Magnesium: It Does a Body Good. Just Don't Supplement With It. 
from GreenMedInfo


Unfortunately, only about 20% of Americans get the recommended daily magnesium intake of 420 mg for men or 320 mg for women.  And a deficiency can be debilitating.

[Yes, we know that magnesium is important for us.  We've heard I don't know how many times how integral magnesium is in bodily functions affecting (why is the number 300 always used) 300 "known biochemical reactions" (without naming one).  Notice how green leafy vegetables tend to appear in lists for almost every mineral and vitamin known to man.  As a general rule, I would consume vegetables as a regular food.  Doesn't mean that you have to become a vegan or a vegetarian; it just means that by incorporating green vegetables that you're getting adequate levels of Vitamin C and B and the mineral magnesium as a good background activity to maintain your immune system.  So that if and when you do get a cold or a fever that it consists of fewer days, it's less intense with a speedier recovery period so that it doesn't waylay you and keep you from a productive day or weeks.  What you should know is that supplementation with magnesium is not the best.  Go with foods that are high in magnesium.]

Magnesium participates in over 300 known biochemical reactions in your body.  Recent research from the human genome project reveals that 3,751 human proteins have binding sites for magnesium. 

Magnesium supports harmonious flow within various body systems.  Without it things get stuck.  This can show up as constipation and other digestive problems, irregularities in menstrual flow and reproductive health, muscle spasms, nocturnal leg cramps, and migraine headaches.

The health benefits of magnesium are far greater than previously imagined.  This one essential mineral keeps your heart rhythm steady...promotes normal blood pressure...helps maintain normal muscle and nerve function...supports a healthy immune system...regulates blood sugar...and keeps your memory strong. 

It's not difficult to boost magnesium levels with whole foods.  One of the richest sources of magnesium is high quality chocolate. Dark chocolate has a whopping 176 mg of magnesium in a 3.5 ounce bar.  In fact, if you crave chocolate your body may be telling you it's low in magnesium. 

Other high magnesium foods include:

• Dried seaweeds
• Dark leafy greens (especially spinach and Swiss chard)
• Broccoli
• Beans
• Whole grains (especially brown rice and quinoa)
• Almonds, cashews, and filberts
• Sesame seeds
• Lentils
• Avocados
• Spirulina and chlorella

Visit GreenMedInfo's page on magnesium documenting well over 100 health benefits of magnesium

What you should know about magnesium is that it works in combination with calcium.  Either one alone does next to nothing; this is another argument for eating real food.  Eat vegetables and you'll get a combination of the minerals and vitamins you need.  Also, if you've got liver damage, which many people do as a result of dental metals, absorbing magnesium can be a problem.  See this wonderful chart connected to bruxism from Healthwyze:

Vitamin B-5	This vitamin is found naturally in fish, chicken, and eggs. It is often sold in supplement form by its chemical name, pantothenic acid.
Magnesium and Calcium	Magnesium and calcium always work together, and are nearly useless alone. In many cases, a magnesium deficiency is the root cause of bruxism. Magnesium is found in green, leafy vegetables, and nuts (especially cashews and walnuts). For certain individuals who do not eat enough vegetables, our Green Drink may be enough to solve the problem if drank regularly. Vitamin D is also necessary for proper absorption of magnesium and calcium, and it may be obtained by both sunlight exposure and by eating fish. Some individuals will not be able to get enough vitamin D due to liver impairment, which is usually a result of pharmaceuticals or heavy metal toxicity.
Potassium	High levels of potassium can be found in bananas, tomatoes, potato skins, oranges or orange juice. It is in green leafy vegetables to a lesser degree.
Vitamin C	This exists in almost all fruits, and it is in the highest amounts in citrus fruits.