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Magnesium is an intracellular nutrient and metabolic electrolyte. It’s a very important essential macro-mineral, not only the fourth most abundant mineral in the body, but also involved in several hundred enzymatic reactions, with cardiovascular functions being one of them. Known as the “relaxer” mineral, magnesium is an alkaline earth metal, involved in more the 300 biochemical reactions in the body such as energy production, synthesis of essential molecules, cell signaling and ion transport across cell membranes. This anti-stress mineral is the central component in the “blood” of the plant world just like iron is to our own human blood, because the central atom of the chlorophyll structure is magnesium. I’m in love with it already – aren’t you? Some highlights:

• ✴ Magnesium is needed for heart, muscle  and digestive system function. It has a very positive effect on the mucus membranes, nerves in general, and excretory and secretory nerves specifically.

• ✴ It is alkalizing for the body (raises pH levels), as it neutralizes acids in the system.

• ✴ Cools the brain and nervous system, has a calming effect on nerves, which improves flexibility in muscles, nerves, joints and ligaments.

• ✴ Magnesium has been known to lessen menstrual cramps, irritability, fatigue, depression, and water retention (in combination with calcium and Vitamin B6).

• ✴ More than 80% of the population is magnesium deficient. Depression, adrenal exhaustion, anxiety, fatigue, anorexia, difficulty with menses, insomnia, muscle tremors, twitching, hyperactive nervous system, scatter and erratic personality are all signs of magnesium deficiency. Studies found that a decreased  quantity of magnesium is found in the heart and blood of heart attack victims.

• ✴ Magnesium deficiency increases with the use of alcohol and caffeine, excess of sugar, use of birth control pills and diuretics.

• ✴ Stress increases the excretion of magnesium and this depletion will make the heart more sensitive to electrical abnormalities, which may lead to heart problems.

• ✴ The brain has very high concentrations of magnesium. This element is extremely important for the efficient function and production of neurotransmitters.

• ✴ Magnesium is a natural tranquilizer, relaxing skeletal muscles and blood vessels. While calcium contracts muscles, magnesium relaxes them.

• ✴ It activates cell growth, improves tissue elasticity, and relaxes the nervous system.

• ✴ The Pituitary gland (known as the master gland) uses it to regulate adrenal, thyroid and parathyroid function.

• ✴ Magnesium activates metabolic enzymes important for protein and carbohydrates, and it is needed in DNA synthesis and function.

• ✴ Modulates electrical potential of cell membranes, which allows nutrients to pass back and forth through the cell.

• ✴ Transports a key phosphate molecule to ATP (an energy source), which releases energy.

• ✴ Magnesium plays an important role in carbohydrate metabolism. It may influence the release and activity of insulin, the hormone that helps control blood glucose (sugar) levels. Low blood levels of magnesium (hypomagnesemia) are frequently seen in individuals with type 2 diabetes.

• ✴ Evidence suggests that magnesium deficiency may be an additional risk factor for postmenopausal osteoporosis. This may be due to the fact that magnesium deficiency alters calcium metabolism and the hormones that regulate calcium.

• ✴ Magnesium is thought to prevent excitotoxicity because of its ability to sit at the entrance (like a little club bouncer/cellular bodyguard) to nerve cell calcium channels and help prevent over stimulation of the cells due to calcium flooding.

• ✴ In the body, magnesium works closely with calcium, Vitamin D, and phosphorous.

• ✴ Certain emotions such as hate, jealousy, resentment, bitterness, hostility and greed tend to create a magnesium deficiency.

• ✴ 85% of magnesium is lost with the refining and processing of foods (milling of flours). Soaking and boiling foods can also leach magnesium into the water. When boiling produce, be sure to use the water as a broth/soup, as you will have a batch of minerals in the remaining water.

Sources of magnesium: The best way to obtain magnesium is through unprocessed whole foods from the vegetable kingdom. Magnesium is a core component of chlorophyll and makes it a very important mineral for plant photosynthesis. Chlorophyll gives plants their green pigmentation. Dark green algaes and leafs such as chlorella and spinach are great sources of magnesium because of their high chlorophyll content. Foods high in magnesium are frequently high in potassium and dietary fiber as well. Most nuts (almonds, pecans, cashews), seeds and legumes contain high amounts of magnesium. Other high magnesium foods include apples, organic soy, apricots, avocados, beet tops, berries, black walnuts, Brazil nuts, cabbage, coconuts, comfrey leaves, figs, dulse (red algae), dark green leafs (kale, chard, collard), walnuts, and watercress. Also, whole grains such as millet and brown rice.

Remember to look at minerals and nutrients in general as the amazing and loyal employees of your personal enterprise, all working synergistically as a team  to make your human machine (physical body) thrive. Minerals work in concert with other nutrients, which is why it is crucial to get them from whole food sources, where they are paired with their “buddy” nutrients – other minerals, vitamins and phytonutrients that help in absorption and activation of the mineral. It is never one thing that solves or creates problems, it’s a combination of many. We are mind, body, spirit and must address our imbalances on all levels – holistically.

Additional sources: Spiritual Nutrition by Gabriel Cousens, M.D., Staying Healthy with Nutrition  by Elson Hass, M.D., Oregon State University, NIH (National Institutes of Health).