Anything that is tight, irritable, crampy, and stiff — whether it is a body part or even a mood — is a sign of magnesium deficiency.
This critical mineral is actually responsible for over 300 enzyme reactions and is found in all of your tissues — but mainly in your bones, muscles, and brain. You must have it for your cells to make energy, for many different chemical pumps to work, to stabilize membranes, and to help muscles relax.
Much of modern life conspires to help us lose what little magnesium we do get in our diet. Magnesium levels are decreased by excess alcohol, salt, coffee, phosphoric acid in colas, profuse sweating, prolonged or intense stress, chronic diarrhea, excessive menstruation, diuretics (water pills), antibiotics and other drugs, and some intestinal parasites. In fact, in one study in Kosovo, people under chronic war stress lost large amounts of magnesium in their urine.
Food high in magnesium: Kelp, wheat bran, wheat germ, almonds, cashews, buckwheat, brazil nuts, dulse, filberts, millet, pecans, walnuts, rye, tofu, soy beans, brown rice, figs, dates, collard greens, shrimp, avocado, parsley, beans, barley, dandelion greens, and garlic
- The RDA (the minimum amount needed) is about 300 mg a day. Most of us get far less than 200 mg.
- Some may need much more depending on their condition.
- Most people benefit from 400 to 1,000 mg a day.
- The most absorbable forms are magnesium citrate, glycinate, taurate, or aspartate, although magnesium bound to Kreb cycle chelates (malate, succinate, fumarate) are also good.
- One potential side effect is diarrhea, which can be avoided if you switch to magnesium glycinate or a topical form.
- Taking a hot bath with Epsom salts (magnesium sulfate) is a good way to absorb and get much needed magnesium.
People with kidney disease or severe heart disease should take magnesium only under a doctor’s supervision.
The above is taken from: http://drhyman.com/blog/2010/05/20/magnesium-the-most-powerful-relaxation-mineral-available/#close