Magnesium is an essential nutrient and is required for maintenance of some of the most basic functions of life. Our heart, brain and kidneys are dependent upon it. Lack of magnesium is associated with diseases affecting these organs including heart disease, hardening of the arteries, high blood pressure, kidney stones, depression and Parkinson's Disease.

Magnesium is an integral component of every cell in the body. A greater number of diseases have been associated with magnesium deficiency than with the deficiency of any other mineral.

A few of magnesium's many functions are:

Drugs such as cortisone, aspirin, antibiotics, diuretics and cardiac drugs may deplete tissue levels of magnesium. Additionally, coffee and alcohol deplete body tissues of magnesium.

Magnesium is just as critical for healthy bones as calcium. Because magnesium is a large atom, it may be easier to absorb from food than from supplements. Good food sources are figs, lemons, grapefruit and other citrus fruits, apples, leafy greens, whole grains, dairy food, nuts, legumes, hot spices and cocoa.

Alcohol causes you to lose large amounts of magnesium. People who have a strong craving for chocolate may be magnesium deficient, since cocoa is one of the richest sources of magnesium. For obvious reasons, you will want to eat more fruits, vegetables and legumes (rather than more chocolate) to add magnesium to your diet.

Severe deficiencies of magnesium are rare but marginal deficiencies occur due to malnutrition, often from: following a strict weight loss diet or a diet very low in whole, fresh foods; absorption problems; heavy exercise; pregnancy and some diseases. Athletes may have higher requirements for magnesium than those who are more sedentary. Low levels of magnesium may decrease energy efficiency.

If you have a high score a good multivitamin/mineral supplement would be a good idea for a couple of months. Eating and extra snack of a few raw almonds or brazil nuts during the day will help, as will eating foods spiced with cumin, cayenne and basil. Cut back on alcohol, caffeine, refined sugar, white flour and white rice. They cause you to lose magnesium. Separate magnesium supplements should not be taken (without a doctor's recommendation) by people with certain heart or kidney problems.