Most of us know that vitamins C and D support the immune system and calcium strengthens bones. But few of us know how important getting enough magnesium is for our health. And this means that many of us do not know important information about health.
Read on to learn why magnesium is one of the most important minerals you may not be getting enough of.
What is magnesium?
4thousand the most common mineral in the human body, Magnesium (Mg) is a nutrient that we need in relatively large amounts to stay healthy.
Unbelievable, but it is responsible for more than 300 biochemical processes that ensure the smooth operation of our cells and systems.
Several important processes require magnesium (1):
- Protein and DNA synthesis
- Regulation of blood sugar
- Maintenance of blood pressure
- Maintaining a stable heart rate
- Maintenance of muscle and nerve function
- Help in the assimilation of other minerals
- Balancing calcium, potassium and sodium levels
- Keeping bones strong
Dr. Norman Shelley, the world’s leading expert on stress and pain management, said: “Every known disease is linked to magnesium deficiency, and this is the missing cure for many diseases.”
And while a 2018 study found that nearly 50% of the US population is magnesium deficientoAccording to estimates, this number is likely closer to 80 percent (2).
So why aren’t more doctors urging us to increase our magnesium intake?
Magnesium deficiency (hypomagnesemia) is a common problem that often goes undetected in the clinical setting simply because most health care providers are not trained to recognize the many ways magnesium deficiency occurs (3).
Deficiency testing can be even more difficult. Only 1 percent of magnesium is found in the blood, while 99% is found in other tissues, including bones. Blood magnesium the level may be within the normal range even if the level in the rest of the body is low or there is a true deficiency (4).
Jury: Magnesium is a nutrient we all need more of. And you may be deficient in magnesium and not even realize it.
Here are some of the main signs and symptoms that you may need more magnesium in your diet:
1. You experience leg cramps, involuntary muscle or eye twitching
Have you ever had sudden leg cramps that won’t let go, or wondered why your eyes won’t stop twitching? It could be magnesium deficiency. Magnesium plays a big role in healthy neuromuscular signaling and muscle contraction, so when you’re deficient, these types of muscle abnormalities can occur (5).
Restless legs syndrome is another warning sign of magnesium deficiency. To overcome leg cramps, muscle pain, and restless leg syndrome, you should increase your intake of both magnesium and potassium (6).
In addition, causes pain and compression in the muscles. Taking magnesium can help relieve pain and soreness as it helps alkalize the body and maintain a healthy pH level (7).
2. You only take calcium supplements
For years we’ve been hearing “Make sure you’re getting your calcium!” But if you take calcium supplements without magnesium, you may be contributing to a magnesium deficiency.
Studies have shown that taking calcium alone can reduce the amount of magnesium you absorb (8).
In addition, the presence of magnesium is necessary for calcium to be absorbed by the bones (9). If that’s not enough, calcium intake alone has been linked to conditions like arterial calcification, otherwise known as hardening of the arteries (10).
Increasing your daily magnesium intake can actually improve how the body uses calcium and prevent cardiovascular disease.
4. You don’t sleep well or you have insomnia
You won’t get better if you don’t get 6 to 8 hours of sleep. Poor sleep quality can be a sign of magnesium deficiency and can even lead to insomnia, restlessness, hyperactivity, and restlessness.
One study found that taking magnesium before bed improved sleep quality (11).
5. Your life is busy
Life can be stressful, and there’s no getting around it. Both emotional and physical stress can cause magnesium deficiency. Even things like surgeries, chronic illnesses, medications, or traumatic life events can play a role.
During times of stress, your body will need more magnesium than usual. If you’re already depressed, stress can make the problem worse. Also, the stress hormones adrenaline and cortisol can increase when magnesium levels are low (12).
Make sure you get enough magnesium to help you stay calm and collected.
6. You suffer from anxiety or panic attacks
Panic and anxiety symptoms are the worst. And because magnesium has a calming effect on the central nervous system, low magnesium levels can cause irritability and nervousness.
As magnesium levels continue to drop, it can make you prone to high levels of anxiety, depression, and panic attacks (13). Taking magnesium has been shown to promote a sense of calm while relaxing muscles and improving mood.
7. You have high blood pressure or heart disease
Magnesium works with calcium to maintain healthy blood pressure and cardiovascular health.
High blood pressure or hypertension can be a sign of magnesium and calcium deficiency (14). And since hypertension is the cause of 50 percent of all ischemic strokes, it is better to take preventive measures and get magnesium (15).
A study published in The American Journal of Clinical Nutrition found that a diet rich in magnesium may reduce the risk of stroke (16).
Another 2017 study tested the effectiveness of magnesium supplements in heart disease patients and found that heart disease patients who took magnesium twice a day for 6 months had better exercise endurance and healthier blood vessels (17).
8. You have stomach problems
Digestive disorders like IBS, celiac disease, and Crohn’s disease can prevent you from absorbing healthy amounts of nutrients, including magnesium (18).
9. You can’t shake the feeling of tiredness
If you just can’t get the pep in your step, a magnesium deficiency could be your problem. Magnesium plays an important role in how the body produces cellular energy (19).
The main source of energy in the body is ATP (adenosine triphosphate), which must bind to a magnesium ion to become biologically active (20). When the ATP in your body has a hard time working with magnesium, it can leave you tired and fatigued.
10. You have a migraine headache
Migraines can be debilitating. And if you get them, you may be low on magnesium. People who suffer from migraines generally have lower tissue and serum magnesium levels compared to those who do not (21).
One study found that supplementing with 360 to 600 milligrams of magnesium daily reduced the frequency of migraine headaches by up to 42 percent (22).
11. You suffer from PMS
Studies have shown that women with PMS (premenstrual syndrome) symptoms have lower magnesium levels than without PMS.
Magnesium deficiency has even been linked to a variety of other health problems in women, including hormonal imbalance, bone disorders, seizures, low energy, migraines, and mood swings (23).
12. You take prescription or over-the-counter medications
Some medications, such as diuretics, asthma medications, birth control pills, estrogen replacement therapy, or heart pills, can decrease the amount of magnesium your body absorbs while increasing the amount of magnesium your body removes (24).
13. You regularly consume caffeinated beverages or alcoholic beverages
If you regularly drink coffee, tea, and soda, you are at a higher risk of magnesium deficiency (25). Caffeine causes the kidneys to excrete extra magnesium, even if you are deficient.
In addition to caffeine, dark sodas contain phosphates, chemicals that bind to magnesium, making it unavailable for absorption by the body.
14. You have prediabetes or type II diabetes
Magnesium plays an important role in how your body processes sugar. Magnesium helps in the activity and release of insulin and in maintaining healthy blood glucose levels (26). And magnesium deficiency can be a cause of type II diabetes as well as a symptom.
Diets rich in magnesium have been shown to significantly reduce the risk of type 2 diabetes. A recent study found that adding just 100 milligrams of magnesium per day reduced the risk of diabetes by 15 percent (27)!
15. You have been diagnosed with osteoporosis
The older we get, the more we are at risk of magnesium deficiency. A study published in Biology Study of trace elements found that taking magnesium “significantly” slowed the onset of osteoporosis after just 30 days (28).
Combining magnesium with vitamins D3 and K2 can help naturally support the building of bone density, even if you already have osteoporosis.
How to get enough magnesium
If you want to add more magnesium-rich foods to your diet, they include:
- Beans (black beans, black-eyed peas, etc.)
- Nuts and seeds (pumpkin seeds, almonds, Brazil nuts, pecans, walnuts, cashews, pecans)
- Whole grains such as brown rice and whole wheat bread (buckwheat, wild rice, brown rice)
- Green leafy vegetables (spinach, chard, artichokes)
- Dark chocolate
But nutritionists agree that it’s extremely difficult to get all the magnesium you need from just one diet. Although most of us don’t make good food choices, modern food processing has depleted our stores of magnesium and other nutrients.
Recent reports claim that the magnesium content of our vegetables has dropped from 25-80% in the last century. And the grain processing methods used to make bread and pasta are even worse. It can remove 80-95% of total magnesium (29).
The evidence is clear. Most of us simply do not consume enough magnesium. So what should we do?
Adult men should aim for about 400 milligrams per day so far women should shoot about 300 milligrams daily.
Poor food choices combined with an overall low magnesium diet lead health professionals to recommend magnesium supplements to make sure you’re meeting your needs.
If you’re looking for a boost of essential magnesium, we highly recommend BONE HEALTH+™ from Flora Health.
It’s an easily digestible liquid solution that actually tastes great and will give you 100 mg of digestible magnesium per serving.
Bone health also:
- Without alcohol, artificial additives and preservatives
- Gluten and wheat free
- Without dairy products and lactose
- Without GMO
- A vegetarian
It even comes with a little measuring cup so you can decide if you want to take more or less. Take it on its own or mix it with your morning juice or smoothie. Either way, you’ll feel great.
Want to boost your magnesium levels and see your health improve?
Visit Florahealth.com for more information, recipes and health tips or to order Bone health to give your body a boost of magnesium.
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