Magnesium (Mg) is the fourth most abundant mineral in the body, and a co-factor in over 300 biochemical reactions. Mg is critical to the function of every organ in your body; i.e.: liver, kidneys, brain and heart function. Mg is also necessary for immune system, muscle relaxation, strong bones and teeth and blood sugar regulation. Therefore Mg must be consumed every day to ensure proper function of your entire body. Most Americans do not get enough Mg, in their diet. And the typical American diet of excess sugar, alcohol and prescription drugs can reduce the body’s ability to absorb and utilize the Mg when it is present. It is one of the most common nutrient deficiencies in the US and may be contributing to your poor health.
Signs and symptoms of Magnesium deficiency:
Short term: loss of appetite, headache, nausea, fatigue, and weakness.
Long term: numbness and tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms and coronary spams.
How much Magnesium do you need?
A titration test is the best way to determine how much magnesium your body needs through supplementation.
Take a calcium/magnesium tablet of your choice daily.
Day one: take 1-100mg magnesium capsule
Day two: take 2-100mg magnesium capsules
Day three: take 3-100mg magnesium capsules
And so on…
Continue until you reach bowel tolerance, meaning loose stools. Once your limit is reached, continue to take the calcium/magnesium tablet but reduce magnesium supplement by 200mg less than your max dose.
Dietary sources of Mg:
Dark leafy green vegetables like: spinach, kale and Swiss chard. Legumes (beans and peas) nuts, seeds, avocado and whole grains (not refined or enriched). Salmon and halibut are also good sources.