The essential element magnesium has important anti-inflammatory and antioxidant properties. A lack of it is associated with a wide range of medical problems, from heart irregularities to asthma. Unfortunately, because of our poor diets, many of us don’t get enough magnesium.
Magnesium deficiency is very common, especially in those who eat a Western diet high in red meats, fats, and sugars, and low in fresh fruits and vegetables. Also, carbonated sodas deplete the body’s supply of magnesium. Americans, both young and old, gulp down these dangerous sodas at a frantic pace. As many as 75 percent of Americans eat diets deficient in magnesium, and two-thirds of these people are significantly deficient.
Magnesium is critical for the healthy function of blood vessels as well as for every tissue and organ in the body. Consider some of its important functions:
• Produces energy
• Reduces inflammation
• Regulates blood vessels
• Prevents blood clots
• Acts as an antioxidant
• Aids proper immune function
A chronic deficiency in magnesium is associated with high blood pressure, strokes, heart attacks, atherosclerosis, ischemic heart disease, cardiac arrhythmias, abnormal lipid metabolism, seizures, coma, sudden cardiac death, blood clots, increased death from heart disease, asthma, chronic fatigue, depression, suicide risk, and a number of neuropsychiatric disorders. It’s quite an impressive list.
Many medical studies suggest that magnesium deficiency contributes to the aging process and increases vulnerability to aged-related diseases. Animal studies have shown that magnesium-deficient diets increase the risk of oxidative stress and damage by lipid peroxidation, a major process in all human diseases. Read my report "Stop Aging Naturally" for in-depth information on how to slow the relentless march of time.
You don’t have to suffer the possible ill effects of being magnesium deficient. Lots of great foods can give you a magnesium boost so eat them regularly:
• Vegetables, especially green, leafy vegetables such as spinach
• Some nuts (almonds, cashews, and peanuts) and seeds (pumpkin)
• Beans (black, white, and navy)
• Fish (halibut and tuna)
• Unrefined grains (whole wheat flour, oat bran, barley, buckwheat flour)
Supplemental magnesium comes in various forms. Each differs in terms of cost and how well it is absorbed. Magnesium oxide is the most common form on the market and is very cheap. Most people absorb about 60 percent, but some people only absorb about 20 percent. If you develop diarrhea, you’ll know that the supplement is being poorly absorbed.
The best-absorbed forms include magnesium citrate, magnesium citromate, and magnesium ascorbate. Avoid chelated forms, especially magnesium aspartate, since they contain an excitotoxin. The suggested dose is 500 mg twice a day taken with food.
Oral magnesium is safe except in those with impaired kidney function or varying degrees of heart blockages. In these cases, you should seek the recommendation of your physician.
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