Magnesium is used by the body in the formation of bone, cell membrane stabilization, energy production, DNA regulation, and insulin utilization.
Deficiency due to inadequate consumption of Magnesium is rare. However, disease states, such as cardiovascular disease, renal disease, diabetes, high blood pressure, toxemia of pregnancy, and postsurgical complications, may interfere with absorption and cause deficiency. Symptoms may include nausea, vomiting, anorexia, muscle weakness, spasms and tremors, personality changes, and hallucinations.
Carbohydrates, the naturally occurring starches and sugars found in produce and dairy, may increase absorption. Many Americans may have difficulty absorbing Magnesium due to the above mentioned disease states.
Magnesium is found in coffee, tea, cocoa, nuts, peas, beans, lentils, carob, peanuts, whole-grains, sunflower seeds, spices, seafood, green leafy vegetables, milk, yogurt, blackstrap molasses, corn, carrots, and parsley.
In general, self-supplementing of minerals is not recommended, because minerals are stored in the body and it is possible to over supplement. Acute toxicity leads to diarrhea, nausea, flushing, double vision, slurred speech, and weakness.
* This information is not intended to encourage self-supplementation. As you will read in individual nutrient content, self-supplementation can be unnecessary or even dangerous. I highly recommend micro-nutrient blood testing before choosing to take any supplements that are not whole-foods based.
Gropper SS, Smith JL, Groff JL. Advanced nutrition and human metabolism. 5th ed. Belmont, CA: Wadsworth; 2009.
Mahan L, Escott-Stump S, Raymond J. Krauses's food and the nutrition care process. 13th ed. St. Louis, Missouri: Elsevier Saunders; 2012.
Linda Beeker, RDN
I love sharing the power of nutrition - a gift of God's design.