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Key Takeaways on the Benefits of Magnesium

Magnesium is one of the most undervalued essential nutrients available.

There are a number of nutrients that are essential for overall health and well-being. Magnesium, for example, is the second most prevalent electrolyte and plays an important role in many of the body's main processes.

But according to Daniella Paciera, LDN, RD, CCN, distinguished nutrition expert and product specialist at natural medicine company Prothera, it's one of the most unappreciated nutrients available. As the presenter of last week's webinar "Magnesium – An Undervalued Essential Nutrient," she discussed the key values of the element, the importance of avoiding a deficiency and what you should eat to absorb magnesium.

Key Values of the Element
How can one benefit from paying closer attention to magnesium consumption? According to Paciera, 60 percent of magnesium is found in the bones, which means the nutrient is vital for bone density. Another 25 percent is in the muscles and 15 percent is in other tissues and fluids in the body. Overall, magnesium is important for bone structure, muscle and nerve function, energy production, blood pressure and glucose levels, which means it's critical for general health and well-being.

Magnesium is essential for bone structure and strength.Magnesium is essential for bone structure and strength.

But magnesium has critical indirect effects as well. Paciera said its presence is necessary for helping other vitamins and minerals thrive in the body.

"Magnesium is interesting in that it has a lot of different roles that it plays in relationships with other nutrients," said Paciera.

It enhances calcium, aids absorption of vitamins D and B6, balances potassium and converts vitamin B1 to its active form.

"This is one of the reasons that I am an advocate of not just jumping on the bandwagon for one nutrient in particular and believing that that's going to be the be-all-end-all, but really supporting the whole body," she said. "The whole body needs more than just one nutrient. Taking one nutrient can adversely affect other nutrients."

That's why following a nutrient-rich, plant based diet is so important. With the Hallelujah Diet, you'll receive a multitude of essential vitamins and minerals that fuel a healthy body.

Symptoms of Low Magnesium
When your system doesn't reach proper magnesium levels, you may experience the following symptoms:

  • Fatigue.
  • Anxiety.
  • Irritability.
  • Insomnia.
  • Depression.
  • Poor concentration.
  • Constipation.
  • Headaches.
  • Heart palpitations.
  • Chest pain.
  • Difficulty breathing.

If you experience any of the symptoms stated above, it could be a result of a magnesium deficiency. With insufficiency, you may experience one of the following conditions:

  • Chronic stress.
  • Heart disease.
  • Chronic obstructive pulmonary disease.
  • Kidney Disease.
  • Diabetes.

To avoid symptoms and common conditions of a magnesium deficiency, we recommend following our primarily raw diet and taking a magnesium-concentrated supplement.

Excellent Food Sources
So what sources can you expect to receive the most magnesium from? According to Paciera, the best magnesium-rich foods you can eat include leafy greens, such as spinach, chard and kale, nuts and seeds, legumes, sea vegetables, broccoli, beets, bananas and some organic whole grains. 

Pumpkin seeds are an excellent source of magnesium.Pumpkin seeds are an excellent source of magnesium.

"But even if a person is ingesting organic forms of the most optimal magnesium-rich foods, we have to not just consider ingestion but also digestion utilization," Paciera said after explaining the "magnesium drain" that has lead some folks to a deficiency in the first place. Conditions like diarrhea and malabsorption can come of this. So what other options do you have? You can't be expected to live with insufficient levels of magnesium for the rest of your life.

Magnesium Complex
That's where our Magnesium Complex comes in. It's a blend of four bioavailable forms of magnesium: magnesium succinate, magnesium taurinate, magnesium malate and magnesium aspartate.The chemical combination of the amino acids increases its ability to rapidly be absorbed. This supplement supports cardiovascular and mental health, bone strength and structure, normal blood pressure and cholesterol levels and overall health and longevity.


  1. Thank you for these key takeaways on the benefits of magnesium. I had signed up for the webinar and looked forwards to attending it; however, I live/work overseas and somehow (for once) miscalculated the time, so I missed the webinar by an hour! Wish I could listen to the whole webinar, but I am thankful for these helpful key takeaways.

  2. George Knittel November 8, 2016

    I was surprised (amazed?) that Ms. Paciera did not mention two of the simplest and most important things about magnesium: (1) how we can know that our bodies have adequate magnesium supply, and (2) that muscle cramps are an early sign of magnesium deficiency and can be eliminated by taking magnesium citrate, a form of magnesium used in laxatives. I have tested magnesium citrate in increasing doses to eliminate leg cramps in bed at night and to determine the appropriate daily dose for my body.

    For more detailed information on magnesium see , by Dr. Carolyn Dean MD, ND, and her book on the magnesium miracle.

  3. I take magnesium everyday and have noticed amazing health benefits. I really notice changes if I forget to take it! Its a part of of my regular daily routine now. It helps me have a nice deep sleep too.

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