Magnesium. Magnesium. Magnesium
The overlooked powerhouse that matters more than you think.
Fatigue, headaches, muscle spasms? Ring a bell? Most of us would
probably say yes. These are just a few of the many symptoms that could
actually point to a magnesium deficiency. The problem is, the average
person assumes these issues are just part of everyday life. But… are they?
Other red flags can include cramping, numbness, tingling, seizures,
changes to heart rhythm, and even personality shifts. We often brush them
off as “normal” when really they’re not. As thee author puts it,
“Magnesium is a crucial component of our overall health” (McCormack 8).
Still not convinced?
Orthopedic surgeon David Geier Jr., MD explains, “Part of being an
integrative sports medicine specialist and surgeon is recognizing
magnesium’s connection to bone health, muscle contraction and physical
performance” (Geier 8). As stated in the article, “A lack of magnesium can
truly hurt” ( McCormick 8). Magnesium is one of seven essential
macro minerals, which means our bodies cannot function properly without
it. People with a deficiency may deal with “high blood pressure, high blood
sugar, muscle cramping, anxiety, sleep issues, and more” (Geier 9). Even
worse, low levels can play a role in conditions like hypertension and
diabetes. I’ll say it again for the people in the back…Low magnesium is
linked to hypertension and diabetes! And the benefits don’t stop there.
Adequate magnesium helps with blood pressure regulation and may
prevent or ease chronic conditions like Alzheimer’s disease, type 2
diabetes, cardiovascular disease, and migraine headaches. It’s not
exactly magic, but its close. What stands out most is, oxidative
phosphorylation is the main process that our cells create ATP, (the body’s
energy currency). Since ATP fuels everything we do, this process is
especially important for the brain and the heart. So if we have learned
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anything from this…Magnesium is essential for it. “Very few people have
excessive levels of magnesium from natural living. Most people simply
don’t have enough,” says Dr. Geier (9). Since our bodies can’t make it, we
need to get it from food or supplements (Gantzer 9).
So, what should we eat? According to Dr. Gantzer, foods rich in magnesium include:
- Avocados
- Grains (rice, corn, oatmeal)
- Nuts (almonds, cashews, walnuts)
- Leafy greens (spinach, kale, Swiss chard, broccoli)
- Legumes (beans and lentils)
- Seeds (pumpkin, chia, sunflower)
- White fish and Oyesters
Daily needs vary by age and gender, but supplements are also an option if
used correctly. Be careful though: going over 500 mg can backfire. Too
much works like a diuretic, flushing minerals out of your body instead of
helping.Medicinal interactions matter too. Bisphosphonates (medications
for osteoporosis) and certain antibiotics can be less effective if taken with
magnesium. On the flip side, long-term use of loop diuretics can actually
deplete magnesium. That’s where complementary treatments come in. If
healthcare professionals keep holistic health in mind, patients may benefit
from approaches that combine traditional medicine with supportive
therapies. This isn’t an endorsement of one over the other but a reminder
to ask questions, talk with your doctor, and be proactive about your health.
The Bottom line: Magnesium may be small, but its impact is massive.
Whether it’s your energy or mood, heart health or brain function, this
mineral keeps the body running. Magnesium. Magnesium. Magnesium.
Maybe it’s time we stop overlooking it.
References
McCormack, J (2022). Magnesium’s magnitude: The crucial mineral you shouldn’t leave out. CMA Today.
