Should I Take Magnesium?

According to Mercola.com, magnesium is a crucially important mineral for optimal health, performing a wide array of biological functions, including but not limited to:

• Activating muscles and nerves
  
• Creating energy in your body by activating adenosine triphosphate (ATP)
  
• Helping digest proteins, carbohydrates, and fats
  
• Serving as a building block for RNA and DNA synthesis
  
• Acting as a precursor for neurotransmitters like serotonin
  

It is estimated that 80% of Americans have a magnesium deficit.  But what does that mean?  How do I know if I have a magnesium deficit, and how much magnesium should I be taking, and how?

How do I know if I am magnesium deficient?  According to the NIH and other sources, symptoms of deficiency include loss of appetite, nausea, vomiting, fatigue, weakness, anxiety and restless leg syndrome. As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms can occur. 

How much you should be taking each day?  According to the National Institutes of Health, Table 1 shows the RDA for people of different ages and genders.

So for me, a 49 year old male, I should be taking 420 mg of magnesium per day.  But according to Dr. Carolyn Dean, perhaps twice as much magnesium is needed.

How do I get that through the food that I eat?  Table 2 shows 20 different food sources of magnesium.

So perhaps I just feel weak or anxious.  Of course there could be any number of reasons why I'm feeling that way, but it's good to rule out a magnesium deficiency. I would first try eating more magnesium-rich foods, or if necessary, take magnesium supplements. The downside to supplements is that they can cause nausea, cramps, and diarrhea. 

I am not a doctor or a nutrition expert.  You should consult yours if you have a question. For a good read on magnesium as pretty much a miracle mineral, read this.