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As reported by GreenMedInfo,1 researchers have now detected 3,751 magnesium-binding sites on human proteins, reflecting how important this mineral is to a great many biological processes. For example, magnesium plays a role in your body's detoxification processes and therefore is important for minimizing damage from environmental chemicals, heavy metals, and other toxins.
Even glutathione, considered by many to be your body's most powerful antioxidant, requires magnesium in order to be produced.
Magnesium also plays roles in preventing migraine headaches, cardiovascular disease (including high blood pressure, heart attacks, and strokes), sudden cardiac death, and even reduces death from all causes.
In just the past year, there have been several significant studies about magnesium's role in keeping your metabolism running like a well-oiled clock—specifically in terms of insulin sensitivity, glucose regulation, and protection from type 2 diabetes.
An ADA study from October 20133 found that higher magnesium intake reduces risk of impaired glucose and insulin metabolism and slows progression from pre-diabetes to diabetes in middle-aged Americans. The mechanism by which magnesium controls glucose and insulin homeostasis appears to involve two genes responsible for magnesium homeostasis.6 Magnesium is also required to activate tyrosine kinase, an enzyme that functions as an "on" or "off" switch in many cellular functions and is required for the proper function of your insulin receptors. It is well known that people with insulin resistance also experience increased excretion of magnesium in their urine, which further contributes to diminished magnesium levels.
Therefore, inadequate magnesium intake seems to prompt a vicious cycle of low magnesium levels, elevated insulin and glucose levels, and excess magnesium excretion. Dietary surveys suggest that the majority of Americans are simply not getting enough magnesium from their diets alone. There's no lab test that will give you an accurate reading of the magnesium status in your tissues.
That said, some specialty labs do provide an RBC magnesium test, which is reasonably accurate.
Most people can keep their magnesium levels in the therapeutic range without resorting to supplements, simply by eating a varied diet, including plenty of dark-green leafy vegetables.
One way to really increase your magnesium, as well as many other important plant-based nutrients, is by juicing your greens.
The current government guidelines for magnesium intake among adults call for 300 to 420 mg per day (depending on your gender, age, pregnancy, and lactation), but many people consume less than 300 mg per day.
If you opt for a supplement, be aware that there are a wide variety of magnesium supplements on the market, because magnesium must be bound to another substance. Besides taking a supplement, another way to improve your magnesium status is to take regular Epsom salt baths or foot baths.
Magnesium oxide is a non-chelated type of magnesium, bound to an organic acid or a fatty acid. One of the major benefits of getting your nutrients from a varied whole food diet is that you're less likely to end up with too much of one nutrient and not enough of another. For example, it's important to maintain the proper balance between magnesium, calcium, vitamin K2, and vitamin D. These four nutrients work together synergistically, and lack of balance between them is why calcium supplements have become associated with increased risk of heart attacks and stroke, and why some people experience vitamin D toxicity. Type 2 diabetes, which involves loss of insulin and leptin sensitivity, is easily preventable, and nearly 100 percent reversible without drugs.

If you've been diagnosed with type 2 diabetes, it is best to avoid the pharmaceutical approach. Medical Errors are now the 3rd leading cause of death in the US according to a study by Dr.
ShareThisMary Ackerley, MD, explains that “studies have suggested that magnesium is inversely related to hypertension, which is a risk factor for stroke." Research has demonstrated that “for every increase in magnesium intake of 100 mg per day total stroke risk was reduced by 8 percent. CAPTCHAThis question is for testing whether you are a human visitor and to prevent automated spam submissions. Type the characters you see in the picture; if you can't read them, submit the form and a new image will be generated.
The evidence is clear: if you want to optimize your metabolism and keep your risk for type 2 diabetes low, one of the things you need to do is consume adequate magnesium. The reason for this is that only one percent of the magnesium in your body is found in your blood.
Other tests your doctor may use to evaluate your magnesium status include a 24-hour urine test or a sublingual epithelial test.
Carolyn Dean lists 100 factors that will help you decide whether or not you might be deficient. However, it is important to remember that the magnesium content of your foods depends on the richness of magnesium in the soil where they're grown. I typically drink one pint to one quart of fresh green vegetable juice every day, and this is one of my primary sources of magnesium. The current research would suggest that many would benefit from a higher intake, about 700 mg per day or even more. Magnesium threonate is likely one of the best sources, as it seems to penetrate cell membranes, including your mitochondria, which results in higher energy levels. To learn more about this, please see our previous article that delves into this topic in some depth. Diabetes drugs fail to address the underlying problem, and many, like Avandia, can have dangerous side effects. Actually, vegetables, nuts and seeds grown organically in enriched soil have about twice the level of magnesium that inorganically grown produce does. Insufficient cellular magnesium levels set the stage for deterioration of proper metabolic function that typically snowballs into more significant health problems. Unfortunately, this is not the norm, as an estimated 80 percent of Americans are magnesium deficient. Still, these can only give you an estimate of your levels, and doctors typically need to evaluate them in light of the symptoms you exhibit.
You can also follow the instructions in her blog post, "Gauging Magnesium Deficiency Symptoms,"9 which will give you a checklist to go through every few weeks. Most soils are now sorely depleted of nutrients, and for this reason, some magnesium experts, such as Dr.
An article in GreenMedInfo lists more than 20 foods that are exceptionally high in magnesium, including the following (for the full list, please refer to the original report).

Magnesium is lost in sweat during exercise and used up in higher amounts when a person is under stress. The substance used in any given compound can affect the absorption and bioavailability of the magnesium, and may provide slightly different, or targeted, health benefits. Additionally, it also penetrates your blood-brain barrier and seems to do wonders to treat and prevent dementia and improve memory. Avandia is linked to 43 percent increased risk of heart attack and 64 percent higher risk of cardiovascular death, compared with other treatments. Individual articles are based upon the opinions of the respective author, who retains copyright as marked. Since most of your magnesium is stored inside your cells and bone rather than in blood plasma, there are no satisfactory blood tests for assessing it. Early signs of magnesium deficiency may include headaches, loss of appetite, nausea, and vomiting, and fatigue or weakness. This will help you gauge how much magnesium you need in order to take away your deficiency symptoms.
Whatever supplement you choose, be sure to avoid any containing magnesium stearate, a common but potentially hazardous additive.
When you're using supplements, you need to become a bit savvier about how nutrients influence and interact with each other. To learn more, please see my recent interview with her, in which she discusses the health benefits of this important mineral.
The primary driving force behind obesity and type 2 diabetes is excessive dietary fructose, which has adverse effects on all of your metabolic hormones, so it's important to address the sugar in your diet, particularly fructose. For more tips on how to steer clear of the diabetes zone, refer to my comprehensive diabetes article. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. Organic foods may have more magnesium if grown in nutrient-rich soils but it is very difficult to make that determination.
It is intended as a sharing of knowledge and information from the research and experience of Dr.
Mercola encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional. If you are pregnant, nursing, taking medication, or have a medical condition, consult your health care professional before using products based on this content.

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