Magnesium Deficiency

The following is a list of body functions which are negatively affected by low levels of dietary magnesium intake:

• Heart Function
• Blood vessel function
• Stress
• Blood Sugar Levels

Let’s cover each one in turn and take a look at some of the information available.

HEART FUNCTION

Magnesium plays an important part in the proper functioning of the heart and circulation.*  Normal magnesium levels can help support healthy heart and blood vessel function.

Research has shown that increased levels of magnesium in the body cause the dilation of blood vessels throughout the body, and thus positively affecting blood flow.

A lot of evidence has been found that suggests that magnesium-rich diets can help maintain normal blood pressure levels already within range, especially in older people.

BLOOD VESSEL FUNCTION

Perhaps one of the most interesting roles for magnesium is the part it plays in healthy artery function.  

STRESS

Sleep deprivation is known to deplete magnesium levels, (and interestingly to reduce insulin sensitivity which is also magnesium related).  Thus a cycle of sleep deprivation and dietary magnesium deficiency will lead to increased levels of stress hormones and aggravate the symptoms of stress.*

BLOOD SUGAR LEVELS

Magnesium plays an important part in the body's regulation of normal blood sugar. Oral magnesium supplementation should, therefore, help regulate blood sugar levels already within the normal range.

Conclusion

Magnesium is important in over 300 enzyme processes in the body.

magnesium and the Heart

Magnesium and the Heart

Many minerals inhabit our fleshy bodies: Iron helps generate red blood cells; calcium builds bones; the dance of sodium and potassium ions delivers energy to cells.
Minerals fuel a spark vital to all organic life. Magnesium’s spark contributes to more than 300 enzymatic reactions—it’s a driving force behind muscle and nerve function, blood sugar balance, immunity, and more.
Despite all that magnesium does, modern medicine doesn’t pay it much mind. Magnesium tests are rare, yet most of us don’t get enough. Experts estimate that as much as 80 percent of Americans lack the recommended daily allowance (RDA) of magnesium: about 350 milligrams (mg) per day for women, and 420 mg for men.

Foods High in Magnesium

1. Spinach — 1 cup: 157 milligrams (40% DV)
2. Chard — 1 cup: 154 milligrams (38% DV)
3. Pumpkin seeds — 1/8 cup: 92 milligrams (23% DV)
4. Yogurt or Kefir — 1 cup: 50 milligrams (13% DV)
5. Almonds — 1 ounce: 80 milligrams (20% DV)
6. Black Beans — ½ cup: 60 milligrams (15% DV)
7. Avocado — 1 medium: 58 milligrams  (15% DV)
8. Figs — ½ cup: 50 milligrams (13% DV)
9. Dark Chocolate — 1 square: 95 milligrams (24% DV)
10. Banana — 1 medium: 32 milligrams (8% DV)

Magnesium deficiency linked to diabetes

Magnesium deficiency linked to diabetes
NEW YORK, NY. Researchers at Columbia University report that as many as one in three diabetics may lack magnesium. Magnesium deficiencies have also been implicated in cardiac arrhythmias, vasospasms, and seizures. It is believed that a lack of magnesium leads to increased insulin resistance, ie. a faulty metabolism of carbohydrates that causes unoxidized sugar to accumulate in the blood and urine (diabetes mellitus). Although the increase in insulin resistance caused by magnesium deficiency is most pronounced in diabetics it can also occur in non-diabetics. Furthermore, it is now clear that magnesium absorption is impaired in diabetics thus setting up a vicious cycle of magnesium deficiency and insulin resistance. The researchers believe that insulin-dependent diabetics can benefit substantially from oral supplementation with magnesium (hydroxide or chloride). They also point out that magnesium supplementation (six weeks of magnesium chloride, 384 mg/day) has been found to lower systolic blood pressure in type II diabetics (by about 7 mm Hg). The recommended magnesium intake for adults is 300-400 mg/day, but significantly higher intakes may be required to correct severe depletion. Supplementation is not recommended for patients with kidney disease.
Tosiello, Lorraine. Hypomagnesemia and diabetes mellitus. Archives of Internal Medicine, Vol. 156, June 10, 1996, pp. 1143-48