Magnesium is actually the 2nd most abundant positive-charged-ion in the cellular fluid, next to potassium. It is an essential mineral in many functions in your body and a key cofactor in about 300 enzyme-driven biochemical reactions.
The Function of This Mineral in Your Body Is Complex as Well as Sophisticated:
Here are some of the main functions of this mineral:
– It enables many biochemical processes, such as:
• Stimulates the production of cholesterol, antioxidants, and proteins
• Helps break down fat and glucose
• Induces the formation of RNA and DNA
• Helps regulate temperature
– This mineral helps keep an optimal balance of your body’s electrolytes (potassium, sodium, and calcium), which affects your heart rhythms, nerve impulses, and muscle contractions.
– It plays an important role in the electrical transmission of your thoughts to your nervous system and to many other parts of your body.
– It helps produce energy inside mitochondria, which metabolizes them into usable energy and stores them.
– Calcium leads to muscle contraction, whereas magnesium contributes to muscle relaxation. If you have lack of magnesium and excess calcium in your body, you can experience cramps in your muscles, legs, uterus, blood vessels, lungs, etc.
– Sufficient magnesium plays a vital role in keeping the optimal balance necessary to maintain the smooth-running of these body’s functions. This means that if you suffer from magnesium deficiency, you can experience various health problems.
The Main Causes of This Mineral Deficiency Include:
Even though magnesium is the 4th most abundant mineral in your body, your body cannot produce it, which means it has to be obtained from supplements and foods.
In fact, a number of health issues can occur because of not consuming foods high in magnesium to replenish usage in your body.
Many other factors can lead to magnesium deficiency, such as:
– Soil deficient in minerals produces foods, which have low levels of magnesium.
– Consuming too much sugar, soda, salt, high-fat foods (wrong types of fats), and processed foods can cause magnesium deficiency. Specifically, these foods do not contain magnesium. Also, in order to digest them, these foods further deplete your body of this mineral.
– Improper intestinal absorption interferes with magnesium absorption, even when you eat magnesium-rich foods.
– The regular consumption of calcium-rich foods could cause magnesium deficiency. Namely, calcium needs magnesium at the ratio of 1:1 to be absorbed properly.
– Consuming water that possesses fluoride can deplete your body of this mineral.
– The long-term use of medication and chronic stress can result in low levels of this mineral in your body.
Here Are the Early, Warning Signs of Lack of Magnesium:
Early, warning signs of this mineral deficiency include weakness, fatigue, nausea, headache, loss of appetite, muscle twitching (particularly on your eyelid). Other more serious symptoms include:
- Coronary spasms
- Abnormal heart beat rate
- Muscle cramps and contractions
- Tingling and numbness
Since magnesium plays a key role in a number of bodily processes and functions, magnesium deficiency can spiral things out of control.
Here are some of the health issues connected to lack of magnesium:
- Arteriosclerosis and atherosclerosis
- Anger, confusion, anxiety, and depression
- Sleep disorders, like insomnia
- Cholesterol oxidation
- Chronic fatigue syndrome
- Headaches and migraines
- Cardiac arrhythmias
- Inflammatory diseases
- Muscle cramps and pain
- Coronary heart disease
- Diabetes type-2
- PCOS, PMS
- Kidney stones
- Hypertension infertility
How to Optimize Your Magnesium Levels and Reverse Magnesium Deficiency:
Juicing your greens is an incredible way to elevate your magnesium levels. Simply consume 1 pint-1 quart of fresh green veggie juice each day in order to optimize your magnesium levels.
Organic foods grown in nutrient-rich soils are high in magnesium.
– Foods High in Magnesium
In case you think you are deficient in this mineral, try to decrease the factors in your diet or lifestyle that lead to the deficiency. You can optimize your magnesium levels by eating magnesium-rich foods or taking a high-quality magnesium supplement.
Foods high in this mineral include:
- Green vegetables
- Boiled spinach
- Cashew nuts and almonds
- Pumpkin seeds
- Bran cereal
- Dark chocolate
- Swiss chard
- Brown rice
- Dried fruits
- Lima beans
– Magnesium Supplements
In case want to take a supplement, it is important to know that there are various magnesium supplements on the market, as magnesium should be bound to another substance.
Magnesium citrate and magnesium threonate are some of the most effective magnesium supplements because they can enter your cell membranes and blood-brain barrier.
– Magnesium threonate is a new form of magnesium supplement, which seems promising, because of its ability to enter the mitochondrial membrane. This form of supplement is considered to be the most potent magnesium supplement on the market.
– Magnesium citrate is a combination of citric acid and magnesium that has laxative properties. However, it is cost effective and well absorbed.
– Magnesium carbonate has 45% of magnesium and has antacid properties.
– Magnesium lactate/Magnesium chloride possesses only 12% of magnesium, but it is well absorbed.
– Magnesium glycinate is a chelated type of magnesium, which can provide the highest levels of bioavailability and absorption.
– Magnesium taurate is a combination of taurine and magnesium, which provides a calming effect on the mind and body.
– Magnesium hydroxide/Magnesium sulfate has laxative properties. It is very easy to overdose on this type of magnesium supplement. Therefore, only take it as directed.
– Magnesium oxide is a non-chelated magnesium form, which is bound to a fatty acid or organic acid. It possesses about 60% of magnesium and has laxative properties.
Caution: Whatever supplement you opt for, make sure to avoid any supplement that contains magnesium stearate, which is a potentially harmful additive.
– Epsom Salt Baths
You can also take regular Epsom salt baths and foot baths in order to optimize your magnesium levels. Epsom salt contains magnesium sulfate, which can be absorbed into your body via your skin.
What’s more, you can also apply magnesium oil to your skin to increase your magnesium levels.
- Goodman, Dennis. ”Magnificent Magnesium: Your Essential Key to a Healthy Heart & More”;
- Seelig, Mildred. ”The Magnesium Factor: How One Simple Nutrient Can Prevent, Treat, and Reverse High Blood Pressure, Heart Disease, Diabetes, and Other Chronic Conditions”;
- Dean, Carolyn. ˮThe Magnesium Miracleˮ;