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Magnesium is a kind of mineral that is important for optimal health, as well as proper function of the body. Besides being the 4th most abundant mineral inside the human body, it has been discovered that there are more than 3,750 magnesium-binding sites on the human protein in the body.
Specifically, this nutrient is important for the proper function of more than 300 enzymes in the body. It only shows that its utmost essential for our biochemical process, most of which are necessary for proper metabolic function. This includes the following:
- Relaxation of the blood vessels.
- Proper formation of both bones and teeth.
- Regulation of blood sugar, as well as insulin sensitivity.
- Muscle and nerve function.
- Production of ATP or adenosine triphosphate.
The deficiency of Magnesium can actually lead to numerous and serious health issues.
It can lead to deterioration of cellular metabolic function that will cause serious and dangerous health problems such as anxiety and depression, cardiovascular disease, migraine headaches, fibromyalgia, unexpected cardiac death, as well as death from all of these reasons.
This mineral plays an essential role in the detoxification process of the body, which includes the synthesis of glutathione. Magnesium is also needed for optimization of mitochondria, which is extremely important for the prevention of cancer.
How Much Magnesium Does Your Body Needs?
It has been considered that a century ago, the daily consumption of people was 500mg of magnesium that came from their daily diet. This is due to their food that was grown in nutrient-dense soil. These days, the daily consumption of magnesium that comes from the dietary sources is about 150 to 300 mg.
The RDA is about 310-420 on a daily basis. This actually depends on your sex and age. Nevertheless, consuming 600-900mg is important for optimal health according to some researchers.
Dr. Carolyn Dean believes that you have to begin by consuming 200mg of magnesium citrate on a daily basis and slowly increase the dose until you have loose stools.
When it comes to the supplement of magnesium, magnesium threonine is certainly the best alternative. It has the ability to effectively penetrate cell membranes, which includes the mitochondria, as well as the blood-brain barrier.
Risk Factors, Signs and Symptoms of Magnesium Deficiency
The heavily intake of processed food is the root cause for magnesium deficiency because magnesium exist in chlorophyll molecule.
Magnesium can be also lost through stress, alcohol intake, lack of sleep, and prescription of drugs such as fluoride, statins, as well as antibiotics. As you can see, these factors have a big impact on the deficiency of magnesium; therefore, it does not come as a surprise that almost 50 to 80% of Americans are magnesium deficient.
The earliest symptom of magnesium deficiency includes headaches, nausea, vomiting, and loss of appetite, muscle spasms, migraines, and even fatigue. Chronic magnesium deficiency can lead to numbness, seizures, coronary spasms, sudden personality changes, tingling, and abnormal heart beat.
What Are the Foods that Contains High Amount of Magnesium?
In order to increase your magnesium levels and to keep healthy levels, you have to include dark-green leafy veggies on your daily diet. In order to obtain their maximum benefits, you can actually try juicing them.
Leafy green veggies that have a rich content of magnesium include:
- Turnip Greens
- Bok Choy
- Swiss Chard
- Collard Greens
- Brussels Sprouts
- Beet Greens
- Romaine Lettuce
Other foods that are also a great source of magnesium include:
- Raw cacao nibs or unsweetened cocoa powder
- Fruits and berries
- Fatty fish
- Herbs and spices such as cumin, parsley, mustard seeds and fennel.
- Seeds and nuts
When Supplementing, Balance Your Magnesium with Calcium, Vitamin K2 and D
Before you actually begin in taking supplements, you have to fully understand how does nutrients interact and affect each other. For instance, you have to make sure that you balance between magnesium, Vitamin K2, Vitamin D, as well as calcium. They all work in cooperation, so an imbalance of these nutrients can significantly increase the risk of heart attacks, stroke and even Vitamin D toxicity.
The ratio between magnesium and calcium should be 1:1. You have to put in your mind that the need for supplemental magnesium should be two times greater than calcium because you can effortlessly get more calcium from your daily diet.
Dr. Kate Rheaume-Bleue believes that for every 1,000 IU’S of Vitamin D that you consume, you need 100 micrograms (mcg) of Vitamin K2.
When it comes to the Vitamin D consumption, it is advised to test your Vitamin D level twice a year in order to find out your personal dosage.