Today I am going to update you about magnesium, seems like a simple topic. But still, 80% of the population is deficient.

Magnesium is an essential mineral that is needed for a broad variety of physiological functions.

Magnesium is a co-factor in more than 300 enzymes system that regulates diverse biochemical reactions in the body, Including protein synthesis, muscles and nerve functions, blood glucose control and blood pressure regulation. Magnesium is required for energy production, oxidative phosphorylation, and glycolysis. It contributes to the structural development of bones. And is required for synthesis of DNA AND RNA and antioxidants glutathione.

Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction, muscles contraction and normal heart rhythm.

An adult body contains approximately 25g  magnesium, with 50% to 60% in bones and most rest in soft tissues.

120mg magnesium excreted in urine every day.

How bad is this problem of magnesium deficiency?

It is very bad in our society.  Conservative standard of measurements, which is the serum magnesium level 65% of people admitted to intensive care unit, about more than 50% have a magnesium deficiency. But this is seriously underestimated the problem because a serum magnesium level is the list sensitive way to detect the drop in your total body magnesium.

So why are we so deficient, well the answer is so simple. We eat a diet that is practically no magnesium, highly processed and refine diet is based only on a white bread, a white meat, and dairy all of which have no magnesium. We live a lifestyle that causes us to lose magnesium from our body. And whatever magnesium we have just goes out, and we never replace it.

How we lose our magnesium.

  • Excess alcohol
  • More salt consumption
  • Coffee
  • Phosphoric acid
  • Colas
  • Profuse sweating
  • Prolong intensive stress
  • Chronic diarrhea
  • Heavy menstrual periods
  • Diuretics water pills
  • Intestinal parasites
  • Urine

Hardly any of us eat food that is high in magnesium. It is rare in our diet and it’s often poorly absorbed, it’s easily lost from our body.

So our scientific review of magnesium said, it’s highly regretful that a deficiency of such an inexpensive low toxicity nutrients results in diseases that cause incalculable suffering.


  • Headache

  • Muscle cramps

  • Osteoporosis

  • Diabetes

  • High blood pleasure

  • Insomnia

  • Anxiety

It is very easily fixable diseases. But taking required amount of nutrients in your diet.

According to dietery reference intake magenisum intake must be;

BIRTH OF 6 MONTHS 30mg 30mg    
7-12 MONTHS 75mg 75mg    
1-3 YEARS 80mg 80mg    
4-8 YEARS 140mg 130mg    
9-13 YEARS 240mg 240mg    
14-18 YEARS 410mg 360mg 400mg 360mg
19-30 YEARS 400mg 310mg 320mg 320mg
31-50 YEARS 420mg 320mg 360mg 320mg


420mg 320mg    




Include at least 400 mg of Magnesium daily for a high magnesium diet. The best sources of magnesium are dark green vegetables, legumes, cereals, wheat bread, fish, and nuts

Almonds, dry  ¼ cup 150
Brazil  nuts, dry  ¼ cup 80
Cashews, dry roasted ¼ cup 89
Peanuts, dry or oil-roasted ½ cup 67
Peanut butter 2tbsp 50
Pecans, dry ¼ cup 38
Sesame seeds, roasted whole 1 oz 101
Soybeans, roasted ¼ cup 128
Sunflower seeds, dry ¼ cup 128
Walnuts, chopped ¼ cup 63
Asparagus, cut, canned, drained ½ cup 17.7
Beets, canned, drained ½ cup 31.5
Broccoli, cooked no added salt ½ cup 51.0
Peas, sweet, canned, drained ½ cup 32.4
Corn, canned, drained ½ cup 27.2
Banana 1 medium 33.0
Cherries, canned, drained ½ cup 16.0
Tomato, canned, drained ½ cup 14.4
Carrots, raw 1medium 15.0



So, then think about this, there is good chance that you have a health condition and if you just got more magnesium in your diet. It could be gone for good.  A condition that if you just get more magnesium in your diet, it is going to transform your health forever.

I d love to know your thoughts on this post. Anything you like in particular comment down below and subscribe to more posts.

As always, thank you so much for reading, stay tuned. Good luck.

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