• Activates many enzymes
• Muscle relaxation
• Protein synthesis
• Energy production reactions
  • Plays role in enzyme ATPase which activates cellular energy metabolism, transport across membranes and vascular tone
  • Metabolism (saturation) and synthesis of fat acids
• Helps control sodium potassium pump in cells, thus preventing high blood pressure
• Cardio-protective – blocks entry of calcium into cells of heart muscle and blood vessels, thus promoting efficient heart function, reducing vascular resistance and lowering blood pressure

• Best sources whole grains, nuts and green vegetables: magnesium is an important component of chlorophyll
• Kidney’s regulate magnesium level (renal disease/disorder thus causing imbalance)

Amaranth Seeds, Chia Seeds, Hemp Seeds, Quinoa Seed, Pumpkin and squash seeds, Sesame seeds, Sunflower seeds

• Lactose and carbohydrate may increase absorption
• Excess alcohol and caffeine increase urinary excretion
• Supplementation – small amounts throughout day is best for absorption
  • Citrate and Glycinate most absorbable forms

• Weakness; muscle cramps or twitches; heart disturbances
• Irritability, stress and mental confusion
• Deficiency often secondary to factors that that reduce absorption or increase secretion e.g. high calcium intake, alcohol consumption, surgery, diuretic use, liver or kidney disease, oral contraceptive