Essential for calcium and potassium assimilation, magnesium contributes to proper nerve and muscle impulses and enzyme reactions, and it plays a role in the formation of bone and carbohydrate metabolism. It is used for anxiety, depression nervousness, muscle weakness, heart disease, dizziness, high blood pressure, and PMS. Note: alcohol, diuretics, diarrhea, fluoride, digitalis, refined sugar and excess vitamin D are magnesium depletors. The typical American diet which is low in whole grains and high in processed foods is magnesium poor.
Legumes, seeds, nuts, whole grains and green leafy vegetables.
Magnesium should be taken in a balanced formula with other minerals. A high intake of calcium or vitamin D fortified products can interfere with magnesium absorption. Magnesium also works together with vitamin B6.
Look for magnesium citrate, malate, fumarate or citrate that are chelated. Magnesium carbonate, chloride or oxide are inorganic forms and are less absorbable.