Magnesium

Sources:

• Dark green leafy vegetables - spinach, broccoli
• Legumes - black beans, kidney beans
• Nuts and seeds - almonds, cashews
• Avocado, banana
• Meat - chicken and beef

Deficiency:

Common signs of low magnesium include eye twitches, leg cramps, headaches/migraine, anxiety/depression, poor stress tolerance, sleep difficulties, and constipation.

Uses

• Magnesium is an essential mineral cofactor in more than 300 enzymatic reactions
• It is needed for muscular relaxation.  
• The most important muscle in your body is your heart. This is an extremely important nutrient for heart health. It is needed for normal blood pressure and heart rhythm. It can reduce palpitations and angina.
• Very important for nerve impulse conduction.
• Helps regulate blood sugar levels; diabetics have a higher demand for magnesium.
• Magnesium is required for energy production.
• It contributes to the structural development of bone. Emerging evidence is actually looking at magnesium being more important than calcium regarding bone health.
• Is needed for new cell production due to its role in DNA and RNA replication.
• Is an important cofactor in the utilisation of glutathione. Glutathione is the master antioxidant.
• Essential for healthy happy moods, can help reduce the stress response and improve low moods such as anxiety and depression.
• As a relaxant, magnesium may help improve sleep.
• May be useful in reducing all forms of pain

Danger:

Excess magnesium is not stored in the body. Therefore, excessive supplementation leads to short-term diarrhea.

Medication interactions

• Magnesium may interact with Bisphosphonates such as Fosamax, best to take a different time of the day.
• Magnesium needs to be taken at least an hour away from antibiotics
• Diuretics increase magnesium loss and increase the need for supplementation.
• Proton pump inhibitor like Nexium can cause magnesium deficiency by reducing their absorption. Supplementation may be helpful.
• Magnesium may increase the effectiveness of diabetic medication and may allow for a lowering of dose. Insulin specifically reduces magnesium levels, ideal to take a supplement with this drug.
• Magnesium supplementation may be needed with heart medications such as digoxin as it increases its excretion.
• Magnesium may interfere with levothyroxine, best to take it at a different time of the day.
• Penicillamine can reduce magnesium. Taking additional magnesium at different times of the day can help reduce the side effects of this drug.
• Corticosteroids such as prednisone increase your need for magnesium.

Fun Fact:
This is my most prescribed nutrient, and it is also the easiest nutrient to increase. As it comes in so many options: pills, powders, creams, sprays, and Epsom salt baths.