Magnesium is essential for the transmission of nerve impulses and muscle contraction. It is required by your body to convert into energy the blood sugar stored as glycogen in your liver. This mineral is necessary for calcium and vitamin-C metabolism as well as that of phosphorus, sodium, and potassium. It also helps in bone building, and aids your body in dealing with physical and emotional stress.

Other Benefits:

• Essential for the manufacture of the DNA and RNA coding in your cells.
• Protects you from heart disease.
• Helps lower high blood pressure.
• Helps relieve migraines.
• Makes your exercising muscles stronger and increases your endurance to prolonged exercise.
• Supplements can help prevent recurrent kidney stones.
• Works with calcium to protect against postmenopausal bone loss.
• Enhances the health of pregnant and nursing women.
• May help relieve premenstrual tension.

Good for These Symptoms:

• Insomnia
• Anxiety
• Depression
• Irritability
• Muscle tremors
• Weakness
• Fatigue
• Poor memory
• Water retention

Signs of Deficiency:

• Loss of appetite
• Confusion
• Diarrhea
• Nausea
• Vomiting
• Tremors
• Uncontrolled muscle contractions
• In severe deficiency, convulsions
• Even a marginal deficiency can predispose you to cardiac-rhythm abnormalities, a potentially life-threatening condition.
• Over time, a deficiency may create cardiovascular problems.
• The average American gets barely three quarters of the RDA for this mineral.

At High Risk for Low Magnesium:

• Those who take diuretics
• Undergoing cancer chemotherapy
• Take digitalis drugs
• Taking antibiotics
• Heavy drinkers
• Have had a heart attack
• Have kidney problems

Sources:

• Figs
• Lemons
• Grapefruit
• Corn
• Almonds
• Apples
• Nuts
• Seeds
• Whole grains
• Leafy green vegetables
• Shellfish

RDA: 350 mg

Optimal Level: 750 mg

Maximum: 1,000 mg

Signs of Toxicity:

• Drowsiness
• Lethargy
• Sluggishness
• Stupor
• Coma

CAUTION: IF YOU HAVE KIDNEY OR HEART PROBLEMS, DO NOT TAKE MAGNESIUM SUPPLEMENTS WITHOUT CONSULTING YOUR DOCTOR.