Magnesium ~ Vitamins

What is it:

A mineral found mostly in our bones, but also in our muscles.

It's an essential mineral for staying healthy.

And is required for more than 300 biochemical reactions in the body.

The human body is unable to produce it.

So it's vital to seek out foods that contain it.

Multiple health benefits include transmission of nerve impulses, body temperature regulation.

Detoxification, energy production, and the formation of healthy bones and teeth.

Why you need it:

Helps muscles and nerves relax, strengthens bones, and ensures healthy blood circulation.

Health specialists have always emphasized the importance of including adequate amounts of vitamins and minerals in our daily diet.

Zinc, calcium, and magnesium are three of the most important minerals essential for good health.

Magnesium aids in the absorption of calcium by the body.

While zinc actively supports the body’s immune system.

Women of all ages benefit immensely from the intake of this nutrient.

Besides keeping osteoporosis at bay.

The health benefits for women include relief from symptoms of menopause and premenstrual syndrome (PMS).

It also minimizes the risk of premature labor.

Women should get 400 mg. per day.

And men should get at least 325 mg. from food or supplements.

The other crucial health benefits include protein synthesis, relief from bronchospasm (constricted airways) in the lungs.

And improvement of parathyroid function.

It boosts the bio-availability of vitamin-B6 and cholesterol, improves muscle functioning, and prevents osteoporosis.

Insomnia, constipation, heart attacks, hypertension.

Constipation, migraines, kidney stones, and gallstones.

You should consult your physician about your intake if you’re pregnant or lactating.

Have kidney disease or diabetes, are on a low-calorie diet.

Or are taking digitalis preparations or diuretics (water pills).

Warning Signs of Deficiency

Such things, like consuming too much alcohol.

And certain medication can deplete your body’s magnesium.

This nutrient plays an integral role in your body’s ability to keep your heart, kidneys, and muscles healthy.

It also regulates nutrient levels, and keeps bones strong.

Since this mineral is so important, it’s best to stay on top of these eight warning signs of magnesium deficiency…


One of the most common and early symptoms of a magnesium deficiency is fatigue.

Since this mineral helps produce and transport energy.

An insufficient level can easily result in feeling tired and weak.

Muscle Spasms and Cramps

When this deficiency worsens.

Muscle spasms and cramping can be a sign of lacking this nutrient.

While getting your levels to where they should be will likely ease your symptoms.

You can try to get short-term relief by stretching and massaging the affected muscles.

Vitamins D, E and B complex also play a role in preventing muscle cramps.

So make sure you get your daily recommended dose of these vitamins to help ward off cramping.


Magnesium plays a vital role in overall heart health.

It’s vital for proper muscle contraction.

And a low level can affect your body’s most important muscle, your heart.

This super nutrient is often used in medical settings when managing patients with arrhythmia.

Anxiety and Panic Attacks

Everyone experiences a bout of anxiety or panic once in a while.

But if you’re experiencing it regularly.

It could be due to a magnesium deficiency.

If you’re suffering from anxiety, the stress can dwindle these nutrient levels.

Making it a vicious cycle as low levels cause anxiety.

And anxiety depletes your magnesium reserves during the attack.


Low magnesium levels can give you similar feelings as vertigo.

Making you feel not only dizzy, but completely off balance.

If you’re experiencing dizziness, it could be a warning sign of a deficiency.

Nausea and Vomiting

Similar to vertigo, if your levels are low, you may experience nausea and even vomiting.


This super nutrient is one of the most abundant and important minerals in your body.

Responsible for over 300 biochemical reactions.

So it’s not hard to believe that having a deficiency can greatly impact your overall health.

Since this mineral impacts your nervous system.

Tingling and numbness can be a warning sign of a deficiency.

Without sufficient levels in the body.

It can prevent nerve and muscle functions to act and react properly.

A lack of magnesium can also prevent your body from sending the proper signals, resulting in numbness and tingling.

Personality Changes

Personality changes can be a warning sign of a deficiency.

Significant personality changes, including abnormal amounts of confusion and irritability, can seem to come out of nowhere.

Simple things can seem overwhelming and you may feel out of sorts.

And you’re likely to notice the change but are unsure of how to remedy it, let alone what’s causing it.

And since many things can cause symptoms like this.

A magnesium deficiency is often not considered when trying to diagnose the change in personality.

On top of these personality changes and periodically mood swings.

This deficiency can make it difficult to sleep.

Just this disruption alone could cause personality changes.

If it happens often, it will ultimately affect both your personal and professional relationships.

Since sleep is vital for your mental, physical and emotional health.

If a deficiency is what’s keeping you up at night it’s important you get up to a sufficient and healthy level.

Talk to your doctor if you experience these symptoms, especially if they happen often.

Good Dietary Sources:

Good dietary sources include nuts (especially almonds), whole grain breads.

Wheat germ, fish, cereals and green leafy vegetables.

As with most nutrients, daily needs cannot be met from food alone.

Which is why dietary supplements are recommended as well.

Other foods containing this essential nutrient include:

Cooked salmon (4 oz., 260 calories) 35 % daily value

Raw sunflower seeds (1/4 c., 205 calories) 32 % d.v.

Sesame seeds (1/4 c., 206 calories) 32 % d.v.

Prickly pear (1 c., 61 calories) 32 % d.v.

Cooked black beans (1 c., 227 calories) 30 % d.v.

Roasted almonds (1/4 c., 206 calories) 25 % d.v.

Cooked pinto beans (1 c., 235 calories) 24 % d.v.

Cooked brown rice (1 c., 216 calories) 21 % d.v.

Cooked scallops (4 oz., 151 calories) 19 % d.v.

Cooked summer squash (1 c., 36 calories) 11 % d.v.

The top five health benefits are:

1. May reverse osteoporosis

Multiple research studies conducted have suggested that calcium supplemented with this nutrient improves bone mineral density.

Magnesium deficiency alters calcium metabolism and the hormones that regulate calcium, resulting in osteoporosis.

Intake of recommended levels is important because it averts osteoporosis.

2. Prevents cardiovascular diseases

One of the most important benefits of magnesium is that it is associated with lowering the risk of coronary heart diseases.

Dietary surveys have suggested that sufficient intake of this nutrient may reduce the chance of having a stroke

Magnesium deficiency increases the risk of abnormal heart rhythms.

Which increases the risk of complications after a heart attack.

Therefore, consuming recommended amounts of magnesium dietary supplements may be beneficial to the cardiovascular system.

3. Regulates high blood pressure (Hypertension)

This super nutrient plays a key role in regulating blood pressure naturally.

Supplements and a diet including plenty of fruits and vegetables, which are good sources of potassium and magnesium.

Are consistently associated with lowering blood pressure.

4. Treats diabetes

Studies show that individuals with a magnesium deficiency have a risk of developing type-2 diabetes and severe diabetic retinopathy.

It also aids in carbohydrate metabolism.

And influences the release and activity of insulin, thereby controlling blood glucose levels.

It's been proven that for every 100 milligrams of increase in magnesium daily intake.

There was a 15 percent decrease in the risk of developing type-2 diabetes.

5. Treats migraines, insomnia, and depression

The numerous health benefits also include the treatment of migraines, insomnia, and symptoms of depression.

It's also known to cure severe forms of psychiatric dysfunctions.

Including panic attacks, stress, anxiety, and undue agitations.

Supplements considerably reduce the severity of such attacks.

And may also help in reducing the rate of recurrence.

And, if you are wondering what to have for dinner, the following recipe is awesome!

Salmon with Ginger-Soy Butter

Yes, even salmon can suffer at the hands of a restaurant chef who uses oil as a condiment and salt as a main ingredient.

A third of salmon's fat is of the heart-healthy monounsaturated variety.

But many restaurants have found a way to cram roughly three-quarters of a day's worth of saturated fat into this otherwise super food.

So, we recommend cooking it this way.

Makes 4 Servings

Prep: 6 min.

Cook: 7 min.

Total: 13 min.


4 salmon fillets, 4 to 6 oz. each

2 Tbs. unsalted butter, softened at room temperature for an hour or two

1/2 Tbs. minced chives

1/2 Tbs. fresh ginger, peeled and grated (or minced) juice of one lemon

1/2 Tbs. low-sodium soy sauce


1. Combine everything except the salmon in a bowl and stir vigorously with a wooden spoon until the ingredients are incorporated.

Set aside.

2. Heat a tablespoon of olive oil or canola oil in a large stainless-steel saute pan over medium-high heat.

Season the salmon with salt and pepper.

When the oil is lightly smoking, add the fish, flesh side down, to the pan.

Cook for 4 to 5 minutes until the skin is lightly charred and crisp.

Flip the fish and cook for 2 to 3 minutes more.

Until the flesh flakes with gentle pressure from your finger but is still slightly translucent in the middle.

(Salmon is best served medium, but if you want yours completely cooked, saute for another 2 to 3 minutes.)

3. Serve the salmon with a generous spoonful of the flavored butter, which should begin to melt on contact.

Nutritional Facts:

per serving

Calories 366.9

Fat 24.2 g.

Saturated Fat 7.4 g.

Sodium 168 mg.

Carbohydrates 1.3 g.

Total Sugars 0.3 g.

Dietary Fiber 0.1 g.

Protein 34.1 g.

We hope you enjoy!

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