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 @ 



Green Tea and Fat Oxidation

Posted on 20 July, 2015 at 8:15

Categories: None

Post a Comment


Oops, you forgot something.


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


Reply air jordan 1
4:05 on 30 May, 2023 
Thanks so much for giving everyone remarkably brilliant possiblity to read articles and blog posts from this site. It's usually so pleasurable plus stuffed with amusement for me personally and my office peers to visit your website on the least 3 times per week to read through the newest stuff you have. Not to mention, I'm just usually amazed with all the splendid ideas you give. Selected 3 points in this article are undeniably the most efficient we've had.
air jordan 1
Reply OFF-White
1:50 on 30 May, 2023 
Thanks a lot for giving everyone an exceptionally nice possiblity to read from here. It's always very useful and full of a good time for me and my office acquaintances to visit your web site particularly three times in 7 days to read the latest guides you will have. And indeed, I'm so certainly happy concerning the breathtaking information you serve. Selected 3 points in this posting are indeed the most efficient we have all ever had.
Reply pg 4
0:29 on 30 May, 2023 
I would like to convey my appreciation for your kind-heartedness giving support to those people who should have help with this particular niche. Your real dedication to passing the solution up and down became rather productive and has really made women like me to reach their ambitions. Your new useful hints and tips denotes so much a person like me and extremely more to my colleagues. Warm regards; from all of us.
pg 4
Reply off white
19:21 on 29 May, 2023 
I wish to show thanks to you just for rescuing me from this type of challenge. Right after exploring throughout the the net and getting things which were not pleasant, I was thinking my life was well over. Living minus the solutions to the problems you've fixed as a result of this article is a serious case, as well as those which may have adversely affected my career if I hadn't noticed your site. Your good skills and kindness in taking care of every item was tremendous. I am not sure what I would have done if I had not discovered such a stuff like this. I am able to at this time look ahead to my future. Thank you so much for the impressive and effective help. I will not think twice to propose your web sites to any individual who wants and needs guide about this subject.
off white
Reply jordan 11
19:20 on 29 May, 2023 
I must get across my respect for your kind-heartedness giving support to folks that absolutely need assistance with your concept. Your real commitment to getting the message around had become exceedingly informative and have continually helped regular people like me to attain their pursuits. Your new important guidelines implies a lot to me and a whole lot more to my mates. With thanks; from each one of us.
jordan 11
Reply off white nike
19:07 on 29 May, 2023 
I happen to be writing to make you understand of the really good discovery my wife's daughter had checking the blog. She even learned a good number of details, most notably what it's like to possess a very effective helping mindset to let many others without hassle fully grasp specified problematic matters. You really did more than my desires. Thanks for imparting such important, trusted, informative and in addition easy tips on this topic to Janet.
off white nike
Reply hermes outlet
17:03 on 29 May, 2023 
This actually answered my downside, thanks!
hermes outlet
Reply palm angels clothing
17:02 on 29 May, 2023 
I just wanted to develop a brief comment to appreciate you for some of the stunning information you are placing at this site. My time consuming internet lookup has now been rewarded with beneficial suggestions to go over with my close friends. I 'd claim that most of us readers actually are quite fortunate to dwell in a decent network with many special professionals with beneficial guidelines. I feel very much fortunate to have discovered your site and look forward to many more fabulous times reading here. Thank you again for all the details.
palm angels clothing
Reply spacesmacks
15:11 on 29 May, 2023 
michael kors wrap coat adidas senseboost grey nike roshe one hvid and blue camo stl cardinals hat for cheap michael kors black patent leather tote kd13 navy
Reply bathing ape
14:59 on 29 May, 2023 
I precisely wished to say thanks all over again. I am not sure what I might have implemented without the entire opinions documented by you about this theme. Previously it was an absolute traumatic difficulty in my view, nevertheless observing your specialized manner you dealt with that took me to jump over happiness. I'm just happy for this help and then have high hopes you find out what an amazing job your are providing educating other individuals using a blog. I'm certain you've never met any of us.
bathing ape
Reply jordan shoes
12:12 on 29 May, 2023 
I and also my guys were actually reading through the best hints from your website and then the sudden came up with an awful suspicion I had not expressed respect to the blog owner for them. All of the young men happened to be for this reason thrilled to see all of them and have honestly been enjoying them. We appreciate you being quite kind as well as for deciding on some fantastic information most people are really needing to be aware of. My very own honest apologies for not expressing gratitude to you earlier.
jordan shoes
Reply jordan 13
10:31 on 29 May, 2023 
My wife and i felt very joyous when Edward managed to deal with his investigations with the ideas he grabbed through the web page. It is now and again perplexing to simply always be giving freely solutions which usually some people could have been making money from. And now we discover we need you to give thanks to for that. Most of the illustrations you've made, the straightforward blog navigation, the relationships you help to create - it's got mostly wonderful, and it's really assisting our son in addition to us reason why that matter is cool, and that's quite mandatory. Thank you for the whole thing!
jordan 13
Reply kd 14
9:43 on 29 May, 2023 
I'm commenting to make you know what a beneficial encounter my girl encountered reading your webblog. She came to find a good number of issues, with the inclusion of what it's like to have an excellent teaching nature to have the mediocre ones easily comprehend some tricky issues. You truly exceeded readers' expected results. I appreciate you for supplying such useful, safe, explanatory as well as easy thoughts on this topic to Sandra.
kd 14
Reply supreme clothing
9:14 on 29 May, 2023 
My husband and i have been very lucky Louis managed to complete his survey from the ideas he obtained using your web site. It's not at all simplistic to simply choose to be giving away ideas that many some others have been selling. And we also acknowledge we have got the writer to thank for this. Those illustrations you've made, the easy site navigation, the friendships you make it possible to engender - it's got everything remarkable, and it's letting our son and our family imagine that that theme is interesting, which is certainly rather indispensable. Many thanks for all!
supreme clothing
Reply kyrie shoes
9:11 on 29 May, 2023 
My spouse and i were very contented Edward could deal with his survey with the precious recommendations he came across from your very own weblog. It is now and again perplexing just to happen to be giving away steps which often many people might have been trying to sell. And we all consider we now have the writer to be grateful to for that. All the illustrations you have made, the straightforward site menu, the friendships you will help to engender - it's everything powerful, and it is helping our son and the family understand the article is awesome, and that is highly vital. Thanks for all the pieces!
kyrie shoes
Reply supreme clothing
7:45 on 29 May, 2023 
I intended to post you this very little observation to say thank you once again with the remarkable strategies you've shown on this website. This is simply surprisingly generous with you to provide freely what most people could possibly have advertised for an electronic book to end up making some cash for their own end, particularly since you could possibly have tried it if you ever wanted. Those tips as well served to become a fantastic way to recognize that some people have the identical passion just like my own to realize somewhat more when it comes to this problem. I'm certain there are thousands of more enjoyable periods ahead for folks who browse through your website.
supreme clothing
Reply kyrie shoes
7:00 on 29 May, 2023 
Thank you so much for giving everyone a very pleasant opportunity to check tips from this web site. It is often so good and stuffed with fun for me and my office co-workers to search your site at least three times in 7 days to study the newest guidance you have got. And of course, I'm just at all times contented considering the sensational secrets served by you. Certain 1 ideas in this post are unequivocally the most effective I've ever had.
kyrie shoes
Reply jordan shoes
4:08 on 29 May, 2023 
A lot of thanks for all of your hard work on this blog. Kate takes pleasure in participating in investigations and it's really obvious why. I hear all relating to the powerful medium you provide powerful strategies on this website and in addition cause contribution from some other people about this article and our own simple princess is actually being taught so much. Take advantage of the remaining portion of the year. You are always conducting a glorious job.
jordan shoes
Reply off white hoodie
4:00 on 29 May, 2023 
I needed to put you one little note so as to give thanks the moment again over the marvelous techniques you've shown on this website. It is extremely generous of you to provide easily all a lot of folks might have offered for sale for an electronic book to end up making some profit for themselves, especially seeing that you might well have done it in case you decided. These secrets in addition worked as the easy way to comprehend other individuals have the identical fervor much like my personal own to know the truth lots more in regard to this condition. I am certain there are numerous more pleasurable moments in the future for individuals that read your blog post.
off white hoodie
Reply off white
3:32 on 29 May, 2023 
I simply wanted to thank you very much once again. I do not know what I would have tried without the entire points shared by you about my theme. It was actually an absolute daunting case for me personally, however , discovering your specialised fashion you processed the issue made me to leap with happiness. I am just thankful for your service and as well , hope that you are aware of a powerful job that you are accomplishing teaching people through the use of your blog. I am sure you've never come across all of us.
off white