • fatigue and weakness

More advanced symptoms include:

  • numbness and tingling
  • muscle cramps
  • seizures
  • personality changes
  • heart rhythm changes and spasm

Natural sources of Magnesium include:

  • Sunflower seeds
  • Almonds
  • Spinach
  • Cashews
  • Black beans
  • Oatmeal
  • Peanut butter
  • Shrimp
  • Black-eyed peas
  • Brown rice
  • Cow's milk, whole,
  • Banana
Basically green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains, are good sources.


Magnesium supplements are available in a variety of forms, including magnesium oxide, citrate, and chloride. The Supplement Facts on the dietary supplement label shows the amount of elemental magnesium in the product, not the weight of the entire magnesium-containing compound.

Forms of magnesium that dissolve well in liquid are more completely absorbed in the gut than less soluble forms. Studies have found that magnesium in the aspartate, citrate, lactate, and chloride forms is absorbed more completely and is more bioavailable than magnesium oxide and magnesium sulfate. Very high doses of zinc from supplements (142 mg/daily) can interfere with magnesium absorption and disrupt the magnesium balance in the body.

Magnesium might be able to get into the lymphatic system beneath the dermis and enter the circulatory system, bypassing the regulation through the GI tract and hereby increasing serum magnesium. Transdermal Magnesium is Magnesium can be rubbed on the skin. This method is popular and has some science behind it. 

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