Magnesium is important in the absorption of calcium and plays a role in bone health and maintenance. It is important to heart health because it assists in stabilizing heart rhythms, preventing abnormal blood clotting, and maintaining healthy blood pressure levels.

Magnesium deficiency is fairly common, especially in those who eat a lot of processed foods, drink a lot of alcohol, eat only non-organic produce, or who rarely consume raw fruits and vegetables. Increased magnesium loss through urine occurs in those who use birth control pills or consume caffeine, excess sugar, or alcohol.

Early symptoms of a deficiency can include fatigue, weight-loss, insomnia, muscle twitching and any number of psychological changes. Over time, magnesium deficiency can lead to heart disease and osteoporosis.

Magnesium toxicity is extremely rare, but can occur when calcium intake is very low. Symptoms include fatigue, muscle weakness, depression, or hyperexcitability.

US Recommended Daily Allowance: 400 mg

Health Benefits of Magnesium

Blood Pressure Helps reduce high blood pressure.
Body Odor A deficiency can contribute to body odor.
Bones Aids in the absorption of calcium to build and strengthen bones. Helps prevent osteoporosis.
Heart Helps stabilize heart rhythms. Helps prevent abnormal blood clotting in the heart. Lowers chances of heart attack or stroke, and can aid in recovery.
Kidneys May prevent the formation of calcium oxalate crystals and kidney stones.
Lungs Preserves healthy lung function over time.
Menstruation/PMS Relieves symptoms of PMS.
Muscles Keeps muscles properly relaxed and relieves muscle stiffness. Can help relieve fibromyalgia symptoms. Relieves muscle cramping and twitching.
Sleep Cycle Helps induce sleep. A deficiency in magnesium can cause nervousness which prevents sleep. Taking calcium and magnesium in a 2:1 ratio, 45 minutes before bedtime can help with this.
Teeth and Gums Helps prevent tooth decay. Aids in the absorption of calcium to build and strengthen teeth.

Food Sources of Magnesium

Buckwheat 197 mg 49%
Amaranth 173 mg 43%
Pumpkin Seeds 151 mg 38%
Quinoa 118 mg 30%
Sunflower Seeds 91 mg 23%
Cashews 81.8 mg 20%
Chard 81 mg 20%
Spinach 79 mg 20%
Almonds 75.7 mg 19%
Durian 72.9 mg 18%
Beet Leaves 70 mg 18%
Sapotes 67.5 mg 17%
Jackfruit 61.1 mg 15%
Flax Seeds 54.8 mg 14%
Sweet Potatoes 54 mg 14%
Wild Rice 52.5 mg 13%
Black Olives N/A N/A
Hemp N/A N/A
Leafy Greens - General N/A N/A Magnesium is a component of the chlorophyll molecule and is necessary for the absorption of calcium.