Magnesium Cum Laude

I'd like to write today about a really boring mineral: magnesium. It's not too often discussed probably because it isn't exotic like acai berries or expensive like krill oil or etc. Its deficiency, however, is a cause and effect of numerous conditions.

But first, I'll start with a disclaimer:

If you are currently experiencing any type of kidney condition or disease, do not use magnesium supplements without the full knowledge and approval of your physician. Magnesium is necessary for life and can protect the kidney from disease but if kidney damage has already occurred magnesium supplementation could be harmful, even life threatening.

And now for the more interesting stuff. Magnesium is the fourth most abundant mineral in the body, with approximately 50% of total body magnesium found in bone. The remainder is found predominantly inside cells of body tissues and organs. Only 1% of magnesium is found in blood, but the body works very hard to keep blood levels of magnesium constant.

Magnesium is needed for more than 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong.

Deficiency (from low dietary intake or excess loss) is clinically associated with:

• ADD/ADHD
• Alcoholism
  
• Alzheimer's
• Angina
• Anxiety disorders
• Arrhythmia
• Arthritis- Rheumatoid and Osteoarthritis
• Asthma
• Autism
• Auto immune disorders- all types
• Cavities
• Cerebral Palsy- in children from magnesium deficient mothers
• Chronic Fatigue Syndrome
• Coffee Consumption
  
• Congestive Heart Disease
• Constipation
• Crooked teeth- narrow jaw- in children from magnesium deficient mothers
• Depression
• Diabetes- Type I and II
• Eating disorders- Bulimia, Anorexia
• Fibromyalgia
• Gut disorders- including peptic ulcer, Crohn's disease, colitis, food allergy
• Heart Disease- Arteriosclerosis, high cholesterol, high triglycerides
• Heart Disease- in infants born to magnesium deficient mothers
• High Blood Pressure
• Hypoglycemia
• Impaired athletic performance
• Infantile Seizure- in children from magnesium deficient mothers
• Insomnia
• Kidney Stones
• Lou Gehrig's Disease
• Migraines- including cluster type
• Mitral Valve Prolapse
• Multiple Sclerosis
• Muscle cramps
• Muscle weakness, fatigue
• Myopia- in children from magnesium deficient mothers
• Obesity- especially obesity associated with high carbohydrate diets
• Osteoporosis- just adding magnesium reversed bone loss
• Parkinson's Disease
• PMS- including menstrual pain and irregularities
• PPH- Primary Pulmonary Hypertension
• Raynaud's
• SIDS- Sudden Infant Death Syndrome
• Stroke
• Syndrome X- insulin resistance
• Thyroid disorders- low, high and auto-immune; low magnesium reduces T₄

Recommended Dietary Allowances for magnesium for children and adults

Age (years)	Male (mg/day)	Female (mg/day)	Pregnancy (mg/day)	Lactation (mg/day)
1-3	80	80	N/A	N/A
4-8	130	130	N/A	N/A
9-13	240	240	N/A	N/A
14-18	410	360	400	360
19-30	400	310	350	310
31+	420	320	360	320

The best dietary sources of magnesium include green leafy vegetables, nuts, peas, beans, and cereal grains in which the germ or outer layers have not been removed. Hard water has been found to contain more magnesium than soft water.