HEALTH AND FITNESS

Natural Medicine: Magnesium, the invisible deficiency

Nancy A. Patterson

Magnesium is a mineral used by every organ in your body, especially your heart, muscles and kidneys. It is used in more than 300 biochemical reactions throughout your body and plays a major role in detoxification processes, making it important for helping to prevent damage from environmental chemicals, heavy metals and other toxins.

Magnesium is required for muscle contraction, energy use, protein production, enzyme function and bone strength.

In the 2005-2006 National Health and Nutrition Examination Survey, it was revealed that at least half of the U.S. population had inadequate intakes of magnesium. Recent research (2013-2014) shows 75-80 percent of U.S. adults are only getting one-half of the 310 to 320 milligrams (mg) recommended daily for women and 400 to 420 for men.

A magnesium deficiency is difficult to diagnose because the initial symptoms are also side effects of other health conditions. Since only 1 percent of magnesium is found in your blood, a simple blood test usually doesn’t reveal a problem.

Low levels of magnesium could be to blame for unexplained fatigue or weakness, abnormal heart rhythms, or even muscle spasms and eye twitches. Initial symptoms of deficiency include the following: loss of appetite, nausea and fatigue. But noticeable problems with your muscles and nerve function such as tingling, cramping, numbness and muscle twitches are also signs.

Research has found that in as many as 22 medical areas, magnesium deficiency either triggers or is a causative factor. These include anxiety and panic attacks, asthma, bowel diseases, hypertension, insomnia, heart disease, kidney disease, migraines, fibromyalgia, seizures, tooth decay, personality changes, depression, diabetes and osteoporosis.

Magnesium is part of chlorophyll, the green pigment found in plants, so green leafy vegetables are particularly high in magnesium. Seaweed and green leafy vegetables like spinach and Swiss chard can be excellent sources of magnesium, as are some beans, legumes, nuts, and seeds, like pumpkin, sunflower, and sesame seeds. Blending any of these together with fruit in a smoothie makes it easier to consume the amounts necessary. Other sources include most types of fish and whole grains.

Your body absorbs magnesium from food differently than it does from supplements. You should only use magnesium supplements under the direction of a doctor — and be sure not to exceed 350 non-food milligrams of magnesium per day (unless a medical professional instructs you differently). Your body has built-in mechanisms that don't allow it to overdose from food, but that is not so for supplements. Too much of a good thing can create problems as well.

With a good diet rich in fruits, vegetables and whole grains, it would seem very easy to get enough magnesium through your diet. However, most foods grown today are deficient in magnesium and other minerals, so getting enough isn’t simply a matter of eating magnesium-rich foods. Herbicides, like glyphosate, also act as chelators, effectively blocking the uptake and utilization of minerals in so many foods grown today.

As a result, it can be quite difficult to find truly magnesium-rich foods. Cooking and processing further depletes magnesium. Carbonated beverages, caffeinated beverages, sugar and alcoholic beverages can make magnesium either unavailable or can cause your body to excrete it rapidly through your kidneys.

A thorough evaluation of a daily diet diary would make it possible for you to determine if you have adequate magnesium in your diet. Consider reducing or eliminating carbonated beverages, caffeinated beverages, and alcoholic beverages, and purchasing organic vegetables whenever possible. Internet sources such as www.ods.od.nih.gov/factsheet/Magnesium-Health, a National Institute of Health website, can give you the amount of magnesium found in the foods you eat. Seeking help from a naturopathic physician or a medical doctor could help you sort out your symptoms and determine the right course of action for you to maintain your adequate magnesium levels for your health.

Nancy A. Patterson is with Inter Reflections in Great Falls. Call 406-453-1254.