Summary of Magnesium Needs

Magnesium is found in 60% of your teeth and bones as well as 40% of your muscles. It is a vital nutrient that your body requires daily to stay healthy but most Americans are deficient for a variety of reasons including lifestyle and depleted soil health. It helps to carry out many tasks such as regulating muscle and nerve function, blood sugar levels, and blood pressure.

Magnesium is needed for: 

● Over 300 enzymes – including every enzyme involved with ATP (energy production) and enzymes involved in DNA and RNA production 

● Bone health (more then 60% of the body’s magnesium is stored in bone)

● Helps transport ions across the cell membrane surface 

Symptoms of magnesium deficiency: 

● Muscle cramps, heart arrhythmias, tremor, headaches, and acid reflux

● Associated with poor sleep, cardiovascular disease, high blood pressure, metabolic syndrome, diabetes, migraines, PMS, asthma, and hypothyroidism 

● Deficiency is more common 

○ In digestive disorders like inflammatory bowel disease or GERD; renal disorders; alcoholism; and older age 

○ Clients on medications: PPIs and Lasix/diuretics (magnesium wasting) 

Most Americans are deficient in magnesium 

● Unless individuals are actively aware of their magnesium intake, you can they are not getting enough. 

● Optimal range is 500 to 700 mg per day from food and supplements. 

Food sources of magnesium: 

● Nuts/seeds such as pumpkin seeds and almonds 

○ Phytates or phytic acid in nuts inhibits the absorption of magnesium.

○ Soak and dehydrate or roast nuts or seeds before consuming to remove the phytic acid and allow better absorption. 

● Dark leafy greens – spinach and chard, molasses, bananas, and dark chocolate.

● Legumes as tolerated also need to be soaked/dehydrated to remove phytic acid 

Magnesium Supplementation: 

● Average American gets less than 250 mg magnesium from the diet 

● Whole foods dietary lifestyle is closer to 350 to 400 mg 

● Range 100 to 500 mg daily depending on dietary intake 

● Prefer magnesium glycinate or malate for better absorption 

○ Side effect of excess magnesium is loose stool 

○ Malate/glycinate are less likely to cause loose stools than oxide or even citrate.

● Better absorbed with higher protein intake