Introduction

Magnesium (Mg) is a ubiquitous element in nature. Both plants and animals have an absolute requirement for magnesium, a mineral that plays a central role in photosynthesis in plants, and many of the metabolic reactions in animals.

Magnesium is a cofactor in over 300 enzymatic reactions in human beings. It is required for sodium, potassium, and calcium homeostasis, as well as for the formation, transfer, storage, and utilization of ATP (the energy currency in our body) at the cellular level. You cannot live without magnesium. The lower the cellular level of magnesium, the faster disease states develop and the faster aging progresses. It's that simple.


Is There A Magnesium Deficiency Problem?

The fact is that only about 25% of Americans meet the Recommended Dietary Allowance (RDA) of 300 - 400 mg per day for magnesium. Most American women get only 175 - 225 mg per day, and men 220 - 260 mg. To get enough magnesium from the diet, one needs to consume about 2000 calories a day. Nuts, whole grains and legumes are high in magnesium.


3 Causes for Widespread Magnesium Deficiency

A. Low Dietary Magnesium Levels from the North American Diet: In countries where a refined diet is the norm, such as North America, there is a universal deficiency in magnesium intake from the diet. 99% of the magnesium in sugar cane is lost when it is refined to white sugar. 80 - 96% of magnesium content in wheat is removed when refined to white flour. Magnesium is not added back to the soil, nor to "enriched flour" after the germ and bran layer have been removed. 50% of the magnesium may be lost during the cooking process into cooking water. The Asian diet, which is whole-food based, typically provides 500 - 700 mg of magnesium per day, while the Western diet provides one-third that amount.

B. Intestinal Absorption: Consumption of soft drinks (pop or soda) decreases the body's absorption of magnesium. In the intestines, the phosphoric acid in soft drinks and the phosphates in baking powers combine with the magnesium to form magnesium phosphate, an insoluble precipitate that is excreted through the feces. 

The typical high-dairy, high fat North American diet contains almost four times as much calcium as magnesium. This unbalanced ration coupled with the high fat content tends to suppress magnesium absorption. Further, high levels of dietary or supplementary magnesium tend to suppress calcium absorption. 

Excessive supplemental calcium taken to encourage bone growth in children and prevent osteoporosis in adults leads to a decrease in magnesium absorption. 

To maximize dietary absorption of magnesium, give up ice cream (which is often high in sugar and fat), chocolate (high in sugar and fat), soft drinks (high phosphate content), loud music (noise = stress), pizza (high in fat), milk shakes (high in calcium, sugar and fat), and potato chips (high in salt and fat). Does this sound like something the average American could do?

C. Urinary and Fecal Magnesium Loss: Magnesium can be recycled through the kidneys, with a 95% recovery rate. However, alcohol promotes magnesium loss, as do diets high in animal protein, sugar, sodium, and calcium. High blood levels of adrenaline and cortisol (hormones released during stress) cause serious urinary magnesium losses. Excessive noise and heat stress also promotes urinary magnesium losses.