Magnesium – Are You Getting Enough?

This important mineral is necessary for normal, healthy body functioning. Magnesium is naturally occurring in ground water (e.g., well water); however, in the 21st century, we tend to use reverse osmosis, and drink triple-filtered as well as distilled water for many reasons. If your filtration system removes magnesium, don’t worry, since there is a wide variety of foods that also supply magnesium. For example, dark chocolate, avocado and Brazil nuts are a few delicious examples of good sources of magnesium.

So, if you drink water that is treated in a way that filters out magnesium, you might consider increasing your intake of foods that provide it, but do discuss this with your doctor first. While most Americans are not thought to suffer from actual magnesium deficiency, there are indeed symptoms (such as muscle cramps for no apparent reason) that might indicate your body isn’t getting quite the right amount for you.

Remember that minerals need to be balanced through diet and proper nutrition, so that the major organs and organ systems can benefit. Check with your doctor about the right ratio (and type) of calcium and magnesium for your body, particularly if considering supplementation, so that your bones remain strong, muscles remain relaxed, and your digestive system maintains efficient function. In addition, you might also think about working particular foods into your diet to reduce inflammation in your gut so that all important nutrients can be absorbed once they reach the intestines. Here again, check with your doctor about the right foods for you.

Across the board, we do know that foods known to inflame the lining of the gut and interfere with absorption of nutrients are: sugar, flour, high fructose corn syrup, and anything artificial, processed, and/or modified. Populate your gut microbiome with the right balance of probiotics (check with your health provider for specific strains), feed them the appropriate pre-biotics, and stick with organic produce and humanely raised beef, pork and foul. Here’s to your best health and balance.

Dr. Nancy Iankowitz is a board-certified family nurse practitioner and Director of Holistic and Integrative Healing LLC. She is also host of “Marcy’s World,” which streams live on the Marcy’s World Facebook page. Email your questions to: For more information, call (917) 716-6802, or visit online.