Magnesium is needed for more than 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, and bones strong. (AM J Clin Nutr 1987; 45:1305).
Green vegetables provide magnesium because the chlorophyll molecule contains magnesium. Nuts, seeds, and some whole grains are also good sources of magnesium. The magnesium content of refined foods is usually low.
Evidence suggests that magnesium may play an important role in regulating blood pressure. The DASH study suggested that high blood pressure could be significantly lowered by a diet high in magnesium, potassium, and calcium, and low in sodium and fat (Ann Epidemiol 1995; 5:108). Magnesium deficiency can cause metabolic changes that may contribute to heart attacks, strokes, and abnormal heart rhythms (Cell Mol Biol Res 1995; 41:347).
Treatment with diuretics (water pills) and some antibiotics, poorly controlled diabetes and chronic vomiting and diarrhea may result in magnesium depletion. Signs of magnesium deficiency can include confusion, disorientation, loss of appetite, depression, muscle contractions and cramps, tingling, numbness, abnormal heart rhythms, coronary spasm, and seizures. Very high does of magnesium supplements can promote adverse effects, such as, diarrhea. Magnesium toxicity is associated with kidney failure.