Magnesium Matters

by Deborah English — December 5, 2007

Magnesium really does matter. Its presence is crucial in many bodily interactions. However, magnesium cannot be manufactured within the body. And because magnesium is a "macronutrient," we must consume hundreds of milligrams of it a day. Two-thirds of the magnesium we consume goes straight to our bones; and most of that is used for bone formation. However, some of it is stored on the outer layer of your bones, which can be utilized by the body when magnesium levels are deficient.

More than 300 enzymes depend upon magnesium as a co-factor, especially enzymes involved in the production of cell energy and in the metabolization of carbohydrates, fat, and protein. As well, magnesium works with calcium to keep our muscles and nerves toned and relaxed.

Because of magnesium's complex and diverse involvement in body function, a magnesium deficiency is sometimes tricky to diagnose. However, common symptoms of magnesium deficiency are muscle tightness, muscle soreness, muscle spasms, muscle weakness, muscle cramps, nervousness, heart palpitations, imbalanced blood sugar levels, headaches, PMS, and insomnia. If you suffer from any of these symptoms, your health professional might suggest you take a magnesium supplement. However, a whole-food diet has great potential to deliver sufficient magnesium for optimum body function. Following are some magnesium-rich foods:

• Nuts--Brazil, walnuts, almonds, cashews
• Seeds--Pumpkin, sesame
• Vegetables--Cauliflower, celery, leafy green vegetables
• Pulses--Chick peas, mung beans, kidney beans, haricot beans, butter beans
• Wheat: Bran and germ

Stress, smoking, alcohol, and sugar consumption all zap your body of magnesium, too, so, well, you know what to do: live well, eat well, limit that vino, and quit smoking!