We as a society are deficient in many nutrients that contribute to our bodies inability to handle physical stress. From tight muscles, adhesion, and cramps, our musculo-skeletal system must maintain a certain level of mineral concentrations in order to handle life’s physical demands.

Magnesium is the second most abundant cation in soft tissue, behind potassium. It is also a cofactor in over 300 different enzymes and is essential for synthesis of ATP. Magnesium inhibits platelet aggregation, promotes dilation of blood vessels, and has an antispasmodic effect on skeletal and smooth muscles.

Our society suffers from a wide range of magnesium deficiency. Low magnesium intake is due in large part to the high proportion of nutrient-depleted refined and processed foods in the Western diet. For example, 85% of the magnesium is lost in the refining of whole wheat flour to white flour. Many farming techniques reduce the magnesium content in plants. The use of ammonia as a fertilizer unbinds magnesium from soil, allowing it to be washed below root level by rain. Studies conducted in the U.S. and England revealed a 21-35% decline in the magnesium content of fresh fruits and vegetables.

Adverse Effects

Diarrhea is relatively common dose-related side effect of magnesium supplementation. In most cases, diarrhea can be prevented by reducing the dose or by taking magnesium in 2-3 divided doses per day. Otherwise, oral magnesium in typically prescribed doses (such as 100-750 mg/day) is usually well tolerated.

As Dr. Mark Hyman mentioned. Even conventional medicine relies heavily on the use of magnesium. The mineral is used often with other drugs for various conditions. Considerations should be given on a proper dosage when taking these drugs:

Aminoglycosides, Amphotericin B, Angiotensin-converting enzyme (ACE) inhibitors, Antipsychotics (neuroleptics), Beta-2 agonists, Contraceptives (oral), Cisplatin, Cyclosporine, Digoxin, Diuretics, Glucocorticoids, Hydroxymethylglutaryl (HMG)-CoA reductase inhibitors (statins), Levothyroxine, Lithium, Tetracyclines, & Theophylline.

Mg FoodsSometimes balance is the key. Too much calcium or zinc can accentuate or reduce magnesium absorption. It is important to understand that if a person is deficient in magnesium, they are at greater risk to also be deficient in potassium, vitamin B6, and thiamine.

Below is an illustration of common foods with higher doses of magnesium in them and are un-processed/refined or boiled.