Shout it from the mountaintops! The vast majority of Americans are not getting enough magnesium. In fact, I see at least one person with signs of obvious magnesium deficiency almost every day.

Studies have shown that 78 percent of Americans are not getting the Recommended Daily Allowance. As a result, a host of conditions and diseases associated with magnesium deficiency are on the rise, including hypertension, diabetes and migraines, just to name a few. 

Magnesium is well studied and has well defined roles for at least three common medical conditions. For instance, magnesium is a natural calcium channel blocker, and as such plays an important role in keeping blood vessels relaxed, thereby reducing peripheral vascular resistance and blood pressure. In addition, magnesium stabilizes the heartbeat. Magnesium also affects circulating levels of norepinephrine and the synthesis of serotonin and nitric oxide, all chemicals that are known to play a role in heart disease.

Magnesium deficiencies have recently been linked to an increased risk of developing Type 2 diabetes. Magnesium improves insulin receptors activity and can help prevent insulin resistance, the condition that precedes and contributes to both diabetes and hypertension.

Magnesium also plays a role in fibromyalgia. Because it helps cellular energy production and relaxes muscles, magnesium — magnesium malate in particular — has a tremendous benefit for fibromyalgia patients.

Studies have also shown magnesium can help ease migraine headache pain (probably by relaxing head and neck muscles.)  From clinical experience, I find magnesium to be invaluable for constipation. With magnesium deficits, intestinal tract muscles can’t relax enough to move stool out of the body, so it is retained too long in the GI tract. Water from the stool reabsorbs and the stool becomes very hard.  Magnesium deficiencies are probably also playing a role in Alzheimer’s disease and Parkinson’s disease.

How do you know if you have a magnesium deficiency? Blood tests are available, but symptoms alone will often tell the story. The warning signs of deficiency include muscle tension, leg cramps or restlessness, constipation, rapid heartbeat or arrhythmias, menstrual cramps or irritability.

Magnesium is easily obtained in the diet. Nuts, seeds and beans are all good sources. And magnesium supplements can help make up deficits and prevent the terrible consequences of inadequate magnesium intake.  Magnesium taurate, malate and glycinate are the best forms. Make sure you are getting in at least 500 mg per day.

[Ed. Note: Jim LaValle is an educator, clinician and industry consultant in the field of integrative healthcare. He is a licensed pharmacist, board certified clinical nutritionist and doctor of naturopathic medicine with more than 20 years clinical practice experience in the field of natural therapeutics and functional medicine. Named one of the "50 Most Influential Druggists" by American Druggist for his work in natural medicine, LaValle has authored 13 books, including his latest, Cracking the Metabolic Code. For more information, click here.]