Identified in more than 300 processes inside the body, magnesium is a powerful building block that contributes to overall health and wellness in a unique way. A key player in physical and mental relaxation, neuromuscular transmission and energy, magnesium serves double duty both rebuilding the body, and giving it a sense of wellbeing.
Magnesium also functions closely with potassium, calcium and phosphorus. It hums through the body, maintaining an electrical charge between cells and inside muscles and nerves. Magnesium has a very special relationship with the heart, and studies show that both acute and chronic magnesium deficiencies are associated with an increased risk of heart attack.
Another main role of magnesium is to perpetuate a game of checks and balances with calcium inside the body. It is fundamental for both the absorption and excretion of calcium, and assists in the safe elimination of calcium through the urinary tract, preventing kidney stones and soft-tissue calcium deposits.
Magnesium deficiency is very common in the elderly, and magnesium supplementation is recommended for those with intestinal or renal distress. Approximately 30-40 percent of dietary magnesium is absorbed, depending on the form consumed, and on individual intestinal transit time. For this reason, large doses of magnesium can be used for occasional constipation without being depleted in the body.
Pregnant women can also benefit from therapeutic magnesium supplementation to help prevent pre-eclampsia and eclampsia, as well as during the birthing process. Magnesium can also help prevent or lessen the effects of PMS through its ability to regulate mood, appetite changes, energy, cramping and overall response to stress.
Magnesium is even vital for protein synthesis and healthy blood sugar levels, making it a key nutrient for building muscle and helping maintain a healthy body weight.
Truly, magnesium has something for everyone. An optimal dose is about 350-450 mg per day, and I recommend getting it in small doses—especially through magnesium-rich foods like kelp, seaweed, almonds, cashews, molasses, dark leafy greens, dark chocolate, coconut water, aloe vera, barley grass and legumes. Speak with your health care practitioner before beginning any supplement regimen, and to have your magnesium levels tested.