Magnesium is an important element critical to bone development and the proper development and maintenance of organs, tissues and blood. Magnesium sources include spinach, legumes such as beans and peanuts, nuts and seeds, whole grain bread and ‘hard’ tap water. Halibut is another excellent source of magnesium. Other foods that contain magnesium, although not in as abundant quantities include: milk, cheese, bananas and avocadoes.

Magnesium sources are essential to helping the body regulate blood sugar, control blood pressure, maintain strong bones and a steady heartbeat. Research indicates that magnesium may also be beneficial in preventing heart disease, diabetes and high blood pressure. Individuals who are at risk for magnesium deficiency include those who suffer from Crohn’s disease, alcoholics and anorexics. This is thought to be due to the fact that magnesium is lost in large amounts through continued vomiting and diarrhea; two prominent symptoms associated with Crohn’s Disease and anorexia and seniors. Diabetics are also at risk for magnesium deficiency because magnesium is lost through urine and those who suffer from diabetes tend to urinate frequently. Certain medications such as diuretics and antibiotics may also contribute to magnesium deficiency. Persons who are deficient in magnesium may experience symptoms such as vomiting, nausea, fatigue, loss of appetite, muscle spasms, seizures and heart problems. Other benefits of magnesium include its ability to assist with potassium and calcium deficiencies.

Some forms of magnesium supplementation can result in side effects such as diarrhea and a dangerous build-up of magnesium in persons with kidney disease.

When there is evidence that serious magnesium deficiency exists, patients may be treated with supplements through an IV. Additional forms of magnesium supplementation include tablets, and forms of magnesium that are combined with salt. Persons who are concerned about sodium intake should carefully read the ingredient lists on magnesium supplements in order to determine whether salt/sodium is included. The best way, if at all possible, to obtain a healthy amount of magnesium is to include natural magnesium sources; such as vegetables, legumes and whole grains. Introducing foods containing magnesium into the diet of a person who has already developed a deficiency may not be sufficient and it may be necessary to add supplements in order to raise magnesium levels to an acceptable point.