Magnesium

The mineral magnesium is required for virtually every biochemical process in the body including metabolism and the synthesis of both nucleic acids and proteins and deficiencies are fairly common. Many symptoms can signal deficiency, including a poor circulation, palpitations, muscles spasms and cramps, nervousness and anxiety among others. Stress can deplete magnesium levels as can a high consumption of tea and coffee. Magnesium deficiency is common among those who exercise too hard.

What's good about magnesium:
repairs and maintains body cells
necessary for hormonal activity of the body
required for most body processes including energy production
balances and controls potassium, calcium and sodium
helps to bind calcium to tooth enamel
antidiabetic
required for contraction and relaxation of muscles including the heart
required for transmission of nerve impulses
required for growth and repair
necessary for bone development

Good sources:
Brown rice, soybeans, black eyed peas, nuts, brewer's yeast, wholegrains, bitter chocolate, legumes.
NB: Magnesium supplements can be toxic to people with renal problems or atrioventricular blocks. Otherwise magnesium should be very safe. Very rarely symptoms of excess can occur including flushing, of the skin, low blood pressure, thirst and shallow breathing. The contraceptive pill, chronic diarhea, IBS, high consumption of tea and coffee and use of laxatives will also compromise magnesium levels. Stress both emotional and physical can deplete magnesium levels and requirements will increase in stressful periods of life.

Essential Fatty Acids

Omega-3