There's a mineral that's crucial for energy production in the body that also makes bones stronger. It promotes smooth nerve and muscle function. It helps regulate blood sugars as well as normalize blood pressure. It stabilizes cardiac rhythm. It's involved in a least 300 critical biochemical reactions in the body.

In short, it's critical for our health. Yet most of us aren't getting enough of it.1-2

This mineral is magnesium. It's the fourth most common mineral in the body and it's frightening that only 25% of people in the United States are getting the recommended daily allowance (RDA) of magnesium.3

Some people know that magnesium contributes to bone strength,11 but are surprised to learn that adequate levels can prevent serious medical conditions:

1. If you're troubled by leg cramps or "restless leg" syndrome, magnesium may be just what you need.14
2. If you've suffered through a kidney stone, you know you want to do everything you can to avoid another one. Magnesium helps there as well.10
3. Diabetics may not be aware of the importance of magnesium in the control of blood sugar and the prevention of the complications of diabetes.5-6
4. Magnesium deficiency has been implicated as a cause of sudden cardiac death, something we all want to avoid.4

If you always seem to be tired, you should know that magnesium plays a critical role in the chemical reactions in the body that produce energy and make proteins. That's why both endurance athletes12 and those trying to gain muscle strength13 make sure their diet is rich in magnesium-containing foods.

The RDA of magnesium is 350 mg for men and 300 mg for women, increasing to 450 mg during pregnancy and lactation. As always, it's best to get your nutrients first from your diet and then consider supplements.

Chlorophyll contains magnesium, so green foods are a good source. For example, ½ cup of cooked spinach has about 75 mg. Nuts are also a good source, as are many other vegetables and unrefined grains. The usual advice to eat a wide variety of vegetables, and unrefined food applies here as well.

For many people who don't eat enough vegetables, taking a supplement is a good idea. The amount typically recommended is 250 to 500 mg per day.

Magnesium does not act in isolation.7-9 In particular, its interaction with calcium is important. Many experts recommend taking calcium and magnesium at a ratio of 2 to 1. That is, 2 mg of calcium for every 1 mg of magnesium.

Normal kidneys excrete any excess magnesium. Anyone with kidney problems should only take magnesium supplements under the guidance of a physician. And remember that loose bowel movements are a sign you're taking too much.

References
1. Marier JR Magnesium l986 5:l-8.
2. Brown I, et al. World Rev NutrDiet l970; 12:1-42.
3. Pao EM, Mickle SJ. Food Technol 198 l;35:58-69.
4. Eisenberg M J Am Heart J, 102 Aug;124(2):544-9
5. White-JR Jr; Campbell-RK Ann Pharmacother. 1993 Jun;27(6):775-80.
6. Rude-RK. Postgrad-Med. 1992 Oct; 92(5): 217-9, 222-4.
7. Haga H. Jpn Heart-J. 1992 Nov; 33(6): 785-800.
8. Karppanen H Ann Med. 1991 Aug; 23(3): 299-305.
9. Wirell-MP et al. J. Intern-Med. 1994 Aug; 236(2): 189-95.
10. Bren A, et al. Urol Int. 1998;60(2):105-7.
11. Nutrition Reviews (USA), 1995, 53/3: 71-74.
12. Golf, S et al., Magnesium (London: John Libbey & Company, 1993), pp. 209-220.
13. L. Brilla and T. Haley J. Amer. Coll. Nutr. 11.3 (1992): 326-329.
14. Rijsman RM, de Weerd AW. Sleep Med Rev. 1999 Jun;3(2):147-58.

[Ed. Note: Joseph F. McCaffrey, MD, FACS is a board-certified surgeon with extensive experience in alternative medicine, including certification as a HeartMath Trainer. His areas of expertise include mind-body interaction and cognitive restructuring. Dr. McCaffrey strives to help people attain their optimum level of vitality through attention to all aspects of wellness. ]

"This article appears courtesy of Early to Rise's Total Health Breakthroughs, offering alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com"