by Lisa Musick

Many of you recognize magnesium as a dietary supplement.  You see it mostly associated with its public relations complement, calcium.  But did you know that magnesium is essential in activating over 300 different enzyme systems critical to life, more than any other dietary mineral? 

Let’s take a look at just a few.  Firstly, it is essential to the cycle that converts sugar into bioenergy.  It helps stabilize ATP (adenosine triphosphate - molecular units that facilitate our body’s cellular signaling) and is a major controller of the ionic channels that govern the flow of sodium, potassium and calcium in and out of cells.  While calcium influences muscle contractions, magnesium stabilizes that effect to relax them. Wow! That sounds fairly important to our health.

Dietary magnesium is not what it used to be.  A recent study noted that the intake of magnesium has declined in the US from 475-500 mg/day in 1900 to about 250 mg/day in 1990.  This is possibly due to an increase in consumption of processed foods.   The recommended daily allowance has been set at 400 mg making it rather difficult to get enough through diet alone.  Boiled vegetables can lose up to 50 percent of their magnesium content and brown rice can lose up to 80 percent when refined into white rice. Finally, magnesium is rarely added back to the soil in modern synthetic fertilizers, thus lowering magnesium levels in food. 

Traditionally, the ratio of calcium/magnesium intake should be about two to one.  However, continuing research posits the ideal ratio for most people to be an equal balance of the two.  The metabolism and absorption of calcium and magnesium is one of mutual interdependence and, therefore, the balance between these two minerals is especially important.  If calcium consumption is high, magnesium intake needs to be high also.

So, what to do? The primary way in which the body conserves its magnesium supply is through the kidneys.  Healthy kidneys can reabsorb as much as 95 percent of ingested magnesium before it is excreted by the body. It’s best to minimize alcohol, processed foods that contain high amounts of sodium and sugar, coffee, stress from anxiety and noise, and diuretics. Studies have shown that organic forms of magnesium such as Mg/citrate, Mg/succinate and, in some cases, Mg/oxide can replenish the body’s store needed to perform essential cellular activities.  Foods high in magnesium include leafy green vegetables, whole grains, bananas, apricots, meat, beans, and nuts.

Lisa Musick has been a resident of the Valley since 1989.  She is a health activist promoting sensible ‘heart healthy’ eating and exercise.  She is also an independent consultant with ViSalus Sciences and the Body-By-Vi Challenge.  Find her on Facebook at “Get Waisted”.