Food with Magnesium

The main task of magnesium is enzyme activation. Is required to make more than 300 different enzymes and to send messages along the nerves. The cell mitochondria require magnesium in order to synthesize adenosine triphosphate, the all-important molecule that provides energy for metabolic functions. Other proteins, like those required to produce  RNA and DNA , are also magnesium-dependent. The metabolism of fats and carbohydrates to produce energy requires numerous magnesium-dependent chemical reactions. This mineral is often called the anti-stress mineral because it has a calming effect when taken. Is important for normal heartbeat and nerve transmission. Magnesium is required for the active transport of ions like  calcium and potassium across cell membranes. Therefore, magnesium affects the conduction of nerve impulses, muscle contraction, and normal heart rhythm. Magnesium helps signal muscles to contract and relax. Helps maintain normal levels of calcium, potassium, phosphorus, adrenaline and insulin, and keeps the bones strong and the heart healthy.

The human body contains about 25 grams of magnesium. Approximately 50 percent of total magnesium is found in bone. The other half is predominantly found in the cells of body tissues and organs. Only 1 percent of magnesium is found in blood. This magnesium concentration must be kept at a constant level to keep your body functioning properly. The normal blood levels for magnesium ranges from 1.5  to 2.5 mEq/L. The RDA for magnesium is about 310 mg per day for women and 420 mg per day for men.

Causes of Magnesium Deficiency

Several gastrointestinal diseases, pancreatitis, diabetes, hyperthyroidism and kidney disease can lead to magnesium deficiency. Some drugs may result in magnesium, deficiency including  diuretics, antibiotics, and medications used to treat cancer. Excessive salt, coffee, or alcohol, as well as heavy menstrual periods, over sweating, and prolonged stress can also lower magnesium levels.

Symptoms of Magnesium Deficiency

Insomnia, weakness, loss of appetite, irritability, anxiety, irregular heartbeat, dizziness, low blood pressure, shortness of breath, nail growth, muscle spasm, restless leg syndrome and poor coordination. Important magnesium deficiency can result in low levels of calcium in the blood.

Food with Magnesium

High Magnesium Foods List; Green leafy vegetables, whole grains, legumes, almonds, squash seeds, pine nuts, Brazil nuts, cashews, wheat germ, sunflower seeds, sesame seeds, flax seeds, raisins, molasses, oysters, halibut, dairy products, tofu, brown rice, lima beans, split peas, lentils, black-eyed peas, bean sprouts, wheat and oat bran, spinach, lettuce, beet greens, broccoli. Other good dietary sources of this mineral; oatmeal and oat flour, soybean flour, bananas, avocados, figs, baked potatoes with skin, cocoa powder, chocolate, kelp. Because magnesium is part of chlorophyll, the green pigment in plants, green leafy vegetables are rich in this mineral. Unrefined grains also have high magnesium content. Nearly 85% of the magnesium is lost when whole grains are refined to white flour. Harder water usually has a higher concentration of magnesium salts. Supplemental forms of magnesium are available as magnesium gluconate, magnesium oxide, magnesium chloride, and magnesium citrate salts, as well as a number of amino acid chelates, including magnesium aspartate.

Magnesium Research

Scientific researchs indicate that supplementing with magnesium may help prevent asthma, migraine, osteoporosis, high blood pressure and cardiovascular disease.


Asthma is a disease where the bronchial passages go into spasm and interfere with normal breathing. Magnesium sulfate is used as a therapy for asthma. A study from Brown University showed pronounced improvement in children with asthma who were treated with intravenous magnesium. Effects of magnesium include relaxing the airways, acting as a bronchodilator for asthma.


Individuals who suffer from recurrent migraine headaches have lower intracellular magnesium levels than patients who do not experience migraines. Magnesium was found to reduce the frequency, intensity and length of migraines or headaches in many studies. 200 mg to 600 mg daily is  used to help prevent migraine headaches. Magnesium and Migraines


Magnesium, given in the hospital intravenously, is the therapy of effective to prevent or treat seizures associated with eclampsia or to prevent complications from preeclampsia. Preeclampsia-eclampsia is a disease that is unique to pregnancy and may occur anytime after 20 weeks of pregnancy through 6 weeks following birth.

Kidney Stones

When combined with vitamin B6 (pyridoxine) it helps to reduce and dissolve calcium phosphate stones. Jonathan Wright, recommends  100 milligrams of vitamin B6, and 300 milligrams of magnesium citrate, daily.

Cardiovascular Diseases

Intravenous magnesium application has been shown to be effective in reducing mortality in thombolysis-ineligible patients with acute myocardial infarction. Magnesium helps maintain a normal heart rhythm and is sometimes given intravenously to reduce the chance of atrial fibrillation and cardiac arrhythmia. Intravenous magnesium, when given as soon as possible after a heart attack, decreases death rate.

High Blood Pressure

High blood pressure is one of the major vascular disorders that magnesium can help. High blood pressure,defined as having a systolic and diastolic blood pressure  greater than 140 and 90 mmHg, is a major risk factor for cardiovascular disease. Magnesium is an essential micronutrient in maintaining suppleness in the walls of blood vessels. In twelve randomized controlled trials, patients receiving magnesium supplements did not have a significantly reduction in systolic blood pressure. However they had a significant reduction in their diastolic blood pressure.


Inadequate blood levels of magnesium may prohibit the release of insulin from the pancreas. Therefore, regulation of blood glucose levels is disrupted and blood glucose rises abnormally. Magnesium supplementation may help diabetics to maintain adequate magnesium levels as well as improve glucose tolerance. Studies have shown that for every 100 mg of magnesium, the risks of diabetes is reduced by 15 percent. Magnesium supplementation may help overweight individuals who have become insulin resistant improve their condition and avoid type 2 diabetes, according to a  study from German researchers.


Osteoporosis, a disease characterized by weak bones. Magnesium, along with calcium and Vitamin D can prevent the development of osteoporosis. Since magnesium works closely with calcium, it is necessary  to have an appropriate level of both minerals in order for them to be effective. If you take 1000 mg of calcium, you should also take 500 mg of magnesium. This is to be taken in two divided doses with Vitamin D 400 IU with each Calcium dose, this helps absorption of both magnesium and calcium. Thirty-one woman suffering from osteoporosis with documented deficiency in magnesium were given a magnesium supplement. After 1 year 71 % of the  patients had increased bone density by up to 8 percent, and the improvement remained unchanged for 2 years.

Sleep Problems

Magnesium works in combination with the calcium to help our muscles relax and in this way allows us to have a better night’s sleep. Calcium helps the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin. In addition, magnesium suppresses the release of catecholamines, which stimulate activity in the sympathetic nerves. Studies show a lack of magnesium can alter electrical activity in the brain, causing agitated sleep and frequent awakenings. A article published  in the Journal of Orthomolecular Medicine confirms the effects of magnesium deficiency on insomnia. Important to note that a balanced ratio of magnesium and calcium is important to overall health, and these two minerals should be taken together for best effects.

Attention Deficit Hyperactivity Disorder (ADHD)

Attention deficit hyperactivity disorder (ADHD) is one of the most common childhood disorders. The exact cause is unknown. However inherited genetic factors are likely responsible. In addition to genetics, scientists are looking at possible environmental factors, and are studying how brain injuries, nutrition, and the social environment might contribute to ADHD. Children with attention deficit hyperactivity disorder may have three basic problems, they can’t pay attention, they are hyperactive, they act on impulse. Children with attention deficit hyperactivity disorder have low magnesium levels than the average child.In one trial, 50 ADHD (attention deficit hyperactivity disorder) children with low magnesium were given 200 mg of magnesium a day for nearly 6 months. When compared with 25 other magnesium-deficient ADHD children, those that were given magnesium supplementation appeared to experience a decrease in hyperactive behavior. In one  study of 75 magnesium-deficient children with attention deficit hyperactivity disorder, those who received magnesium supplements showed an improvement in behavior compared to those who did not receive the supplements. Russian doctors used a combination of  magnesium and  vitamin B6 to treat children aged from 6 to 12 with attention deficit hyperactivity disorder. Vitamin B6 in the appropriate dose helps determine how much magnesium absorbs into cells.

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