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Magnesium Deserves Respect, Too
We all know calcium is vital to our health, but the mineral, magnesium, deserves some respect too. Magnesium is involved in biochemical reactions that keep our bones strong, keep our heart rhythm healthy, and our nervous system functioning smoothly. That sounds pretty important don't you think? But only about 32% of the U.S. population met the recommended daily intake for magnesium, according to data from the Agricultural Research Service Community Nutrition Research Group.
Eating a magnesium-rich diet may also help reduce your risk of development metabolic syndrome (a collection of risk factors leading to heart disease, stroke and diabetes). Researchers from a huge multi-center study called CARDIA that followed thousands of adults over 15 years, found that people with the highest magnesium intakes from foods were 30% less likely to develop metabolic syndrome than those with the lowest magnesium intakes. [Circulation 2006; 113:1675-1682]
I was actually one of their research dietitians in the beginning of this study, many moons ago, while I was a graduate student at Cal Berkeley. But I digress!
You can actually meet almost your entire magnesium requirement with a healthy handful of roasted pumpkin seeds! Just 1/4 cup contains about 300 mg of Magnesium (95% of the Dietary Reference Intake.) Foods listed as "good sources" of magnesium, by the Agricultural Research Service, other than pumpkin seeds, include barley, buckwheat flour, lowfat vanilla yogurt, trail mix, halibut steaks, garbanzo beans, lima beans, soybeans, and spinach. Other foods considered to be "rich" sources by other sources include: almonds, cashews, beans in general, avocados, and whole grains in general!
~Elaine
Related Topics: Sally Field: An Osteoporosis Story, Metabolic Syndrome Hurts Heart
Technorati Tags: magnesium, metabolicsyndrome, diet
Eating a magnesium-rich diet may also help reduce your risk of development metabolic syndrome (a collection of risk factors leading to heart disease, stroke and diabetes). Researchers from a huge multi-center study called CARDIA that followed thousands of adults over 15 years, found that people with the highest magnesium intakes from foods were 30% less likely to develop metabolic syndrome than those with the lowest magnesium intakes. [Circulation 2006; 113:1675-1682]
I was actually one of their research dietitians in the beginning of this study, many moons ago, while I was a graduate student at Cal Berkeley. But I digress!
You can actually meet almost your entire magnesium requirement with a healthy handful of roasted pumpkin seeds! Just 1/4 cup contains about 300 mg of Magnesium (95% of the Dietary Reference Intake.) Foods listed as "good sources" of magnesium, by the Agricultural Research Service, other than pumpkin seeds, include barley, buckwheat flour, lowfat vanilla yogurt, trail mix, halibut steaks, garbanzo beans, lima beans, soybeans, and spinach. Other foods considered to be "rich" sources by other sources include: almonds, cashews, beans in general, avocados, and whole grains in general!
~Elaine
Related Topics: Sally Field: An Osteoporosis Story, Metabolic Syndrome Hurts Heart
Technorati Tags: magnesium, metabolicsyndrome, diet
27 Comments:
have you ever heark of a "MYRES OR MIRES PUSH THAT CONTAINS MAG TO RELAX MUSCLES FOR MIGRAINES
Re: Magnesium..... Just today my Neurologist told me to have my magnesium level checked next week when my family doctor draws blood. First time ever any doctor has ever indicated an interest in the magnesium level. Must be important !
Mg deficiency may be a cause of constipation as well. Milk of magnesia, which is magnesium hydroxide, and magnesium citrate laxative treat constipation effectively.
Could calcium and magnesium deficiencies be caused by alcohol consumption.
I recently started taking a liquid calcium supplement containing magnesium. My nightly leg cramps stopped immediately and leg pain while walking (blamed on peripheral artery disease) is almost totally gone. It will be interesting to see if my rare migraines and low blood pressure and low blood platelet count also go away completely!
What is the right combination of calcium and magnesium for a person to take?
I used to get such bad leg spasms I would almost fall out of bed. Taking magnesium had really helped. I only get an occassional twitch now and again.
Melenko
How long after taking a magnesium supplement should you see positive results as far as leg twitching goes?
Just had a traumatic seizure three wekks ago. They gave me two units of magnesium in the hospital. Two months prior I was complaining of leg cramping at night and severe headaches. I received meds and an MRI with no results. RELATED???
I also had a seizure last week, lost consciousness and wrecked my car. Luckily nobody was hurt, but after a week in the hospital, every test known to man, $32,000 it was determined that I had a very low potassium level. 2.1 to be exact. My neurologist said over 4 is where I should be. I am also severely anemic, requiring iron infusions every 2 months or so. I have absorption problems from a gastric bypass 8 years ago, are all of these things related?
I was shocked that a banana could have saved me and my car, and I am wondering if a magnesium deficiency could be the source of my insomnia, panic attacks, and other assorted symptoms? Are there dietary/lifestyle issues that might be leaching this mineral out of my body such as soda, stress, etc.. that might be contributing?
Taking a supplement seems much more logical than going to a MD for a prescription.
I was experiencing severe cramping in my arms and hands and after I started taking a multi vitamin that was very high in magnesium content (50% DR), my cramping stopped. I have since been taking a mag supplement and have had little to no problems with cramps. Whenevr I miss a couple days in a row, the cramping returns. I just ran out a few days ago and have been too busy to go re-up. As I'm sittng at my desk, my hands started to cramp so I logged onto this site and found this blog. Needless to say when I get off work, I'm headed straight to Wal Mart for a new bottle of Mag supplement!
I had my worst leg cramps last night. From my toes, calf and then thigh. It was HELL ! I too have asked my Dr. what I could do to prevent leg cramps and he said drink more water ! I will try the posted remedies, Potassium, Calcioum and Magnesium. It seems to be the patients choice. On to Meijers I go.
Hello. I am Saphrani from Mauritius. I went through hell as well some months ago. From 23:00 p.m. to 03:00 a.m, I had to stand on my feet for 4 hours , do yoga exercise to calm down my leg cramps as the magnesium supplement did not work.
It was as if i was going through an electric shock + electro static current. The four hour cramps looked like an eternity to me. I know that my doctor tells me to drink more water. what to do? I think the doctors have not discovered the real remedy of leg cramps because today's work require that people always move a lot. But the body cannot bear so much work sometimes. I believe that I have to change my job - a job that would not required that I stand too much on my feet.
The worst of all - I live on an island and I cannot go to the seaside because once I stand on the sands or I try to swim, I get cramps.
excellent for fibromyalgia symptoms and anxiety/stress
I was diagnosed w/adult onset epilipsy after my daughter was born in 1998. In 2002, I received an emergancy liver transplant, was switched to Kepra for seizures & they had me on 1,000mg of magnesium a day. I figured that it was because of all of the rx's I was sent home with but I'm only on 2 immunosupressives now, so I stopped taking it 4 yrs ago due to the expense, etc. Well, at my post transplant check up yesterday I asked about the magnesium & the surgeon informed me that 1 of the immunosupressives 'Prograf' depletes the magnesium in your body, lowering my (anyones) seizure threshold, explaining why I had a breakthrough seizure 7/07, wrecked my car (nobody was hit, thank God) but the courts are trying to charge me w/a DUI, even though it was a seizure(I only had my regular prescription rx's in my system & from the day before. So, lesson is to TAKE MAGNESIUM if you have a seizure disorder &/or are on immunosupressive medications. I learned the hard way but hopefully this blog note will help someone else before a seizure while driving or doing something you cannot lose consiences while doing (driving, swimming, falling, etc).
I have been reading about muscle cramps and I would like to know all about the procedure of a magnesium infusion
I have had 4 seizure episodes that had never been diagnosed because I always fell out when I was alone. These episodes have been in 4 month increments and i am overtaken by overwhelming fatigue and muscle twitching with sinus pressure-type headaches. I never knew what happened but would love to hear any advice or other experiences you've had when magnesium or potassium deficient. I had been taking hctz for high blood pressure without supplements or additives for these minerals and would like to know if anyone has any thoughts about this or how i should go about treatment
After a night of drinking alchol with my buddies, I began to experience severe throbbing leg cramps. its only on the weekends i feel this pain
I have suffered with leg cramps since the age of 13 and I am now 41. I get them when it is raining, cold or if I get in water that is colder than 90 degrees. When this happens in the middle of the night I can usually run hot water on my feet and legs to alleviate the cramps. I will have to try Magnesium for this as well.
I had gastric bypass surgery five years from the end of June. I have on some occations severe upper leg cramps, in the shin like shin splints. They are so severe at night and at times they last 20min or more. Now I am experiencing twiching in the side of my toe. This twiching has been happening for two days now off and on and has woke me up at night. I've also noticed severe nightmares and anxiety at night causing heart flutters. It sounds like I'm a basket case. Could this be magnesium deficiency.
I have a theory that it's a magnesium deficiency coupled with shortages of calcium(especially) and vitamin D, and the inability to absorb the nutrients correctly that leads to scoliosis in formative years. I also consequently wonder if safely increasing early childhood magnesium intake coupled with higher doses of calcium and vitamin D could prevent scoliosis. I also theorize that use of an adjustable bracing system may undo the damage. Whether it may be undone *after* the growth period end would have to be blind tested. Researchers should think outside the box. Most illness can be linked to diet or environment... Def worth a look.
Magnesium cured my Larygospasms.
(see my laryngospasm story here)...
http://www.retinascope.co.uk/laryngospasms.html
Magnesium also cured the occasional leg cramps that me and the wife once suffered.
ALSO, a friend who had tinnitus a few times each week for some years has now been free of it since I persuaded her to take magnesium.
Albert.
I've been experiencing nightly leg cramps where I have to get up during the night and walk it off. Today the doctor said to take calcium 500mg and Magnesium 250mg. Do they come as one or separate? I'm 64 years old.
You can buy Calcium tablets without magnesium and magnesium without calcium. Also combined in one pill. I use both and get mine from Health suppliers.....there are many to choose from!
Albert.
I know this will sound weird but what works for me is to put a bar of soap, yes any kind of hand soap, in my bed down close to my feet and legs. No more leg cramps.
People, do you think there's any money for doctors in the vitamin/minerals our bodies need? They are coming out with more and more names for diseases that are very well diets lacking necessary vitamins and minerals. Do a search, check our earthclinic.com. A lot of these fatal diseases and common problems have natural cures, much has to do with our diets! I used to run for 4-5 miles at a time and for a year, I never replenished my body with electrolytes because I didn't even know what they were or did. Now, I take sea salt, potassium, and sodium bicarbonate. Seriously, at least look at the website, tons of testimonies!
Could too much salt be a contributory factor?
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