Magnesium and Me
I got intersted in health and nutrition as a young mom over 50 years ago, following the lead of my biologist hubby and his family. Magnesium was one of the early nutrients that I realized was often lacking both in our diets, and in soils on 'modern farms.'
Our simple La Leche League suggestion was to feed our families, "a wide variety of food, in a close to its natural state as possible." (I strive for mostly organic and locally grown as well.)
While magnesium is crucial for between 400 and 800 processes in our bodies, (including hormone balance, muscles, the nervous system and energy production), between 80 and 90% of the population is low in this essential mineral. 5 mg per pound of "ideal weight" is the suggested daily amount.
Dark leafy greens, organically grown, are one of our richest sources for magnesium and other minerals. It's great to get a variety of greens, and include some wild ones - dandelion, nettles - along with kale and other garden veggies. Fava bean greens and pea shoots are good options to include in winter.
Magnesium glycinate, malate and carbonate are some of my favorite supplemental forms. I also make Magnesium Bicarbonate water, using a few Tablespoons Milk of Magnesia in carbonated water. Turns out that bicarbonate (in the carbonation) and boron are two cofactors for absorbing calcium and magnesium.
Personally, I eat cooked and raw greens daily, and take around 300 mg Magnesium from supplements. And in my 40+ years as a massage therapist, I've asked hundreds of clients, "Have you considered taking extra magnesium?" ... Time and again, they report back that when they do, they experience fewer headaches, leg cramps, eye twitches ...
Dr Rex Newham, a soil scientist and physician, realized that the use of phosphate fertilizer without other amendments resulted in soil deficient in boron, and a subsequent increase in arthritis. He found 6 - 8 mg daily generally sufficient, while those with active disease benefited from 9-10 mg. 3 mg boron tablets are available in the supplement aisle.
How's your magnesium intake?
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