Magnesium is among the most important minerals in the human body for proper functions and optimal health. It is actually the 4th most abundant mineral in the human body. In fact, magnesium is essential for the proper function of 300 enzymes in the human body. This mineral has crucial importance for proper metabolic functions, biochemical processes such as:
– Creation of adenosine triphospate – ATP
– Muscle and nerve function
– Insulin sensitivity and regulation of blood sugar
– Proper formation of teeth and bones
– Relaxation of blood vessels
Serious Health Issues Can Be Caused If Lack Of Magnesium
Magnesium deficiency often causes deterioration of cellular metabolic functions, leading to many health issues such as sudden cardiac death, fibromyalgia, migraine headaches, cardiovascular diseases, depression and anxiety. This mineral is also crucial for optimization of mitochondria.
The Relation Between Mitochondrial Health And Magnesium
Mitochondria represent organelles found in our cells that produce energy for the function of the organs.
The latest studies have shown that the main cause for many health issues is mitochondrial dysfunction. This means that we must intake the nutrients that mitochondria require. However, do not forget that magnesium is crucial for mitochondrial health.
What Is The Recommended Amounts Of Magnesium?
The daily intake of magnesium before a century ago was 500 mg. Today, people intake 150 – 300 mg, but the recommended amount of magnesium for optimal health is 600-900 mg.
In fact, we should definitely take magnesium supplements if we do not intake that amount of magnesium!
Symptoms and Signs and Risk Factors of Magnesium Deficiency
Magnesium resides in chlorophyll molecule the main cause for magnesium deficiency is heavily processed foods.
We actually lose this mineral through prescription drugs (antibiotics, statins, fluoride), lack of sleep, alcohol consumption, stress etc. So it is not surprise that 50-80% of the people in America suffer from magnesium deficiency.
Fatigue, headaches, migraines, muscle spasms, loss of appetite, vomiting, nausea and headaches are the earliest symptoms of magnesium deficiency.
Abnormal heart rhythms, tingling, personality changes, coronary spasms, seizures and numbness can be caused by chronic magnesium deficiency.
You must implement leafy green veggies in your diet in order to boost your magnesium levels and keep your overall health! You can try juicing to obtain their maximum benefits!
Here Are The Richest Sources Of Magnesium:
• Romaine Lettuce
• Beet Greens
• Brussel Sprouts
• Collard Greens
• Swiss Chard
• Bok Choy
• Turnip Greens
Here Are Other Foods Rich In Magnesium
• Nuts and Seeds
• Spices and herbs (fennel, mustard seeds, parsley, cumin).
• Fatty fish
• Unsweetened cocoa powder / raw cacao nibs
Balance Your Mg with Vitamin D, K2 and Calcium when supplementing
You should understand how nutrients affect and interact each other before you start taking supplements. Do not forget to balance between calcium, vitamin D, and K2 when you intake Mg.
An imbalance can increase the risk of vitamin D toxicity, stroke and heart attack because they all work in synergy!
1:1 is the ratio between calcium and Mg. You can easily intake magnesium from the diet so your supplemental magnesium should be 2 times greater than Ca. You also need 100 micrograms of K2 for every 1,000 IU’s of Vitamin D, claims Dr.Kate Rheaume Bleue.
In order to find out your personal dosage, test your vitamin D level twice per year, when it comes to your intake of Vitamin D!