C. Norman Shealy, M.D., Ph.D.
I have written about magnesium deficiency for 20 years. Eighty percent of Americans are deficient! The ONLY simple accurate test is intracellular!
Every known disease is associated with magnesium deficiency, from irregular heartbeat, auricular fibrillation, immune problems, allergies, cancer, diabetes, osteoporosis, etc, etc.
WHY deficient? Low in soil. Cattle farmers know they must supplement with magnesium or the cattle die of grass staggers. Vegetable farmers do not supplement soil!
All stress also depletes you!
Oral supplements. Very difficult to absorb. Only nutrient I know that is not absorbed until distal colon. Most magnesium salts are laxatives. If not in the intestines a minimum of 12 hours, no absorption. Absorption is hampered by fat and perhaps calcium, since calcium is preferentially absorbed. Under best of circumstances, takes 6 to 12 months. Best oral is magnesium taurate.
Best source and absorption: Magnesium Lotion. Takes 4 to 6 weeks to restore intracellular levels AND raises DHEA, which does not happen with oral magnesium.
I strongly prefer the lotion, but those who do not like it may prefer Magnesium Lotion Spray.
Average Daily Need of Magnesium
Adults & from age 14 on—- 300 to 400 mg
Food sources, under best of circumstances:
- Low fat yogurt , 4 oz.—113 mg
- Artichokes, 4 oz.—84 mg
- Raw spinach, one cup—24 mg!
- Orange juice, 8 oz.—24 mg
- Cooked spinach, 4 oz.—90 mg
- Sweet potatoes, 4 oz. cooked—127 mg
- Tomato paste, 4 oz.—131 mg
- Banana, medium—118 mg
- Broccoli, 4 oz.—92 mg
- Most nuts, 2 oz.—56 mg
- Beans, 4 oz. cooked—80 to 95 mg
- Halibut, 3 oz.—85 mg
- Beef, 4 oz.—42 mg