About 50% of the population is low in magnesium. A deficiency in this essential mineral can contribute to diabetes, heart disease, mood disorders, migraines, muscle cramps, and more. Magnesium is found in the earth, sea, plants, animals, and is the fourth most abundant mineral in the human body. Approximately 60% of magnesium is stored in bones, with the rest distributed in blood, muscles, and every cell of the body.

Magnesium plays a crucial role in over 600 biochemical enzyme reactions, including:

• Converting food into energy
• Maintaining genes
• Creating and repairing DNA and RNA
• Building new proteins from amino acids
• Contracting and relaxing muscles
• Regulating neurotransmitters that communicate with the brain and nervous system

Organic Plant Sources of Magnesium

• Avocado
• Almonds, peanuts, cashews
• Raisins, pumpkin seeds
• Green leafy vegetables (spinach, kale, broccoli)
• Carrots, potatoes
• Rice, oatmeal
• Bananas, apples
• Cocoa powder and dark chocolate

Animal Sources

• Chicken
• Beef
• Halibut
• Salmon

The magnesium found naturally in food is not harmful and has no upper consumption limit. However, magnesium supplements should not exceed recommended levels. Adults can safely consume 320–420 mg of magnesium per day. The body excretes excess magnesium through urine once levels are adequate.

Causes and Signs of Magnesium Deficiency

Magnesium deficiency can result from chronic alcoholism, Crohn’s disease, celiac disease, intestinal surgery, or certain medications.

Early symptoms include:

• Fatigue
• Loss of appetite
• Muscle cramps
• Nausea and vomiting
• Weakness

Advanced deficiency symptoms:

• Abnormal heart rhythms
• Coronary spasms
• Personality changes
• Numbness or tingling
• Seizures

Types of Magnesium Supplements

• Magnesium Citrate: Easily absorbed; also used to treat constipation
• Magnesium Oxide: Used for heartburn and constipation; poorly absorbed
• Magnesium Chloride: Orally absorbed, treats muscle soreness when applied topically
• Magnesium Lactate: Gentle on digestion, suitable as a supplement
• Magnesium Malate: Easily absorbed with minimal laxative effect
• Magnesium Taurate: Contains taurine; supports blood sugar and pressure regulation
• Magnesium L-Threonate: Supports brain health, memory, and mood
• Magnesium Sulfate (Epsom salts): Soothes stress and muscle pain; does not raise magnesium levels
• Magnesium Glycinate: Used for anxiety, depression, and insomnia; calming effects

Kidney disease patients should avoid high magnesium doses. Signs of magnesium toxicity include:

• Nausea
• Vomiting
• Diarrhea
• Muscle weakness
• Irregular breathing
• Lethargy
• Urinary retention

When to Take Magnesium

Magnesium supplements are most effective when taken at the same time daily. For improved sleep, take magnesium about two hours before bedtime to help you relax.

As always, I recommend getting your magnesium from natural, organic plant-based sources whenever possible.

---

#Magnesium
#NaturalHealth
#MineralDeficiency
#MuscleCramps
#MoodSupport
#MagnesiumSupplements
#OrganicNutrition
#NaturallyMazcal