by Jennifer Spain, L.Ac.
Magnesium is a mineral that is found abundantly in legumes, dark green leafy vegetables, and most whole grains and seeds. It is estimated that up to 70% of the population of the United States is deficient in magnesium, this being mainly attributable to diets high in refined foods and low in whole grains. Historically, humans had a much higher intake of dietary magnesium. Around 1900, the estimated intake was about 475 mg per day, as compared to around 200 mg currently. The minimum recommended daily allowance for magnesium is 350 mg/day for males and 280 mg/day for females (350 mg/day during pregnancy or lactation), with an optimal daily intake of 600-800 mg/day. High intakes of calcium, vitamin D, and protein increase the need for magnesium, as it plays a critical role in their absorption.
Magnesium deficiency is considered to be one of the most under-diagnosed deficiencies, and according to Russell Marz, author of "Medical Nutrition from Marz," symptoms of deficiency can include fatigue, irritability, weakness, muscle tightness or spasm, dysmenorrhea, high blood pressure, cardiomyopathy, nerve conduction problems, anorexia, sugar cravings, poor nail growth, and anxiety. Magnesium deficiency can be caused, of course, by not ingesting enough of the mineral, but it can also be caused by any condition that increases loss of electrolytes or shifts the electrolyte balance (as in kidney disease or with diuretic therapy such as high blood pressure medications), malabsorption, hyperthyroidism, pancreatitis, diabetes, or even simply chronic diarrhea (which magnesium can also cause if taken in too large amounts).
According to Paul Pitchford in “Healing with Whole Foods,” magnesium helps the body maintain a smooth and flowing nature, and is therefore applicable in disease patterns where there is stagnation or erratic change. Most of these patterns, from a Chinese medical point of view, reflect disharmonies in the liver and gallbladder officials and can often manifest as mental and emotional imbalances like irritability, depression, bipolar disorder, sleep disorders, and premenstrual syndrome. In addition, magnesium is believed to calm nerve function, relax the muscles (including the heart muscle) helping to soothe cramps or spasm, ease erratic patterns such as migraine, calm digestion and relieve constipation, and help to balance blood sugar levels. There is also research to support magnesium’s role in strengthening the structural aspects of our body and skeletal system to aid in conditions such as chronic fatigue syndrome, fibromyalgia, arthritis, and osteoporosis by forcing calcium excesses in the soft tissues into the bones.
An abundance of soft-tissue calcium is weakening to the body and can actually exacerbate syndromes like fibromyalgia that already place a great deal of stress on the bones and nervous system. There has been research that suggests that calcium is not able to enter the bones without adequate amounts of magnesium. One study provided participants with abundant calcium and vitamin D but withheld magnesium, and all subjects except one became calcium deficient. Once magnesium was reintroduced into the diet of the study participants, calcium levels began to rise dramatically.
Calcitonin, a hormone that increases calcium in the bones and keeps it from being absorbed into the soft tissues, is the link between magnesium and calcium absorption. Magnesium stimulates calcitonin production and, therefore, increases calcium absorption into the bones while drawing it out of the soft tissue. Large amounts of soft tissue calcium can predispose an individual to degenerative diseases of the kidneys, skeleton, heart, and vascular system. Excess soft tissue calcium has even been linked to an increased risk of Alzheimer’s disease, as increased calcium levels can induce the formation of the beta-amyloid plaques associated with Alzheimer’s. Magnesium can help to maintain a more healthy balance of calcium between the soft tissue and bone.
The best dietary sources of magnesium are dried seaweeds, beans, whole grains (especially buckwheat), nuts, and seeds. Interestingly enough, chocolate has the highest magnesium content of all foods except seaweed. Good news for all of us chocolate lovers out there!
|
Food, Standard Amount |
Magnesium (mg) |
Calories |
|
Pumpkin and squash seed kernels, roasted, 1 oz |
151 |
148 |
|
Brazil nuts, 1 oz |
107 |
186 |
|
Bran ready-to-eat cereal (100%), ~1 oz |
103 |
74 |
|
Halibut, cooked, 3 oz |
91 |
119 |
|
Quinoa, dry, ¼ cup |
89 |
159 |
|
Spinach, canned, ½ cup |
81 |
25 |
|
Almonds, 1 oz |
78 |
164 |
|
Spinach, cooked from fresh, ½ cup |
78 |
20 |
|
Buckwheat flour, ¼ cup |
75 |
101 |
|
Cashews, dry roasted, 1 oz |
74 |
163 |
|
Soybeans, mature, cooked, ½ cup |
74 |
149 |
|
Pine nuts, dried, 1 oz |
71 |
191 |
|
Mixed nuts, oil roasted, with peanuts, 1 oz |
67 |
175 |
|
White beans, canned, ½ cup |
67 |
154 |
|
Pollock, walleye, cooked, 3 oz |
62 |
96 |
|
Black beans, cooked, ½ cup |
60 |
114 |
|
Bulgur, dry, ¼ cup |
57 |
120 |
|
Oat bran, raw, ¼ cup |
55 |
58 |
|
Soybeans, green, cooked, ½ cup |
54 |
127 |
|
Tuna, yellowfin, cooked, 3 oz |
54 |
118 |
|
Artichokes (hearts), cooked, ½ cup |
50 |
42 |
|
Peanuts, dry roasted, 1 oz |
50 |
166 |
|
Lima beans, baby, cooked from frozen, ½ cup |
50 |
95 |
|
Beet greens, cooked, ½ cup |
49 |
19 |
|
Navy beans, cooked, ½ cup |
48 |
127 |
|
Tofu, firm, prepared with nigaria , ½ cup |
47 |
88 |
|
Okra, cooked from frozen, ½ cup |
47 |
26 |
|
Soy beverage, 1 cup |
47 |
127 |
|
Cowpeas, cooked, ½ cup |
46 |
100 |
|
Hazelnuts, 1 oz |
46 |
178 |
|
Oat bran muffin, 1 oz |
45 |
77 |
|
Great northern beans, cooked, ½ cup |
44 |
104 |
|
Oat bran, cooked, ½ cup |
44 |
44 |
|
Buckwheat groats, roasted, cooked, ½ cup |
43 |
78 |
|
Brown rice, cooked, ½ cup |
42 |
108 |
|
Haddock, cooked, 3 oz |
42 |
95 |