Mandatory Magnesium

Who knew that a little snooping into vitamins and minerals would bring about such an in-depth look at different versions of these nutrients. Today we’ll investigate a heavy-hitter in the realm of minerals, magnesium. Keep in mind even though we only need trace amounts of these minerals (especially in comparison to macronutrients like fat and protein), they are just as essential for your well-being and overall health. Magnesium is required for metabolic functions, therefore making it vital to the creation and transport of energy and the creation of proteins. EVERY cell in the body is dependent on adequate levels of magnesium to function. Some of the things magnesium does:

  • needed strong bones and teeth
  • balanced hormones
  • healthy nervous and cardiovascular systems
  • well-functioning detoxification pathways
  • work in conjunction with calcium. They are antagonist. Together in balance they regulate electrical impulses. Some say a 2:1 or 1:1 ratio of calcium to magnesium is desirably, but like most instances in today’s society we have a skewed ratio of 5:1 or as much as 15:1.
  • natural calcium channel blocker
  • responsible for relaxation (we’re actually meant to be in parasympathetic/relaxation state, than the excitatory calcium state of our stressed out lives)
  • Detox: it is necessary for neutralization of toxins, overly acidic conditions and protection from heavy metals

There are several factors that can affect the amount of magnesium or the absorption of magnesium:

  • soil has depleted crops of magnesium
  • fluoride in drinking water can bind to the magnesium and make it insoluble (water can be a great source of magnesium if it comes from a deep-well or mineral-rich glacial runoff)
  • diets of processed and synthetic foods, high sugar intake, alcohol, and soda drinks, require more magnesium
  • phosphates in pops and processed meats (lunch meat) make it insoluble
  • tannins, oxalates (raw spinach), and phytic acid (whole grains) make magnesium unavailable
  • diuretics, birth control, insulin, digitalis, tetracycline and other antibiotics, corticosteriods, and bronchodilators (asthma) can cause individuals to lose magnesium in their urine output
  • Calcium supplements can mean more magnesium is required, and if not taking enough magnesium in then this calcium is not metabolized properly anyways
  • stress (in any form, mental or physical) uses up magnesium rapidly, and will actually intensify the effects of chronic stress like anxiety, irritability, fatigue and insomnia
  • heavy sweating from endurance sports (marathons or strenuous exercise) can deplete magnesium

Magnesium keeps calcium soluble so it is not mistakenly proportioned to soft tissues in the body. If not, this spells bad news. Possible outcomes include: peristalsis interruption (constipation), kidney stones, frequent urination (calcium deposits inhibit relaxation of the bladder), atherosclerosis (deposits into the lining of arteries), this can lead to heart attacks or stroke, may deposit in the brain and cause cognitive problems (maybe disease like Alzheimer’s or Parkinson’s), or make it difficult for glucose to pass through the cell membranes to be converted to ATP (energy). Where to get minerals, then?

  • leafy green vegetables, seeds, and nuts from well-mineralized soil
  • kelp and other sea vegetables
  • unrefined sea salt (more coming up on this the next couple of weeks)
  • bone broths (provide other minerals in a highly assimilable form)

As you can see magnesium is a valuable mineral to your body. Magnesium supplements could also be option to get more magnesium into your diet. Like most things in life experiment and test which forms work best for you (for some they may have a laxative affect-not a good sign- so see which works best for you). Also include foods, broths and salts; while also encouraging a lifestyle that is not going to deplete or require more magnesium (alcohol, stress, chronic cardio). For more on our fat-burner weight-loss programs check out our blog at

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5 Responses to Mandatory Magnesium

  1. Pingback: Magnesium improves brain plasticity to ease anxiety and boost cognition « Talesfromthelou's Blog

  2. Pingback: USANA UPDATE: Higher intakes of magnesium are associated with reduction in stroke risk | Lugen Family Office

  3. Pingback: Featured Food: Celery | Body Change Wellness – Indiana

  4. Pingback: Featured Food: Broccoli | Body Change Wellness – Indiana

  5. Great article. I am experiencing some of these issues as well.

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