Magnesium

Your organs need sufficient magnesium for proper function. The heart, your muscles, kidneys, your teeth, and bones need the mineral magnesium. Magnesium contributes to energy production by activating enzymes. It helps regulate calcium, copper, zinc, potassium, vitamin D, and other important nutrients in the body.

Foods rich in magnesium include whole grains, nuts, and green vegetables. Green leafy vegetables are particularly good sources of magnesium.

Coffee, soda, salt, alcohol, heavy menstrual periods, excessive sweating, and stress can lower magnesium levels.

Symptoms of magnesium deficiency may include agitation and anxiety, restless leg syndrome (RLS), sleep disorders, irritability, nausea and vomiting, abnormal heart rhythms, low blood pressure, confusion, muscle spasm and weakness, hyperventilation, insomnia, poor nail growth, and even seizures.

For a good article on “How to Chose the Best Magnesium Supplements” click here.

Getting enough magnesium may help with these conditions:

Asthma
Diabetes
Fibromyalgia
Noise-related hearing loss
Arrhythmia and heart failure
High blood pressure
Migraine headache
Osteoporosis
Premenstrual syndrome (PMS)

A few studies suggest that taking magnesium supplements may help prevent migraine headaches. In addition, a few clinical studies suggest that magnesium supplements may shorten the duration of a migraine and reduce the amount of medication needed. People who have migraine headaches tend to have lower levels of magnesium compared to those with tension headaches or no headaches at all.

Some experts suggest combining magnesium with the herb feverfew along with vitamin B2 (riboflavin) may be helpful when you have a headache.

Scientific studies suggest that magnesium supplements may help relieve symptoms associated with PMS, particularly bloating, insomnia, leg swelling, weight gain, and breast tenderness. One study suggests that a combination of magnesium and vitamin B6 may work better than either one alone.

To read an article by Holistic Healing News titled “Magnesium Slashes Heart Attack Risks and Helps Prevent Diabetes”, click here.

Dietary Sources:

Rich sources of magnesium include tofu, legumes, whole grains, green leafy vegetables, wheat bran, Brazil nuts, soybean flour, almonds, cashews, blackstrap molasses, pumpkin and squash seeds, pine nuts, and black walnuts. Other good dietary sources of this mineral include peanuts, whole wheat flour, oat flour, beet greens, spinach, pistachio nuts, shredded wheat, bran cereals, oatmeal, bananas, and baked potatoes (with skin), chocolate, and cocoa powder. Many herbs, spices, and seaweeds supply magnesium, such as agar seaweed, coriander, dill weed, celery seed, sage, dried mustard, basil, cocoa powder, fennel seed, savory, cumin seed, tarragon, marjoram, poppy seed.

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