Magnesium is a mineral that it is extremely important for all organs in our body, especially the heart, muscles, and kidneys. If you have an unexplained fatigue or weakness, eye twitches, abnormal heart rhythms of muscle spasm, there are great chances that you are deficient in magnesium. Only 1% of magnesium in our body is distributed in the blood.
Most magnesium is stored in the organs and bones, where it is used for different biological functions. You may even be deficient and not know it!
It is estimated that 80% of Americans are not getting enough magnesium. According to a study, 25% of US adults are getting the recommended daily amount of 310-320mg for women and 400-420 for men.
Magnesium Deficiency May Trigger 22 Medical Conditions
It is believed that magnesium is an essential mineral only for the heart and bones However, according to researchers, there are 3,751 magnesium-binding sites on human proteins, showing that perhaps people have underestimated its role in human health and disease.
Magnesium is found in more than 300 enzymes in the body. It is included in the body’s detoxification processes. It helps to prevent damage from heavy metals, environmental chemicals, and other toxins.
Moreover, magnesium is important for:
- Creating energy in your body by activating adenosine triphosphate (ATP)
- Activating muscles and nerves
- Acting as a precursor for neurotransmitters like serotonin
- Serving as a building block for RNA and DNA synthesis
- Helping digest proteins, carbohydrates, and fats
It is scientifically proven that magnesium deficiency triggers or causes different health issues, including:
- Anxiety and panic attacks
- Blood clots
- Bowel diseases
- Heart disease
- Kidney disease
- Liver disease
- Musculoskeletalv conditions (fibromyalgia, cramps, chronic back pain, etc.)
- Nerve problems
- Obstetrics and gynecology (PMS, infertility, and preeclampsia)
- Raynaud’s syndrome
- Tooth decay
In most cases, the early signs of magnesium deficiency include headache, fatigue, weakness, nausea, and loss of appetite. A severe magnesium deficiency can cause serious symptoms, including numbness and tingling, muscle contractions and cramps, seizures, personality changes, coronary spasm, and abnormal heart rhythms.
Even though most people do not relate magnesium with the prevention of chronic diseases, the truth is that this mineral plays an important role. According to various studies, magnesium can maintain the proper function of your metabolism, especially in terms of insulin sensitivity, glucose regulation and protection from type 2 diabetes.The Role of Magnesium in Diabetes, Cancer, and More
The regular intake of magnesium can reduce the risk of impaired glucose and insulin metabolism. Moreover, it can slow the progression from pre-diabetes to diabetes in middle-aged Americans. It has been shown that this mineral is related to higher bone mineral density in both men and women. According to a study, there is an association between a lower risk of hip fractures and magnesium in drinking water.
Magnesium can reduce your risk of cancer. To be more specific, the regular intake of dietary magnesium is related to a lower risk of colorectal tumors.
It is believed that for every 100-mg increase in magnesium intake, the risk of colorectal tumor is reduced by 13%, while the risk of colorectal cancer is reduced by 12%. The anti-cancer properties of magnesium are due to its ability to reduce insulin resistance, which may have a positive effect on the development of tumors.
Surprising Factors That Influence Your Magnesium Levels
Seaweed and green leafy vegetables like spinach and Swiss chard are a great sources of magnesium. This mineral can be also found in beans, nuts, and seeds, like pumpkin, sesame seeds, and sunflower. Avocados are also known for its high content of magnesium.
Today, most foods are deficient in magnesium and other minerals. So, eating only magnesium-rich foods is not enough to get your magnesium. Herbicides, like glyphosate can act as chelators, and can block the uptake and utilization of minerals. Consequently, it is very difficult to find magnesium-rich foods. In the meantime, some foods can have an influence of the absorption of magnesium. The excessive consumption of alcohol impacts the absorption of vitamin D, which plays an important role in the absorption of magnesium. The excessive consumption of sugar causes your body to excrete magnesium through your kidneys, which results in a net loss.
These factors are related to lower magnesium levels:
- Excessive intake of soda or caffeine
- Older age (older adults are more likely to be deficient in magnesium because absorption decreases with age. Moreover, they are more likely to take medications that can interfere with absorption)
- Certain medications, including diuretics, certain antibiotics (such as gentamicin and tobramycin), corticosteroids (prednisone or Deltasone), antacids, and insulin
- An unhealthy digestive system, which impairs the ability of your body to absorb magnesium (Crohn’s disease, leaky gut, etc.)
Calcium, Vitamin K2, and Vitamin D Must Be Balanced with Magnesium
You may think that taking supplements can prevent magnesium deficiency, but the truth is that it is not simple as that. When taking magnesium, you need to take calcium, vitamin D3 and vitamin K2 as well. These all work together. Excessive amounts of calcium without taking magnesium can cause a heart attack and sudden death. It has been shown that the ratio of calcium to magnesium in our diet should be 1-to01. However, most Americans have a higher ratio in their diet, 3.5-1.
If you intake too much calcium and not enough magnesium, your muscles will experience muscle spasm, and this may have a negative effect on your heart.
Also, it is very important not to forget about vitamin K2 and vitamin D. These four nutrients support each other and work together. Lack of balance between these nutrients is the main reason why calcium supplements have become related to increased risk of heart attacks and stroke. Because of this, some people experience vitamin D toxicity.
Tips for Increasing Your Magnesium Levels
Juicing your greens is a great way to increase your magnesium. It is recommended to drink one pint to one quart of fresh green vegetable juice a day. You can also use supplements, but keep in mind that there are various supplements on the market, and magnesium can be bound to another substance.
Taking Epsom salt baths or foot baths can also improve your magnesium status. Epsom salt is a magnesium sulfate that absorbs into your body through your skin. You can also use magnesium oil for topical application and absorption. However, make sure not to use supplements that contain magnesium stearate, a potentially harmful additive.
- Magnesium glycinateis a chelated form of magnesium that provides the highest levels of absorption and bioavailability. It is recommended for people who are trying to correct a deficiency.
- Magnesium chloride/Magnesium lactatehas 12% magnesium. It has better absorption even than magnesium oxide, known to contain 5 times more magnesium.
- Magnesium carbonate has antacid properties and contains 45% magnesium.
- Magnesium citrate is magnesium with citric acid. It has laxative properties but it is well absorbed.
- Magnesium tauratecontains magnesium and an amino acid known as taurine. Combined together, they provide a calming effect not only on your body but on your mind as well.
- Magnesium threonateis a new type of magnesium supplement that has the ability to penetrate the mitochondrial It is considered as the best magnesium supplement.
- Magnesium sulfate/Magnesium hydroxideare used as laxatives. Make sure to consult to your doctor about the dose, because it is very easy to overdose on these!
- Magnesium oxideis a non- chelated type of magnesium, bound to a fatty acid or an organic acid. It contains 60% magnesium, and offers stool softening properties.
Source: Healthy Holistiv Living