Shopping Cart
Your Cart is Empty
There was an error with PayPalClick here to try again
CelebrateThank you for your business!You should be receiving an order confirmation from Paypal shortly.Exit Shopping Cart

Magnesium: What You Need To Know


The Amazing Mineral

We all know that the body is an amazing thing…primarily because it allows us to experience this wonderful thing, we call life.

We also know that these same bodies need the right amounts of certain nutrients to function optimally. It turns out that one of the most important nutrients of all is magnesium and without it, it’s simply impossible to feel our best.

Magnesium is required for the body to make proteins and use energy

The simple fact is our bodies are designed to move and that movement requires energy. Without it, we’re tired, get sick easily and are unable to truly enjoy our lives.

Magnesium is needed for the following two functions and its availability in the body impacts every downstream function in the body;

• It’s needed to make proteins…and everything that exists in the body is either a protein or is made by proteins.

• It’s needed to utilize energy, and everything that happens in the body requires energy (ATP).

Magnesium and Proteins

Proteins are key components of all life. When you eat protein, it breaks down and builds back up into thousands of unique proteins that fulfill critical functions in the body.

While thousands of the things that make your body work are proteins, some are not. For example, cholesterol is not a protein. Neither is anything made from cholesterol, such as estrogen and testosterone (sex hormones), cortisol (a glucocorticoid/stress response hormone), or aldosterone (a mineralocorticoid hormone that regulates your blood pressure via influences on sodium and potassium).

Enzymes are another great example…they are proteins that break things down, build things up, or convert one thing to another. Just making cholesterol requires almost 40 enzymes!

Converting cholesterol to anything else, such as a hormone, requires even more enzymes. So…thousands of things in the body are proteins and just about everything is made using these proteins.

The information needed to make each protein is stored within your DNA which are divided into genes and each gene has the information to make one protein, or a small set of proteins.

The process of making a protein from the information within a gene is called gene EXPRESSION. There are a handful of enzymes involved in expressing genes and they require magnesium. That makes magnesium necessary to produce every single protein. And since proteins make just about everything else, it makes sense that magnesium plays a central role in overall health and wellness.

Magnesium (Mg) and Energy (ATP)

All living organisms require energy for existence. Adenosine Triphosphate (ATP) is the energy currency of the body. In the making of ATP, 6 of the 8 biochemical steps require magnesium. An average adult male body contains approximately 25 grams of magnesium (50-65% within the bones). Breaking that down;

• Bone Mg = about 13,200 mg

• Muscles Mg = 6500 mg

• Other tissue Mg = 5000 mg

For the body to maintain biological balance (homeostasis), energy is required and expended. ATP must be bound to magnesium to be biologically active.

The take home here is that without magnesium we don’t produce ATP! Without ATP, the organism will not survive.

To take an example, calcium and magnesium are like an on/off switch for muscle contraction and relaxation. To allow your muscles to rest, calcium must be stored in specialized compartments so that it isn't always triggering muscular contraction. If calcium were randomly distributed, your muscles would be contracting randomly, or would just stay contracted all the time. Magnesium acts in the basic sense to relax muscle as required. More on calcium below.

In fact, the tremors of Parkinson's result from a decline in the energy spent controlling muscular contraction. And when we die, within a few hours, all of our muscles stiffen and this is known as rigor mortis. This happens because we no longer produce the energy needed to keep muscles relaxed.

The highest-energy state our bodies experience is during well-controlled, intense physical activity. Even though at rest we spend less energy, rest is not the lowest-energy state. Beneath this is loss of muscle relaxation, causing muscular tension, cramps, and poorly controlled, random activity, such as tremors and spasms. This is what happens when we fail to produce and utilize enough energy.

The basic currency of energy within your cells is ATP. There are six B vitamins that are most fundamentally involved in energy metabolism — B1, B2, B3, B5, B6, and B7 — all play their roles by helping us make ATP.

Iron and copper both help us make ATP, too. How does magnesium play a role here? Well, magnesium is required to stabilize the ATP molecule. Literally everything that ATP ever does ultimately requires magnesium.

The following are common signs of magnesium deficiency:

• Arrhythmia

• Palpitations

• Fatigue

• Weakness

• Muscle spasms/twitches

• Hypocalcemia/Hypokalemia

• LOW ATP production for elevated Cholesterol or Blood Sugar Dysregulation common

• High Blood Pressure (Cardiovascular disease)

• Soft tissue calcification

• Osteopenia or Osteoporosis

• Eclampsia/Preeclampsia

Magnesium, Calcium, and Other Electrolytes

Magnesium and calcium are involved in the body in the following ways:

• The parathyroid glands make a hormone known as parathyroid hormone (PTH). When your blood runs low in calcium, PTH activates inactive vitamin D to an active hormone that helps increase the calcium in your blood.

• Since magnesium is needed to make every protein, it is needed to make PTH and to make the two enzymes needed for the two-step activation of vitamin D.

• Once activated, vitamin D causes you to express specific genes that raise the amount of calcium in your blood. Since gene expression requires making proteins, it requires magnesium.

• Since calcium is the on-switch for muscle contraction, we need to keep it sequestered in special compartments to prevent it from causing constant or irregular contraction. This requires ATP, and everything that requires ATP requires magnesium.

So, in someone with a severe magnesium deficiency, their blood levels of PTH, activated vitamin D, and calcium are all low. Doctors can inject them with PTH, or with activated vitamin D, but these treatments don't do anything because PTH can't activate vitamin D without magnesium and activated vitamin D can't bring your blood calcium back to normal without magnesium.

On top of this, calcium is not being stored properly, so muscles twitch, spasm, or cramp, and the heart may skip beats, flutter, or beat irregularly.

Since the calcium levels in your blood are low, and since calcium controls neurotransmitter release, you can also develop neurological dysfunction. When this gets pronounced, it can lead to confusion, seizures, coma, and death. Although the calcium level in your blood is running low, many tissues have more calcium than they should, and the calcium inside them is not properly sequestered. This leads to more calcium available to bind to phosphate or oxalate and cause soft tissue calcification.

As a result, magnesium deficiency can contribute to heart disease and kidney stones. If calcium is winding up in kidney stones and blood vessels where it does not belong, there is less available for the bones and teeth. That can contribute to osteoporosis, and perhaps to tooth decay.

Magnesium partners with ATP not just to control the distribution of calcium, but also to control the distribution of sodium, potassium, chloride and phosphate. The nervous system uses sodium, potassium, and chloride to control most of the activity that your neurons engage in. The loss of control over these minerals during magnesium deficiency contributes to neurological dysfunction.

Magnesium deficiency can also hurt the kidney's ability to get rid of excess sodium and phosphate. The excess sodium that results can raise blood pressure and contribute to swelling, known as edema. The excess phosphate that results can partner up with the calcium and worsen the risk of soft tissue calcification.

Magnesium and Fatigue

Many people regularly complain about feeling fatigued…unable to have enough energy to accomplish routine activities of daily living. Being unable to make or use ATP underlies most of these effects, and it will also make you feel weak and fatigued.

Magnesium and Glutamate Sensitivity, Asthma, and Pain

Magnesium acts as the off switch for some of the receptors that get activated by glutamate. Glutamate is an excitatory neurotransmitter that switches neurons on. So, magnesium is an important off switch for hundreds of millions of neurons. This means magnesium might be important for preventing:

• Glutamate sensitivity, a condition where people have negative reactions to MSG, a food additive, or to fermented foods or slowly cooked protein-rich foods.

• Asthma, since glutamate can constrict the airways.

• Pain, since pain is partly governed by glutamate.

Magnesium and Hearing Loss, PMS, Pregnancy, Migraines, Diabetes

If the above effects of magnesium deficiency aren’t enough, the following illustrates the incredibly diverse areas where it causes health issues and how maintaining proper magnesium levels helps keep our bodies healthy:

• Magnesium supplements protect against noise-induced hearing loss.

• It helps with depression and PMS.

• Injections of magnesium sulfate help prevent the progression of preeclampsia to eclampsia. Preeclampsia is a complication of pregnancy involving high blood pressure and swelling. Eclampsia involves seizures and can be fatal.

• Magnesium injections are used to prevent neurological damage in infants born prematurely or admitted to intensive care shortly after birth.

• Magnesium supplementation seems to help with migraines, and severe migraines can be halted with magnesium injections. Keep in mind that headaches have many other etiologies that must be investigated by a skilled practitioner.

• In diabetics with magnesium deficiency, correcting the deficiency lessens the severity of the diabetes.

How Much Magnesium Do We Need? What is the RDA?

• Up through the age of 30, the RDA for adult men is 400 milligrams per day (mg/d) and for adult women it is 310 mg/d. These are based on the amounts needed to keep total body stores from dropping over time. For adults 31 and older, these slightly increase to 420 mg/d for men and 320 mg/d for women, based on the same criteria.

• The RDA for pregnant women adds 40 mg/d to the existing RDA for the woman's age group. This was set based on how much lean mass a woman gains during a healthy pregnancy, and how much magnesium we would expect that new lean mass to contain. Lean mass, by the way, is mostly muscle, bone, and internal organs. Everything except your fat tissue gets counted as lean mass.

• The RDA for nursing moms is kept the same as the RDA for non-pregnant women. Although a nursing mom does need to put magnesium into her milk, she will take some from her bone, along with calcium and phosphorus, and she will pee out less. Consuming extra magnesium doesn't seem to change that, perhaps because she would still need to take calcium and phosphorus from the bone even if she got more magnesium in her diet.

• For children and adolescents, the RDA is made to support the accumulation of an apparently adequate amount of magnesium during growth. This was based on data from kids aged 9 through 18 and was adjusted downward by bodyweight for younger kids. It increases from 80 mg/d in children aged 1-3, to 130 mg/d in children aged 4-8, to 240 mg/d in children aged 9-13.

• Finally, for kids aged 14-18, it increases to 410 mg/d for boys and 360 mg/d for girls. For infants, there was not enough evidence to set an RDA, but an AI was set based on average magnesium intakes and the fact that these appear to give infants sufficient accumulation of magnesium to support their growth.

• The AI for infants under six months old is 30 mg/d and for infants from six months to one year old is 75 mg/d.

• Since the RDA is based on making sure we maintain stable concentrations of magnesium in our body over time, and not on optimizing any health concerns, perhaps we would find we need even more magnesium when we start looking at health effects. However, there are almost no studies that examine whether doses higher than the RDA improve health better than doses equal to the RDA.


• After a potentially fatal event of brain bleeding, known as an aneurysmal subarachnoid hemorrhage, magnesium levels drop. Doctors can maintain them in the normal range by giving intravenous magnesium in the amount of 1536 mg/d, which is better than giving 720 mg/d.

• Patients with chronic kidney disease develop soft tissue calcification. Magnesium supplements help with this, and one study found that in a mix of men and women, 720 mg/d was better than 360. Although 360 is below the RDA for men, when added to the amount they were already consuming in the diet, it gave them more than the RDA.

Although there are no head-to-head comparisons of different doses, studies tend to be more successful when treating migraines with 600 mg/d instead of lower doses, and when lowering blood pressure with 700 mg/d instead of lower doses.

Overall, the data supports using the RDA for a target of our basic needs and using supplements to go a little higher for specific health problems that seem related to magnesium deficiency.

Foods Rich in Magnesium

Magnesium rich foods include rice bran, dark leafy greens like spinach, lima beans, hemp seeds, pumpkin seeds, beans, tuna, whole grains, nuts, dark chocolate (cacao), yogurt, avocados, bananas, squash, many spices and more. Most meats per 100 grams come in between 36mg – 26mg of magnesium (please check this sentence…it doesn’t make sense to say 36 mg to 26 mg), while spinach comes in at 87 mg of magnesium per 100 grams.

Another way to increase your intake of Mg is by drinking Magnesium Water (Mg Bicarbonate). Make your own here:

Magnesium Blockers

While it is important to maintain a proper intake of magnesium through foods, it’s critical to understand the various ways that magnesium absorption is reduced or blocked in the body. The following are common factors in magnesium deficiency;

• PPI’s

• High fiber diets can block absorption

• Diabetes complications

• Some drugs like antifungals, antibiotics, chemo, statins, birth control pills, etc.

• Alcohol consumption (urinary loss)

• Vomiting chronically

• Fasting

• Excessive and chronic sweating

• Grains can bind magnesium

• Legumes (phytates) – Soaking and sprouting are fine

Magnesium Supplementation: My preference is for obtaining your magnesium from whole food sources but if one desires to supplement for any reason, I would consider;

• Occasional IV infusion of magnesium. This bypasses the most common blocking factors.

• Mixed Mg supplements continue multiple forms (other than oxide). 200-400mg per day via supplementation is a reasonable starting place.

• Threonate for cognitive needs:

• Mg Bicarbonate Water (see video above)

• Aspartate (Bioavailable at 10%)

• Mg Chloride:

• Mg Citrate for constipation:

• Mg Gluconate:

• Mg Taurate: Mg Salts + Taurine

• Mg Glycinate:

• Mg Malate:

• Transdermal Mg (Absorption issues?):

I do like adding B6 with the magnesium, as there are several symbiotic impacts as cofactors!

Testing Magnesium Status: Quest/LabCorb both offer these:

• Serum Mg

• RBC Mg

• 24 Hour Urine

Magnesium Deficiency

Several things can cause you to be deficient in magnesium:

• Low intake of magnesium-based foods

• Depleted soils

• Blocking factors like drugs, alkaline pH, phytates

• Mineral Balance regulator dysfunction

It’s important to note that magnesium toxicity is very rare, and magnesium is readily eliminated in fluids (diarrhea is likely). However, check kidney function if hypermagnesemia exists. If you or a patient are experiencing symptoms that you suspect may be related to a magnesium deficiency, a routine lab test for Mg levels may be indicated.

Thank you to Dr. Chris Masterjohn for his powerful influence.

Anthony Llabres BSc, MSc, FDN-P

About Anthony Llabres…

Anthony is a Certified Practitioner that works with clients from around the globe who want to make their health and wellness a primary focus.

You can read about Anthony @ 



Be Careful with GLUTEN FREE!!

Posted on 6 February, 2015 at 0:15

As you all know, I am a HAWK for sugar balance. Foods that cause sugar spikes should be monitored at all cost. There are times that we may get good results with a HIGH GI sugar rush, but that is for advanced folks that work out quite abit. Just remember that constant sugar spikes force insulin into action. In the presence of insulin it is virtually impossible to lose fat. Over time the constant flow of insulin will induce insulin resistance and TYPE II diabetes. Once the hormone cascade starts to fail, its a long way back to recovery.

KNOW how the foods you eat impact your overall health. Buy a cheap glucose meter from amazon and test the food before you eat it and at 1 and 2 hour intervals. This will give you immediate feedback on how this particular food is being managed by your body! The goal is for a fasting glucose between 80-90. At the 2 hour mark after you eat the food, your glucose level should return to below 90 in an ideal scenario.

Call with any questions!

Categories: None

Post a Comment


Oops, you forgot something.


The words you entered did not match the given text. Please try again.


Reply kyrie 7
3:01 on 30 May, 2023 
I in addition to my pals ended up going through the good guidelines on your web page then suddenly developed a horrible feeling I had not expressed respect to the web site owner for those strategies. The guys happened to be absolutely joyful to read through all of them and already have certainly been making the most of them. I appreciate you for truly being simply helpful as well as for having this form of really good information most people are really needing to know about. Our own honest apologies for not expressing gratitude to you earlier.
kyrie 7
Reply off white outlet
23:46 on 29 May, 2023 
My wife and i ended up being really peaceful when Jordan managed to conclude his preliminary research out of the precious recommendations he received from your own web site. It's not at all simplistic to just always be offering secrets that most people have been selling. And now we know we now have you to appreciate for this. Most of the explanations you made, the simple web site menu, the friendships your site assist to instill - it's many exceptional, and it is assisting our son in addition to our family feel that that concept is satisfying, which is pretty important. Many thanks for all the pieces!
off white outlet
Reply off white jordan 1
21:23 on 29 May, 2023 
Thank you so much for providing individuals with such a terrific possiblity to discover important secrets from here. It's usually so great and as well , packed with a good time for me and my office co-workers to search your website at a minimum three times weekly to find out the newest issues you have. Of course, I am also actually impressed with your amazing points you serve. Selected 2 ideas on this page are in fact the most beneficial I've ever had.
off white jordan 1
Reply goldengoose shoes
20:20 on 29 May, 2023 
I wish to express my thanks to you for bailing me out of this scenario. Because of checking through the search engines and obtaining tips which were not beneficial, I believed my life was well over. Living minus the strategies to the issues you have resolved by means of your post is a crucial case, and ones that might have badly damaged my career if I hadn't encountered your blog. Your own personal expertise and kindness in playing with all the stuff was very useful. I'm not sure what I would've done if I had not come upon such a stuff like this. I am able to at this time look ahead to my future. Thank you very much for the high quality and effective help. I will not hesitate to suggest your blog post to any individual who will need support about this issue.
goldengoose shoes
Reply goyard
19:40 on 29 May, 2023 
I have to show some thanks to you just for bailing me out of this particular problem. Right after exploring through the world-wide-web and getting strategies which are not pleasant, I was thinking my entire life was done. Living without the presence of strategies to the difficulties you've sorted out all through your website is a serious case, as well as ones which might have in a wrong way affected my entire career if I had not encountered your web site. Your personal knowledge and kindness in handling every part was important. I don't know what I would have done if I hadn't encountered such a solution like this. I can also now look forward to my future. Thank you very much for the reliable and result oriented guide. I will not think twice to recommend your web site to anybody who would need care on this area.
Reply kyrie 7 shoes
18:53 on 29 May, 2023 
I am just commenting to let you know what a extraordinary experience my cousin's daughter obtained viewing your webblog. She discovered such a lot of things, which included what it is like to possess a wonderful giving spirit to make the rest effortlessly learn about various impossible subject areas. You actually surpassed our own expectations. Many thanks for imparting such practical, safe, educational as well as unique thoughts on that topic to Jane.
kyrie 7 shoes
Reply golden goose outlet
18:43 on 29 May, 2023 
My spouse and i felt quite thankful when Jordan could round up his basic research through the entire ideas he received while using the weblog. It is now and again perplexing to simply choose to be releasing concepts the others may have been making money from. So we see we need the blog owner to thank because of that. All the illustrations you have made, the straightforward website navigation, the friendships you can give support to create - it is many powerful, and it's helping our son and the family do think this issue is interesting, and that's exceptionally pressing. Many thanks for everything!
golden goose outlet
Reply kobe shoes
18:36 on 29 May, 2023 
Thanks so much for giving everyone an extraordinarily remarkable opportunity to read in detail from this site. It can be so brilliant and jam-packed with a good time for me personally and my office peers to visit your blog more than 3 times in one week to see the latest guidance you will have. And definitely, I am just actually fascinated concerning the mind-boggling points you give. Selected two points in this article are completely the very best I have ever had.
kobe shoes
Reply kyrie 5 spongebob
16:15 on 29 May, 2023 
I really wanted to post a simple word to appreciate you for those superb strategies you are showing at this site. My extended internet search has now been recognized with reliable knowledge to share with my company. I would repeat that many of us site visitors actually are undeniably blessed to dwell in a notable network with very many awesome people with insightful things. I feel very blessed to have seen your webpages and look forward to tons of more fabulous moments reading here. Thank you once again for all the details.
kyrie 5 spongebob
Reply off white nike
13:04 on 29 May, 2023 
Thank you a lot for providing individuals with a very spectacular chance to discover important secrets from this website. It is often very good plus stuffed with a great time for me personally and my office peers to search your web site a minimum of three times in 7 days to learn the new things you have got. And of course, I'm also usually astounded for the eye-popping ideas served by you. Selected 3 points in this article are basically the most beneficial I've had.
off white nike
Reply kyrie shoes
11:36 on 29 May, 2023 
I needed to compose you that little note to thank you so much once again just for the precious secrets you have provided here. It is really generous with people like you in giving extensively precisely what many individuals could possibly have sold for an e-book in making some money on their own, notably since you might have tried it if you ever desired. Those suggestions as well acted as a fantastic way to comprehend most people have the same eagerness like mine to realize somewhat more concerning this problem. I know there are a lot more enjoyable sessions up front for people who find out your blog.
kyrie shoes
Reply yeezy gap hoodie
11:31 on 29 May, 2023 
My wife and i felt absolutely thankful when Raymond managed to round up his research through the entire ideas he acquired when using the blog. It's not at all simplistic just to find yourself freely giving solutions which often some other people could have been making money from. Therefore we acknowledge we've got the writer to appreciate for this. Most of the illustrations you made, the simple site menu, the friendships you will give support to foster - it's got everything exceptional, and it's really helping our son and our family reason why the subject is satisfying, which is highly important. Thanks for the whole lot!
yeezy gap hoodie
Reply off white
10:04 on 29 May, 2023 
I simply wanted to compose a simple message to be able to say thanks to you for these awesome suggestions you are giving at this website. My rather long internet investigation has finally been rewarded with high-quality concept to go over with my guests. I would point out that we readers actually are quite endowed to be in a perfect network with many perfect individuals with good points. I feel rather blessed to have discovered your site and look forward to some more pleasurable minutes reading here. Thanks a lot once more for all the details.
off white
Reply yeezys
5:13 on 29 May, 2023 
I must show thanks to the writer just for rescuing me from such a trouble. Just after exploring through the the net and seeing views which are not powerful, I figured my entire life was done. Living minus the answers to the issues you've solved all through your main guide is a crucial case, and those which might have in a negative way affected my career if I had not encountered your site. Your own personal know-how and kindness in taking care of all the stuff was vital. I'm not sure what I would've done if I hadn't come upon such a thing like this. I am able to at this moment relish my future. Thanks a lot very much for the high quality and sensible help. I won't think twice to suggest your blog to any person who needs direction on this problem.
Reply off white hoodie outlet
4:41 on 29 May, 2023 
My wife and i got very happy Albert could conclude his investigations using the precious recommendations he had from your own weblog. It's not at all simplistic just to always be offering concepts the rest might have been selling. So we remember we now have the writer to be grateful to for that. The most important illustrations you've made, the straightforward website navigation, the relationships you will give support to foster - it is most incredible, and it is facilitating our son in addition to the family feel that that subject matter is cool, and that is truly indispensable. Thanks for all the pieces!
off white hoodie outlet
Reply golden goose dad star
0:42 on 29 May, 2023 
A lot of thanks for all your effort on this website. Kate enjoys getting into investigation and it is simple to grasp why. Many of us hear all relating to the lively tactic you present both interesting and useful information by means of the blog and therefore increase response from people on the subject plus my daughter is now becoming educated so much. Take advantage of the remaining portion of the year. You're carrying out a remarkable job.
golden goose dad star
Reply fear of god essentials hoodie
21:59 on 28 May, 2023 
My spouse and i have been really peaceful when Peter managed to do his preliminary research through the entire precious recommendations he came across from your own weblog. It is now and again perplexing to simply continually be freely giving facts which usually the others could have been making money from. And we all discover we've got you to give thanks to for that. The main illustrations you've made, the straightforward blog navigation, the relationships you help to instill - it's most powerful, and it is facilitating our son and our family imagine that that issue is cool, which is certainly very mandatory. Thank you for the whole lot!
fear of god essentials hoodie
Reply kobe shoes
19:37 on 28 May, 2023 
My wife and i have been absolutely thankful that Jordan managed to complete his survey with the ideas he was given from your own blog. It's not at all simplistic to just always be giving for free thoughts which a number of people could have been trying to sell. And now we know we now have the writer to give thanks to for that. Those explanations you made, the easy website menu, the friendships your site help foster - it's many unbelievable, and it is letting our son and our family do think that idea is satisfying, which is certainly unbelievably important. Thanks for all the pieces!
kobe shoes
Reply kyrie 9
17:58 on 28 May, 2023 
I have to express some thanks to the writer for bailing me out of this type of crisis. Right after surfing throughout the the net and seeing things that were not productive, I figured my entire life was over. Living without the answers to the issues you've sorted out through your main website is a serious case, and the kind that would have in a wrong way damaged my career if I had not discovered your web site. That talents and kindness in touching a lot of things was excellent. I don't know what I would've done if I hadn't come across such a stuff like this. I can at this moment relish my future. Thanks a lot very much for the skilled and results-oriented guide. I won't be reluctant to suggest your web blog to anyone who needs to have guidelines on this matter.
kyrie 9
Reply hermes
17:12 on 28 May, 2023 
I precisely desired to say thanks all over again. I'm not certain the things that I might have created in the absence of the type of thoughts provided by you directly on that theme. Completely was an absolute frightful scenario for me, but coming across this specialised avenue you solved that took me to cry with delight. I'm grateful for this help and as well , pray you recognize what a powerful job you're doing teaching people today through the use of your websites. More than likely you haven't come across any of us.