Up to 80% of Americans are Magnesium Deficient

Magnesium is the fourth most abundant mineral in the human body. Magnesium is required for more than 300 different enzymes in your body.

Some of magnesium’s biochemical processes include:

1. Creation of ATP (adenosine triphospate), the energy molecules found in all living cells.
2. The function of heart muscle
3. The formation of bones and teeth
4. The relaxation of blood vessels
5. The regulation of blood sugar
6. The function of muscles and nerves
7. Digestion
8. A neurotransmitter catalyst

If you lack magnesium, your body simply cannot function optimally, and insufficient cellular magnesium levels set the stage for deterioration of metabolic function that can snowball into more serious health problems.

Optimizing Mitochondrial Function with Magnesium:

One of the most important functions of magnesium is in the mitochondria, which are tiny organelles in our cells. Mitochondria burn glucose and form ATP molecules. All of our bodily functions demand a supply of ATP. ATP Is truly the molecule that fuels life. Most cells have anywhere from 1 to 2,000 mitochondria.

High-intensity interval training helps optimize athletic performance by increasing your oxidative capacity, meaning the ability of your muscle cells to consume oxygen and make ATP. Your oxidative capacity relies on your mitochondria’s ability to produce ATP by consuming that oxygen inside the cell. You should not start a high intensity exercise program without first consulting your physician, to see if you are healthy enough to do so.

You can increase your oxidative capacity in two ways:

1. Increasing the total number of mitochondria in your cells by engaging in high intensity interval exercises. However, in order for new mitochondria to be created, you must have sufficient amounts of magnesium.

2. Increasing the efficiency of your mitochondria to repair damage and produce ATP. This process also requires magnesium as a co-factor.

Common Causes for Magnesium Deficiency :

A century ago, we were getting an estimated 500 milligrams (mg) of magnesium from the food we ate. The soil back then was rich in magnesium. Today, estimates suggest we’re only getting 150 to 300 mg a day from our food supply.

Eating a diet rich in empty calories and lacking real nutrition is a primary risk factor for magnesium deficiency. Greens contain magnesium, since magnesium resides at the center of the chlorophyll molecule. It is interesting to note that chlorophyll and hemoglobin are very similar to each other in molecular structure, but hemoglobin has an iron atom in the center of the molecule.

In addition to not getting sufficient amounts from your diet, magnesium is also lost through stress, lack of sleep, alcohol consumption, and prescription drug use.

Magnesium levels can also decline in the presence of certain hormones, such as estrogen. If you have elevated insulin levels, which an estimated 80% of Americans do, you probably have low magnesium levels.

How to Identify Magnesium Deficiency:

Unfortunately, there’s no lab test that will give you a truly accurate reading of your magnesium status. The reason for this is that only 1% of the magnesium in your body is found in your blood; 50% - 60% resides in your bones and the remaining is in your soft tissues.

Early signs of magnesium deficiency may include; headaches, loss of appetite, nausea and vomiting, fatigue, or weakness.

More chronic magnesium deficiency can lead to far more serious symptoms such as; abnormal heart rhythms and coronary spasms, muscle cramps/spasms, seizures, numbness and tingling and personality changes.

There can be many other signs and symptoms. In her book The Magnesium Miracle, Dr. Carolyn Dean lists no less than 100 factors that will help you decide whether or not you might be deficient.

Your Best Source of Magnesium: REAL Food:

You could theoretically keep your magnesium levels in the therapeutic range without resorting to supplements simply by eating a varied diet, including plenty of dark-green leafy vegetables. One way to really increase your magnesium, as well as many other important plant-based nutrients, is by juicing your greens.

It is important to remember that the magnesium content of your foods depends on the richness of magnesium in the soil in which the plants are grown.

The following are among the richest food sources of magnesium:

1. Seaweed
2. Leafy greens
3. Herbs and spices
4. Nuts
5. Seeds
6. Unsweetened cocoa powder
7. Cold processed organic whey
8. Rice bran
9. Beans
10. Squash
11. Fruits and berries

Suggested Dosages:

The recommended dietary allowance (RDA) for magnesium ranges from 310 to 420 mg per day, depending on your age and sex. Some researchers believe we may need anywhere from 600 to 900 mg/day for optimal health. There’s certainly many reasons for making sure you’re above the RDA. Fortunately, magnesium is quite safe so you don’t have to worry about taking too much.

One method of figuring out what dose of magnesium is good for you, is to start with 200 mg of oral magnesium citrate a day. You can then gradually increase your dose until you develop slightly loose stools and then back off about 100 mg per day.

Magnesium citrate is known for having a laxative effect and works well because it isn’t a laxative that people become dependent on.

You may reach 600 mg/day before you notice a change in your bowel movements, or it may occur at a much lower dose. That all depends on how much magnesium you’re getting from your diet.

It is better to divide up your magnesium into doses and take it two or three times a day rather than taking one large dose.

Besides magnesium citrate, there are a variety of other magnesium supplements on the market. Magnesium threonate may penetrate cell membranes and mitochondria more efficiently, which can result in higher energy levels. Magnesium threonate also penetrates your blood-brain barrier and may help to improve memory.

Table of magnesium supplements:

1. Magnesium glycinate is a chelated form of magnesium that tends to provide the highest levels of absorption and bioavailability. It is typically considered ideal for those who are trying to correct a deficiency.

2. Magnesium oxide is a non-chelated type of magnesium, bound to an organic acid or a fatty acid. Contains 60% magnesium, and has stool softening properties.

3. Magnesium chloride / Magnesium lactatecontains only 12% magnesium, but has better absorption than others, such as magnesium oxide, which contains five times more magnesium.

4. Magnesium sulfate / Magnesium hydroxide (milk of magnesia) are typically used as a laxative. Be aware that it’s easy to overdose on these, so ONLY take as directed.

5. Magnesium carbonate, which has antacid properties, contains 45% magnesium.

6. Magnesium taurate contains a combination of magnesium and taurine, an amino acid. Together, they tend to provide a calming effect on your body and mind.

7. Magnesium citrate is magnesium with citric acid, which has laxative properties

8. Magnesium threonate is a newer, emerging type of magnesium supplement that appears promising, primarily due to its superior ability to penetrate the mitochondrial membrane, and may be the best magnesium supplement on the market.

Another way to improve your magnesium levels is to take regular Epsom salt baths or foot baths. Epsom salt is a magnesium sulfate that can absorb into your body through your skin.

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