Are you magnesium deficient? Leg cramps, foot pain or muscle ‘twitches’ are usually the first signs

A small group of international magnesium researchers proved the importance of magnesium not only as a nutrient for thousands of body processes but also as a medicine to treat magnesium-depleted health conditions. Drs. Bella and Burton Altura have performed laboratory research and clinical research to the tune of about 1,000 studies over the past 40 years. The Alturas personally confirmed 22 magnesium-related conditions.

Nuts are rich in Magnesium

SYMPTOMS OF MAGNESIUM DEFICIENCY

The first symptoms of magnesium deficiency can be subtle. Most magnesium is stored in the tissues, so leg cramps, foot pain or muscle ‘twitches’ are usually the first signs. Insomnia, migraine headaches are also very common magnesium deficiency symptoms. And if ignored, some of the other more serious symptoms of Magnesium deficiency (low energy, fatigue, weakness, hormonal imbalances, inability to sleep, weakening of the bones, muscle tension, spasms and cramps, abnormal heart rhythm, headaches, anxiousness, nervousness, irritability, kidney stones) can develop.

Magnesium is one of the most important minerals in the human body and is essential to good health. It is critical in over 350 essential biochemical reactions in the body including digestion, energy production, muscle function, bone formation, creation of new cells, activation of B vitamins, relaxation of muscles, and also assists in the proper functioning of the heart, kidneys, adrenals, brain and nervous system.

In fact, Magnesium is the fourth most abundant mineral in the body—it can be found in human bones, teeth and red blood cells, and activates more enzyme systems than both Iron and Zinc combined.

THE CORRECT MAGNESIUM-TO-CALCIUM RATIO

Supplementing with magnesium must also take into account the balance between calcium and magnesium. Finland, which, from 1973 to 1999 had the highest recorded incidence of heart attack in middle-aged men in the world, also has a high calcium-to-magnesium ratio in the diet at 4 parts calcium to 1 part magnesium. 16-17 Americans in general have a high calcium-to-magnesium ratio in their diet and consequently in their bodies; the U.S. ratio is 3.5-to-1. Our dietary emphasis on a high calcium intake without sufficient magnesium and because of the excessive emphasis on women taking high doses of calcium for osteoporosis, we are creating more imbalance between the two minerals.

Some researchers predict that the American ratio of calcium to magnesium is actually approaching 6-to-1, yet, the recommended dietary ratio of calcium to magnesium in the United States is 2-to-1. Current research on the paleolithic or caveman diet shows that the ratio of calcium to magnesium in the diet that our bodies evolved to eat is 1-to-1. 18 In order to offset the deficiency magnesium induced by excess calcium and to treat the above 22 conditions, people may find it necessary to ingest one part magnesium to one part calcium in supplement form for a period of months to a year. Stabilization on a healthy diet including green drinks may be possible after that time.

The most commons sources of magnesium are oxide, citrate, glycinate, and malate. People use oxide and citrate if they suffer from constipation to take advantage of magnesium’s laxative effect. Glycinate seems to cause little diarrhea and is the best choice for people who already have loose stools. Magnesium malate has been promoted for people with fibromyalgia to help break up lactic acid that seems to be part of the fibromyalgia picture.

TO INCREASE YOUR MAGNESIUM INTAKE:

Consume Green Vegetables and Whole Grains eating a wide variety of legumes, nuts, whole grains and vegetables will help you meet your daily dietary need for magnesium. Some of the foods rich in magnesium are: Buckwheat, baking chocolate, cottonseed, tea, tofu, legumes, soybean flour, almonds, cashews, pine nuts whole wheat and leafy green vegetables including collard greens and parsley.

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