Ad
Get special offers, recipes, health news, PLUS our FREE seafood cooking guide!
Got it, thanks! Click here for your FREE seafood cooking guide & recipes e-booklet.
Food, Health, and Eco-news
Magnesium, the Miracle Mineral
Magnesium relaxes minds and muscles while aiding bones, hearts, metabolisms, and more 07/21/2015 By Tami Meraglia, MD
When I worked in traditional medicine, we used magnesium in the emergency room to stop pre-term labor or to relax a heart that had a life-threatening irregular beat.
 
In my clinic, I use magnesium for its powerful effects on blood sugar levels, to lower blood pressure, build bone, treat pain, for anxiety, and to boost heart and overall health.
 
Magnesium will also help to relax any part of the body that is tight or cramped.
 
And I prescribe magnesium for fatigue, as it literally is involved in creation of energy in the body.
 
Few people get optimal – or even adequate – magnesium
The bad news is that most of us are deficient in this important nutrient.
 
Magnesium is one of the most depleted minerals in our soil, so the foods of today have much less than in our grandmothers' day.
 
In fact, studies have shown that 30% of the U.S. population has significant magnesium deficiency.

Since magnesium is difficult to measure in the blood, it is likely even higher than that.
 
And as we age, we tend to absorb less of the magnesium we consume, making generous intake even more important.
 
The Recommended Dietary Allowances (RDAs) for magnesium for women range from 310mg to 400mg, and for men, the RDA ranges from 410mg to 420mg.
 
Magnesium deficiency signs, and 5 ways to ensure you get enough
Here are some symptoms associated with magnesium deficiency and 5 simple ways to raise your levels and optimize your health.
 
A magnesium deficiency is likely if you have:
  • Anxiety
  • Diabetes
  • Headaches
  • Palpitations
  • Constipation
  • Fibromyalgia
  • Osteoporosis
  • Chronic fatigue
  • High blood pressure
  • PMS/Menstrual cramps
  • Muscle cramps or twitches
  • If you take a diuretic for high blood pressure, or medications for acid reflux
Here are five ways to maximize your magnesium:
 
1) Increase your consumption of magnesium rich foods.
 
Top food sources of magnesium include:
  • Fish*
  • Cocoa
  • Shellfish
  • Peas and beans (legumes)
  • Dark greens (such as spinach and chard)
  • Soy products (such as soy flour and tofu)
  • Whole grains (such as brown rice, buckwheat, quinoa, and millet)
  • Fruits or vegetables (such as bananas, dried apricots, and avocados)
*Especially wild salmon, halibut, and sablefish.
 
2) Cut the cola
 
Most dark colored sodas contain phosphates.
 
Phosphates find magnesium in your digestive tract and bind it making it unavailable to your body.
 
So even if you eat a wonderful meal rich in magnesium, if you wash it down with a cola your body will never receive the magnesium.
 
3) Slash stress
 
The hormones released when we are under stress have been shown to decrease magnesium.
 
Even mild stress such as driving in traffic, getting through a day of emails, meetings or home management with children is enough to decrease our magnesium.
 
4) Take a supplement
The most absorbable forms of supplemental magnesium are magnesium citrate, magnesium glycinate taurate, and magnesium aspartate.
 
The chief side effect of too much magnesium is diarrhea.
 
5) Soak in magnesium
 
My very favorite way to get magnesium into the body is topically.
 
Epsom salts are magnesium sulphate and are wonderful as a bath or foot soak in the evenings.
 
Topical magnesium has been shown to be extremely absorbable.
 
All of us can benefit from this miracle mineral and relax into all it has to offer us.
 
Tell me if you any questions and please share.
 
Health is contagious – pass it around!
 
Tami Meraglia, MD

About Dr. Tami
Tami Meraglia, MD, is the best-selling author of The Hormone Secret, and a physician who's double board-certified in Cosmetic Medicine and Integrative Medicine.
 
Dr. Tami, as her patients call her, focuses on hormones and ways to boost and balance them.
 
Learn more about her and her passionate advocacy for women's health at drtami.com.

Note from the Editor: You may be interested in magnesium news from past issues of our Vital Choices newsletter:
 
Sources
  • Barbagallo M, Dominguez LJ. Magnesium and aging. Curr Pharm Des. 2010;16(7):832-9. Review.
  • Chiuve SE, Korngold EC, Januzzi Jr JL, Gantzer ML, Albert CM. Plasma and dietary magnesium and risk of sudden cardiac death in women. Am J Clin Nutr 2011;93:253-60. [PubMed abstract]
  • Del Gobbo LC, Imamura F, Wu JHY, Otto MCdO, Chiuve SE, Mozaffarian D. Circulating and dietary magnesium and risk of cardiovascular disease: a systematic review and meta-analysis of prospective studies. Am J Clin Nutr 2013;98:160-73.
  • Dibaba DT, Xun P, Fly AD, Yokota K, He K. Dietary magnesium intake and risk of metabolic syndrome: a meta-analysis. Diabet Med. 2014 Nov;31(11):1301-9. doi: 10.1111/dme.12537.
  • Du J, Zhu M, Bao H, Li B, Dong Y, Xiao C, Zhang GY, Henter I, Rudorfer M, Vitiello B. The Role of Nutrients in Protecting Mitochondrial Function and Neurotransmitter Signaling: Implications for the Treatment of Depression, PTSD, and Suicidal Behaviors. Crit Rev Food Sci Nutr. 2014 Nov 3:0. [Epub ahead of print]
  • Ford ES, Mokdad AH. Dietary magnesium intake in a national sample of US adults. J Nutr. 2003 Sep;133(9):2879-82.
  • Galland L. Magnesium, stress and neuropsychiatric disorders. Magnes Trace Elem. 1991-1992;10(2-4):287-301. Review.
  • Hruby A, Meigs JB, O'Donnell CJ, Jacques PF, McKeown NM. Higher magnesium intake reduces risk of impaired glucose and insulin metabolism and progression from prediabetes to diabetes in middle-aged americans. Diabetes Care. 2014 Feb;37(2):419-27. doi: 10.2337/dc13-1397. Epub 2013 Oct 2.
  • Johnson S. The multifaceted and widespread pathology of magnesium deficiency. Med Hypotheses. 2001 Feb;56(2):163-70.
  • Joosten MM, Gansevoort RT, Mukamal KJ, van der Harst P, Geleijnse JM, Feskens EJM, Navis G, Bakker SJL. Urinary and plasma magnesium and risk of ischemic heart disease. Am J Clin Nutr 2013;97:1299-306.
  • Larsson SC, Orsini N, Wolk A. Dietary magnesium intake and risk of stroke: a meta-analysis of prospective studies. Am J Clin Nutr 2012;95:362-6. Long S, Romani AM. Role of Cellular Magnesium in Human Diseases. Austin J Nutr Food Sci. 2014 Nov 18;2(10). pii: 1051
  • Manuel y Keenoy B, Moorkens G, Vertommen J, Noe M, Nève J, De Leeuw I. Magnesium status and parameters of the oxidant-antioxidant balance in patients with chronic fatigue: effects of supplementation with magnesium. J Am Coll Nutr. 2000 Jun;19(3):374-82.
  • Młyniec K, Davies CL, de Agüero Sánchez IG, Pytka K, Budziszewska B, Nowak G. Essential elements in depression and anxiety. Part I. Pharmacol Rep. 2014 Aug;66(4):534-44. doi: 10.1016/j.pharep.2014.03.001. Epub 2014 Apr 2. Review.
  • Peacock JM, Ohira T, Post W, Sotoodehnia N, Rosamond W, Folsom AR. Serum magnesium and risk of sudden cardiac death in the Atherosclerosis Risk in Communities (ARIC) study. Am Heart J 2010;160:464-70.
  • Rayssiguier Y, Durlach J, Gueux E, Rock E, Mazur A. Magnesium and ageing. I. Experimental data: importance of oxidative damage. Magnes Res. 1993 Dec;6(4):369-78. Review.
  • Rayssiguier Y, Gueux E, Nowacki W, Rock E, Mazur A. High fructose consumption combined with low dietary magnesium intake may increase the incidence of the metabolic syndrome by inducing inflammation. Magnes Res. 2006 Dec;19(4):237-43. Review. Rosanoff A. [Magnesium and hypertension]. Clin Calcium. 2005 Feb;15(2):255-60. Review. Japanese.
  • Rumawas ME, McKeown NM, Rogers G, Meigs JB, Wilson PW, Jacques PF. Magnesium intake is related to improved insulin homeostasis in the framingham offspring cohort. J Am Coll Nutr. 2006 Dec;25(6):486-92.
  • Seelig MS. Consequences of magnesium deficiency on the enhancement of stress reactions; preventive and therapeutic implications (a review). J Am Coll Nutr. 1994 Oct;13(5):429-46. Review.
WHAT OUR CUSTOMERS ARE SAYING:
quote-icon
I would not buy my fish from anywhere but Vital Choice…I’m so happy to have a source for great tasting, healthy fish.
quote-icon
WHAT HEALTH & NUTRITION EXPERTS ARE SAYING:
quote-icon
Vitalchoice.com is my favorite source for wild Alaskan salmon, sablefish, sardines, and other fish rich in omega-3s... I can't tell you how many messages I get from people thanking me for recommending Vital Choice.
quote-icon
WHAT OUR CUSTOMERS ARE SAYING:
quote-icon
Simply put Vital Choice offers the best seafood and related products available. We have always recommended Vital Choice to clients, friends, and family. As health practitioners we value the sustainable practices and trust this company implicitly!
quote-icon
WHAT THE MEDIA IS SAYING:

quote-icon We’ve done the work for you to find the healthiest meat products on the market. quote-icon

WHAT HEALTH & NUTRITION EXPERTS ARE SAYING:
quote-icon
Unlike anything you've seen from the grocery store…I recommend Vital Choice—my personal favorite for delicious, fresh, healthy, and completely safe canned tuna and salmon.
quote-icon
WHAT THE MEDIA IS SAYING:
quote-icon
Vital Box captures the fresh-caught quality of succulent, sustainably harvested Alaskan salmon and northwest Pacific seafood by cleaning and flash-freezing it within hours of harvest.
quote-icon
WHAT HEALTH & NUTRITION EXPERTS ARE SAYING:
quote-icon
I love the stellar quality of Vital Choice salmon! I've been recommending Vital Choice Seafood for many years now.
quote-icon
WHAT OUR CUSTOMERS ARE SAYING:
quote-icon
Vital choice has never disappointed. Love every item I get... since eating your food, my hair, skin, and energy revitalized from clean fish and meats… it’s ALL great. Never a problem with the food arriving in great condition.
quote-icon
WHAT THE MEDIA IS SAYING:

quote-icon The Best Places To Buy Seafood Online, Including Fresh And Frozen Fish quote-icon 

Find out what others are saying about Vital Choice Ad