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Boost Your Body and Mind with Magnesium


by Tony Isaacs

(The Best Years in Life) After oxygen, water, and basic food, magnesium may be the most important element needed by our bodies. It is vital for heart health, bone health, mental function and the overall body - yet 80% or more of us are deficient in this vital mineral.

Magnesium is more important than calcium, potassium or sodium and regulates all three of them. It also activates over 300 different biochemical reactions necessary for the body to function properly. Contrary to popular misconceptions, it is magnesium that is actually most important in building strong bones and preventing bone loss than calcium. Recent research has revealed that this lack of magnesium may put your heart and your overall health at significant risk and that magnesium deficiency may be linked to cognitive dysfunction and mental decline.

Called the "The Master Mineral", "The Forgotten Mineral" and the "5-Cent Miracle Tablet" by medical researchers, magnesium is a muscle relaxant and low magnesium intake is associated with muscle spasm, tremors and convulsions. Magnesium protects against heart disease and heart attacks, high blood pressure and stroke, type II diabetes and much, much more.

Numerous researchers have reported that adequate amounts of this mineral in the population at large would greatly diminish the incidence of kidney stones (1 in 11 Americans), calcified mitral heart valve (1 in 12 Americans), premenstrual tension, constipation, miscarriages, stillbirths, strokes, diabetes, thyroid failure, asthma, chronic eyelid twitch (blepharospasm), brittle bones, chronic migraines, muscle spasms and anxiety reactions.

An increasing number of medical scientists also believe that additional magnesium and other minerals missing from today's diet might prevent cognitive disorders such as ADD, ADHD and bipolar and help prevent Alzheimer's and mental decline as we age. Magnesium is also a strong natural immune modulator and magnesium deficiency has been strongly linked to several immune disorders, including multiple sclerosis. That's a lot of health benefits for a nickel. Sufficient magnesium intake by the American population would likely reduce health care costs by billions of dollars.

In addition to the problems listed above, magnesium deficiency has been associated with:

• Insomnia and other sleep-disorders
• Fatigue and low energy
• Body-tension
• Muscle tension, muscle cramps and spasms
• Headaches
• Irregular-heartbeat
• High blood Pressure
• Other heart-disorders
• Backaches
• Constipation
• Kidney stones
• Osteoporosis
• Accelerated aging
• Depression
• Anxiety and irritability


Progressive decline of dietary magnesium consumption

Years Magnesium intake milligrams per day
1900-08 475-500
1909-13 415-435
1925-29 385-398
1935-39 360-375
1947-49 358-370
1957-59 340-360
1965-76 300-340
1978-85 225-318
1990-2002 175-225

[Magnesium Trace Elements 10: 162-28, 1997]

Dietary Sources of Magnesium

Food Sources of Magnesium ranked by milligrams of magnesium per standard amount; also calories in the standard amount. (All are >- 10% of RDA for adult men, which is 420 mg/day.)

Food, Standard Amount

Magnesium (mg)


Pumpkin and squash seed kernels, roasted, 1 oz



Brazil nuts, 1 oz



Bran ready-to-eat cereal (100%), ~1 oz



Halibut, cooked, 3 oz



Quinoa, dry, ¼ cup



Spinach, canned, ½ cup



Almonds, 1 oz



Spinach, cooked from fresh, ½ cup



Buckwheat flour, ¼ cup



Cashews, dry roasted, 1 oz



Soybeans, mature, cooked, ½ cup



Pine nuts, dried, 1 oz



Mixed nuts, oil roasted, with peanuts, 1 oz



White beans, canned, ½ cup



Pollock, walleye, cooked, 3 oz



Black beans, cooked, ½ cup



Bulgur, dry, ¼ cup



Oat bran, raw, ¼ cup



Soybeans, green, cooked, ½ cup



Tuna, yellowfin, cooked, 3 oz



Artichokes (hearts), cooked, ½ cup



Peanuts, dry roasted, 1 oz



Lima beans, baby, cooked from frozen, ½ cup



Beet greens, cooked, ½ cup



Navy beans, cooked, ½ cup



Tofu, firm, prepared with nigaria , ½ cup



Okra, cooked from frozen, ½ cup



Soy beverage, 1 cup



Cowpeas, cooked, ½ cup



Hazelnuts, 1 oz



Oat bran muffin, 1 oz



Great northern beans, cooked, ½ cup



Oat bran, cooked, ½ cup



Buckwheat groats, roasted, cooked, ½ cup



Brown rice, cooked, ½ cup



Haddock, cooked, 3 oz



Spirulina, 10 grams



a Calcium sulfate and magnesium chloride.

Note: It is healthier to consume as many of the items on the list as possible in raw form. Soy products are not recommended due to the widespread use of GMO soy and other health concerns related to soy.

The list of dietary magnesium sources shows that it might be possible for a person to obtain optimum, or at least minimum, amounts of magnesium from the diet, doing so on a daily basis would take very careful planning. When processed food is part of the diet, it becomes even more unlikely for the general public to consume enough magnesium through dietary sources alone on a daily basis.

Only supplementation is likely to make up for such a widespread magnesium deficiency for most people. Since the same problems with soil depletion and diet causes deficiencies in many other vital minerals, it would be a good idea to supplement for magnesium and to also supplement with a wide range of other minerals. The very mineral supplements are those derived from whole food and plant sources because they are more readily absorbed than mined rock minerals.

Until recently, it was believed that the best forms of supplemental magnesium were the ones chelated to an amino acid (magnesium glycinate, magnesium taurate) or a krebs cycle intermediate (magnesium malate, magnesium citrate, magnesium fumarate). Now magnesium orotate is considered to be a superior form of oral magnesium and we also have magnesium oil. Magnesium oil contains magnesium chloride and is applied directly to the skin so dosage levels can be brought up safely to high levels without diarrhea and problems with absorption. The only side effect of too much magnesium is loose stool. Reducing the dosage or dividing daily doses into smaller amounts resolves the problem.

Blood tests for magnesium are notoriously inaccurate since only about 1 percent of the total body magnesium pool exists outside of living cells. Thus, blood serum levels are notoriously inaccurate and your doctor can't easily tell by a blood test if your magnesium levels are low.

For optimum health, magnesium and calcium intake needs to be at about a 1 to 2 ratio. So, if you supplement with 500 mg of magnesium, you should supplement with 1000 mg of calcium (or less if you get plenty of dietary calcium and little dietary magnesium).

See also:

Our Disappearing Minerals and The Vital Role They Play in our Health

Natural immune modulators may provide a key to beating immune disorders

Other sources included:

Jenny Thompson, Health Sciences Institute
Journal of Internal Medicine (Blackwell Publishing)10.1111/j.1365-2796.2007.01840.x
American Journal of Clinical Nutrition 2002; 75:550-554
The Robert Cathey Research Source by Roger Scott Cathey Updated June 17, 2003
Pediatric Asthma, Allergy Immunology 5: 273-79
Journal Bone Mineral Research 13: 749-58, 1998
Magnesium 5: 1-8, 1986
Medical Hypotheses 43: 187-92, 1994
Clin Chem Lab Med 37: 1011-33, 1999


About the author

Tony Isaacs is a natural health advocate and researcher and the author of books and articles about natural health including Cancer's Natural Enemy.  Mr. Isaacs articles are featured at Natural News, the Health Science Institute's Healthiertalk website, CureZone, the Crusador online, AlignLife, the Cancer Tutor, the American Chronicle and several other venues. Mr. Isaacs also has The Best Years in Life website for baby boomers and others wishing to avoid prescription drugs and mainstream managed illness and live longer, healthier and happier lives naturally. In addition, he hosts the Yahoo Oleandersoup Health group of over 2800 members and the CureZone Ask Tony Isaacs - Featuring Luella May forum.

You can also find articles by Tony Isaacs at:

Natural News -

AlignLife -


Your website hosts Tony Isaacs and Luella May

Click here to visit our CureZone Health Forum: Ask Tony Isaacs: Featuring Luella May – Natural Health, Cancer, Longevity and Home & Herbal Remedies.


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