Magnesium is a crucial mineral for optimal health. It is actually a key cofactor in over 300 biochemical reactions, as well as a vital mineral in various functions in the human body.
Here Are Some Most Important Functions of This Mineral in the Body:
– Magnesium is a cofactor, which regulates many biochemical processes, such as:
- Temperature regulation
- Fat and glucose breakdown
- Antioxidant, protein and cholesterol production
- RNA and DNA creation
– It is also a cofactor for many other nutrients to be utilized as building blocks to create the body structure.
– The mineral creates energy inside mitochondria. So, in case you are magnesium deficient, you may feel lethargic.
– It plays an important role in electrical transmission of your thoughts to the nervous system and to any other body parts.
– Magnesium leads to muscle relaxation, whereas calcium contributes to muscle contraction. If there are excess amount of calcium and insufficient amount of magnesium in your body, you can experience muscle, leg, blood vessel, uterus, or lung cramping.
– The mineral is responsible for keeping a proper balance of the body’s electrolytes like potassium, sodium, and calcium. This balance has an impact on your heart rhythms, muscle contractions, and nerve impulses.
As you can see, magnesium is a vital mineral for maintaining the balance necessary to keep the operation of these body’s functions. However, if you suffer from deficiency in the mineral, then you may experience various symptoms.
The Main Causes of Magnesium Deficiency:
You can get magnesium from your diet and supplements.
In fact, a great number of diseases may occur if you do not consume magnesium-rich foods.
But, many other factors can contribute to this mineral deficiency, including:
- Soil depletion actually reduced the amount of magnesium present in the food.
- Excessive intake of processed foods, high-fat foods, sugar, salt, and sodas can lead to magnesium deficiency.
- The regular consumption of calcium-rich foods may also lead to magnesium deficiency. You should consume magnesium- and calcium-rich foods at the ratio of 1:1 to increase your body’s ability to absorb the minerals.
- Chronic stress and long-term use of medication can dramatically reduce the amount of magnesium in your body. Poor intestinal absorption can inhibit magnesium absorption, even if you eat magnesium-rich foods.
- Consuming water loaded with fluoride can also deplete your body of this mineral.
In Case of Magnesium Deficiency, You Will Experience the Following Symptoms:
Early warning signs of deficiency in magnesium include fatigue, headache, muscle twitching, weakness, nausea, and loss of appetite. But, you can also experience the following symptoms:
- Abnormal heart beat rate
- Coronary spasms
- Muscle cramps and contractions
- Tingling and numbness
Since magnesium is responsible for so many bodily processes and functions, the low levels of the mineral can also lead to various health issues.
Specifically, these health problems have been associated with magnesium deficiency:
- Muscle cramps and pain
- Anger, confusion, anxiety, and depression
- Chronic fatigue syndrome
- Insomnia and other sleep problems
- Headaches and migraines
- High blood pressure
- Coronary heart disease
- Cardiac arrhythmias
- Arteriosclerosis and atherosclerosis
- Cholesterol oxidation
- Type-2 diabetes
- Inflammatory conditions
- PCOS, PMS
- Kidney stones
How to Elevate the Amount of This Mineral in Your Body:
It is always a good idea to purchase organic veggies and fruits as they are abundant in minerals, vitamins, and nutrients. You can elevate your magnesium by juicing green vegetables. It is recommended to consume 1 pint-1 quart of fresh green veggie juice on a daily basis to increase the magnesium levels in your body.
In case you decide to take magnesium supplements, keep in mind that there are many different types of magnesium supplements on the market, so make sure you take the best type.
In case you think that you are deficient in magnesium, start by lowering the factors in your diet or lifestyle that result in the deficiency.
These foods are the richest source of magnesium:
- Green veggies
- Boiled spinach
- Pumpkin seeds
- Almonds and cashew nuts
- Lima beans
- Brown rice
- Dark chocolate
- Bran cereal
- Swiss chard
- Dried fruits
Here are some forms of magnesium supplements you can use. It is good to know that magnesium citrate and threonate are some of the most powerful magnesium supplements because they can enter the cell membranes, thus leading to increased energy. That’s not all, they can also enhance memory and prevent or treat dementia.
– Magnesium Glycinate: This form of magnesium supplement actually offers the highest levels of absorption and bioavailability. Consequently, it can easily raise the magnesium levels in your body, reversing your deficiency in the mineral.
– Magnesium lactate or Magnesium chloride: It possesses only 12% magnesium. However, this kind of supplement has better absorption than others.
– Magnesium citrate: This type of magnesium supplement includes magnesium and citric acid. Plus, it is commonly taken to relieve constipation due to its laxative effects.
– Magnesium taurate: It is composed of a mix of taurine, amino acid, and magnesium. It offers a calming effect on the mind and body.
– Magnesium carbonate: It possesses 45% magnesium and has antacid effects.
– Magnesium hydroxide or Magnesium sulphate: It is usually used as a laxative.
– Magnesium oxide: This kind of supplement is a non-chelated form of magnesium, which is bound to an organic fatty acid or acid. It possesses 60% magnesium, and can soften your stool.
– Magnesium threonate: It is a newer type of magnesium supplement. Magnesium threonate is considered to be a fantastic supplement as it has an ability to enter the mitochondrial membrane.
Epsom Salt Bath
You can also increase the magnesium level in your body by taking Epsom salt baths or foot baths on a regular basis. Moreover, Epsom salt is actually a magnesium sulphate, which can be easily absorbed by your body through your skin.
Another option is to apply magnesium oil on your skin.
Note: When buying magnesium supplements, make sure you avoid supplements that possess magnesium stearate since it is a harmful additive.
- Seelig, Mildred; Rosanoff; Andrea. ”The Magnesium Factor: How One Simple Nutrient Can Prevent, Treat, and Reverse High Blood Pressure, Heart Disease, Diabetes, and Other Chronic Conditions”;
- Faelten, Sharon. ”The Complete Books of Minerals for Health”;