Magnesium can be critically important to human nutrition. Most people believe that the most immineral is calcium, however it actually is magnesium. It is critical for some of the most basic functions of life such as the heart, brain, kidneys and nervous system. Magnesium deficiency is so common in North America that it should be considered epidemic. Magnesium is an integral component of every cell in the body. It is second only to potassium as the most abundant intracellular nutrient.

Magnesium’s functions include:
neurotransmission and neurotransmitter synthesis
skeletal muscle contraction/relaxation
nervous system relaxant
cellular energy production
hormone and protein synthesis
digestion of starches and sugars
sugar and fat metabolism
white blood cell synthesis and activity
digestive enzyme synthesis
arterial wall contraction/relaxation
stomach acid production
antibody synthesis
bowel motility
intracellular mineral transport

Magnesium deficiency is associated with:
Coronary Heart disease
Hardening of the arteries
High blood pressure
Heart arrhythmia
Kidney infections
Depression or BiPolar
Alzheimer’s disease
Parkinson’s disease
Crohn’s disease
Ulcerative Colitis
Malabsorption Syndrome
Irritable Bowel Syndrome
Hypochlorhydria (low stomach acid)
Hypothyroidism (underactive thyroid)
Celiac disease
Intestinal parasirism
Intestinal cancer
Stomach cancer

Drugs that deplete tissue levels of magnesium include diuretics, cardiac drugs, cortisone, aspirin, and antibiotics. Coffee, pop, alcohol and sugar aggressively pull magnesium out of the tissues.

Top food sources of magnesium include whole grains, red meats, fish and seafood, poultry, nuts, hot and/or tangy spices, and cocoa. People who ravenously crave chocolate may be magnesium deficient, since cocoa powder is one of the richest magnesium sources known. Unfortunately, chocolate is always combined with sugar, and sugar causes significant magnesium loss from the tissues.

Which of these apply to you?
heart rhythm disturbances (irregular heartbeat)
constipation and/sluggish colon
chronic fatigue
muscles tear or injure easily
muscle cramps (any body muscles, typically feet or calves
muscular weakness
inability to control bladder
night sweats
excessive body odor
muscle twitching
lower or mid-back pain
muscular tension or tight muscles
enlarged facial pores
uncontrollable sweating of the hands, feet, and/or armpits
painful menstrual cramps
restless leg syndrome or jerking movements
chronic knee and/or hip pain
cold hands and/or feet
lack of appetite
sudden episodes of loss of brain function (mesmerized)
rapid heartbeat (above 80 beats per minute)
carpal tunnel syndrome
nervous agitation or irritability
repeated tapping of the hands or feet
easily disoriented and/or confused
high blood pressure
chronic diarrhea
weakened by stress
chronic arthritis
heart disease or angina
headaches prior or during menstrual cycle
overactive or underactive thyroid function
easily weakened by stress
Do you have osteoporosis?
bone fractures or fail to heal after fracturing
Do you have epilepsy or convulsions?
Do you drink alcohol on a daily basis?
History of kidney stones?
Drink alcohol on a daily basis?

Your Score

1 to 8 points Mild magnesium deficiency:
Take at least 400 mg of magnesium daily.

9 to 16 points Moderate magnesium deficiency:
Take 800 mg of magnesium daily.

17 to 26 points Severe magnesium deficiency:
Take 1200 mg magnesium daily of 400 mg morning, noon, and night.

27 and above Extreme magnesium deficiency:
Warning – Extreme high risk for stroke, heart attack, high blood pressure, dementia, multiple sclerosis, anxiety, depression, Parkinson’s disease, and arthritis

The recommended type is magnesium taurate, a specialized amino acid chelate which offers the best absorption. Avoid magnesium carbonate, oxide, and sulphate, because they are poorly absorbed. Increase the consumption of magnesium-rich foods, particularly dark green leafy vegetables, almonds, seeds, hot or tangy spices, Brazil nuts, fennel tea, sage tea, sesame seeds, peanut butter, figs, oatmeal, hazelnuts, and spinach. Restrict your consumption of refined sugar, white flour, white rice, caffeine, and alcohol. Add magnesium rich foods to every meal. Diuretic medications and alcohol washes out magnesium. So does coffee, sugar and pop. Taking higher doses of magnesium though can cause diarrhea. If you develop loose stools, reduce the dosage. When there is extreme deficiency, magnesium infusions are also included with oral administration of magnesium.

This recommendation is for getting magnesium into the cells and tissues. A recommendation for getting magnesium into the bowel for constipation would be entirely different.