Magnesium

Food Sources of Magnesium:

• Almonds, whole

• Apricots

• Avocado

• Banana

• Beet greens, raw

• Black-eyed peas, dried, cooked

• Blackstrap molasses

• Brazil nuts

• Brewer’s yeast

• Brown rice

• Buckwheat flour, light

• Cashews

• Coconut meat, dry

• Corn meal (yellow)

• Dark green vegetables

• Dates

• Dulse

• Figs, dried

• Filberts

• Fish

• Grains

• Kelp

• Kidney beans, dried, cooked

• Lima beans, dried, raw

• Meat

• Millet

• Oatmeal

• Peanuts, peanut butter

• Pecans

• Potato

• Rice (unpolished)

• Rye

• Shredded wheat

• Soy beans (dried), soy flour, and soy products

• Tofu

• Walnuts

• Wheat germ

• Whole wheat, (bran, germ and flour)

Other Sources of Magnesium– Brand Names:

• Min Tran (Standard Process Labs)

• Calcium Lactate (Standard Process Labs)

• Cal-Ma Plus (Standard Process Labs)

• Chlorophyll Complex (Standard Process Labs)

• Magnesium Carbonate

• Magnesium Citrate

• Magnesium Chloride

• Magnesium Hydroxide

• Magnesium Lactate (Standard Process Labs)

• Magnesium Malate (Malic Acid)

• Magnesium Oxide

• Magnesium Sterate

• Magnesium Sulphate (Epsom Salts)

• Good List of Brand Names: http://www.mayoclinic.com/health/drug-information/DR202644

Which Supplement is Best for Me?

My Favorite Liquid Mineral           What I Personally Take

Signs of Magnesium Deficiency:

• Fatigue

• Abnormal heart rhythms

• Mental confusion

• Muscle weakness and spasm

• Depression

• Heart disturbances

• Insomnia

• Irritability

• Loss of appetite

• Listlessness or weakness

• Muscle cramps

• Predisposition to stress

• Problems in nerve conduction and muscle contraction

Health Concerns – What Magnesium is used for:

• ADD/ADHD

• Alcohol withdrawal support

• Anxiety

• Asthma

• Athletic performance

• Autism

• Celiac disease

• Congestive heart failure

• Chronic fatigue syndrome

• Chronic obstructive pulmonary disease (copd)

• Diabetes

• Fibromyalgia

• Glaucoma

• High blood pressure

• High cholesterol

• Hypoglycemia

• Migraine headaches

• Mitral valve prolapse

• Multiple sclerosis

• Osteoporosis

• Premenstrual syndrome

• Raynaud’s disease

• Retinopathy

What Magnesium does:

• Activates B vitamins

• Aids in protein formation

• Aids in cellular replication

• Aids in clotting blood

• Forming ATP-the energy the body runs on

• Helps make new cells

• Helps reduce vascular resistance

• Helps regulate proper calcium metabolism

• Improves vision in people with glaucoma

• Needed for bone, protein, and fatty acid formation

• Reduces hyperactivity in children

• Relaxes muscles

• Required for the activation of the sodium and potassium pump, that pumps sodium out of, and potassium into, the cells

Cautions & Comments about Magnesium:

• Alcoholism, severe burns, diabetes, heart failure, digitalis, insulin, oral contraceptives, kidney disease, liver disease, high calcium intake, surgery, and diuretics can reduce absorption or increase secretion of magnesium.

• Magnesium deficiency is common in people taking “potassium-depleting” prescription drugs.

• People with kidney disease should not take magnesium supplements without consulting a doctor.

• Potassium depletion can result from a magnesium deficiency.

• Taking too many laxatives can also lead to deficiency.

• Vitamin B6 increases the amount of magnesium that can enter the cells.

Helpful Links and Resources for Magnesium:

Magnesium and how to make it more absorbable in your body: http://www.ehow.com/how_3954_absorb-magnesium-supplements.html

All about Magnesium (Good list of foods and drugs that interact)

http://dietary-supplements.info.nih.gov/factsheets/magnesium.asp  

Page Last Edited 05/14/08