Inadequate levels of magnesium are widespread in our population and this is not without consequence. Magnesium is fundamentally important for the function of more than 300 enzymatic processes in human physiology and plays a central role in immunity, protein synthesis, blood sugar control, regulation of blood pressure, and nerve function.

Magnesium Frequently Asked Questions

What options are there for treating my migraines?
Migraine headaches represent a serious health issue in America today, and the statistics are staggering. Everyone seems to be searching for an answer on how to stop these painful episodes, bot solutions are few and far between. One step I encourage patients to take, however, is to look at their consumption of magnesium, a vital nutrient. Magnesium is involved in hundreds of cellular functions that are very relevant to the discussion of how to prevent and manage migraine headaches. When magnesium levels are low there are significant changes in the release of brain chemicals, called neurotransmittersthat play a pivotal role in the frequency and severity of migraine headaches. In addition, low magnesium levels lead to an increase in the production and release of a chemical called substance P (the “P” stands for pain) which is thought to activate sensory fibers for pain. You can learn more about the relationship between migraines and magnesium in my blog post on the subject.
What Magnesium-Rich Foods Should be in my Diet?
It’s been estimated that more than 50% of adult Americans don’t consume sufficient foods high in magnesium to get the required daily amount (300mg for women, 400mg for men) of this critically important mineral. I urge you to consider adding these magnesium-rich foods to your daily menu:
  • Almonds are nutrient-dense and full of healthy fats and protein. Just one ounce of almonds contains 80mg of magnesium!
  • Spinach is packed with magnesium, providing 157mg in a single cup! Additionally, this leafy green has many other vitamins and minerals that help optimize magnesium absorption.
  • Pumpkin seeds contain a whopping 184mg of magnesium in just ¼ cup!
  • Avocados contain 58mg of magnesium in a single fruit, plus more potassium than bananas!
  • Cultured yogurt contains 30mg of magnesium per cup and is a superb source of protein. Omega-­3 fatty acids, vitamins, minerals and probiotics, which are all also found in yogurt, make this one nutrient-rich, gut-­healthy snack.
Why do you advise against a vegan diet?
Actually, a vegan diet can be wonderfully healthy. However, vegans just need to be sure they have good sources of vitamins D and B12, as well as minerals like zinc, copper and magnesium, and DHA, an omega 3 available as a supplement derived from marine algae, a vegetarian source. Generally a vegan approach tends to be lower in fat, so added olive oil and coconut oil will help bring this dietary choice into balance.