Magnesium can be found everywhere. It is among the most abundant minerals on earth. Also magnesium is among the 5 most abundant minerals in our body, and half of it can be found in our bones. But even though it is present everywhere, somehow a large number of people have magnesium deficiency without being aware we lack accurate tests to discover whether we need magnesium.
However, some symptoms may show you that your body lacks magnesium.
Why Do We Need Magnesium
More than 300 reactions in the body need the appropriate quantity of magnesium. High magnesium content can be found in the soft tissue of the heart and brain, two essential systems that need this mineral in order to function efficiently. Magnesium regulates the temperature of the body and eliminates toxins. The number of health benefits of magnesium is very long, so we will give you only the most important ones:
• Blood pressure regulation
• Alleviating osteoporosis
• Heart disease prevention
• Treatment of diabetes
• Alleviating anxiety and depression
• Treating sleep disorders
• Bone strengthening
• Protein production
• Aiding weight loss
• Promoting healthy circulation
• Treatment of asthma
• Stroke prevention
Magnesium, Calcium and Vitamin D
We all know how important is calcium for stronger bones and immune system but if we don’t consume the right amount of magnesium, calcium can even be harmful. After the body uses the benefits of calcium, magnesium is here to eliminate the cells. If we don’t consume enough magnesium, calcium may act as a toxin, instead of being absorbed in our bones in a healthy way .
Just like calcium is dependent on magnesium, magnesium is dependent on vitamin D for an appropriate absorption. Magnesium will not be well absorbed well if your organism lacks vitamin D. It is really important to find an ideal balance in order to get the most out of them.
How to Recognize that you have Magnesium Deficiency
It’s not very difficult to discover whether you lack magnesium since the majority of people in the world belong in this category. It was assessed that 68 to 80% of US citizens are not receiving the appropriate amount of magnesium in their body. The magnesium test inspects the magnesium level in the blood. But, a large amount of magnesium can be found in the bones as well as in the cells and just a small amount of magnesium is present in our blood. Therefore, we do not have a very accurate test to discover whether we need magnesium, but many symptoms may indicate that you need more of it.
Some of the indicators are a lack of energy and focus during the day. You may easily become tired and have difficulty concentrating. People with magnesium deficiency are likely to be irritable as well ass experience increased levels of anxiety and stress. These are the most common symptoms of magnesium deficiency:
• Sensitivity to noise
• Sleep disorders
• Frequent headaches
• Digestive issues
• Temperature swings
• Tightness of the muscles
Also, there are even more serious symptoms. You may also experience decreased appetite or sickness. If you don’t resolve the symptoms, they can transform into abnormal heart rate, drastic mood swings and seizures.
Why do we Magnesium Deficiency
• Industrial farming destroys the soil of nutrients. Instead of fertilizing with rich compost, commercial agriculture treats the lands with synthetic fertilizers. This causes magnesium depletion from the topsoil, which reduces its dietary qualities.
• Processed and refined foods don’t have the same vitamin, mineral as well as fiber content as much as natural produce.
• The facilities for purification of water increased the efforts to eliminate contaminants including pesticide residues, nitrates and lead from the drinking water. Sadly, these modern methods for purification of water destroy the beneficial minerals like magnesium and calcium. Many people worsen the issue by adding a home filter that further eliminate the minerals from the water.
What Diseases are Caused by Magnesium Deficiency
Because magnesium is so important for the processes in our body, its deficiency can cause various health problems. If we don’t consume the needed amount of magnesium we put ourselves at risk for very serious health problems.
Because of the manner it interacts with calcium, magnesium deficiency can result in osteoporosis and bone fragility. Magnesium also prevents heart attacks as well as other heart diseases. It was discovered that people who died from sudden heart attacks usually had magnesium deficiency.
Magnesium deficiency can cause kidney stones. Magnesium helps dissolve the calcium in the urine very quickly. So lack of magnesium can boost the formation of kidney stones. Other diseases that may be a result of magnesium deficiency are high blood pressure, PMS, insomnia, cancer and menstrual cramps.
How to consume the right amount of magnesium
The first thing you need to do to have balanced levels of magnesium is discovering the root of your problem. For the majority of people magnesium deficiency is caused by strict diets. The agricultural advancements depleted the crops from magnesium and destroyed great sources of this minerals. Water was once an excellent source of magnesium however, the added fluoride makes the job of breaking down the minerals a lot harder.
Some everyday habits also cause magnesium deficiency. Caffeine consumption (particularly with a lot of sugar), as well as consumption of processed foods and alcohol can decrease the level of magnesium. Contraception pills and some diuretics also reduce the level of magnesium. Talk to you doctor before taking any type of medication or if you are worried about the magnesium levels in your body.
What to Do
The sources for magnesium are nuts and vegetables. Also, many whole grains and fruits can offer a magnesium boost. If you want to increase magnesium intake, consider some of these products:
• Leafy greens (like kale and spinach)
• Pumpkin and sunflower seeds
• Beans and lentils
• Brown Rice
• Dark Chocolate Powder or Bar
Unfortunately, since farm land is depleted of magnesium we can’t rely only on our diet for an appropriate intake of magnesium. Always try to consume non-processed and organic food. If you don’t really like vegetables, find a juice that will fit your taste.
Many people also use supplements. You can find Magnesium supplements in liquid form, powder, tablets and capsules.
Due to the potential for side effects, you should take dietary supplements only after consulting with your health care provider.
And since vitamin D has an important role in magnesium absorption, you can also take daily multivitamin. Foods rich in vitamin D include tuna, fish oil, mushrooms, milk, cheese and egg yolk.