You’ve probably heard about iron deficiency, but what about magnesium deficiency? Magnesium is a mineral found in the body that is also present in many foods. It’s a co-factor in more than 300 enzyme systems that regulate the body, including protein synthesis, muscle and nerve function, blood glucose control and blood pressure regulation. Magnesium is also required for energy production and the synthesis of DNA, RNA and the antioxidant glutathione, and it is imperative to maintain strong, healthy bones.
Sounds pretty important, right? That’s because it is!
- An adult’s body contains about 25g of magnesium. About 50%-60% is present in the bones while the rest can be found in soft tissues. Some experts have labeled magnesium deficiency as the “invisible deficiency” because it’s often hard to spot and diagnose. But the scary truth is that more than 75% of the U.S. population has inadequate intake of magnesium. Here’s how to figure out whether you’re getting enough magnesium in your diet, and how to fix it if you’re deficient.
Early signs of a magnesium deficiency include loss of appetite, headache, nausea, fatigue and weakness.
While these may seem minor, the longer you are deficient, the more serious your health problems will become. An ongoing magnesium deficiency can cause or trigger:
Anxiety and Panic Attacks
Health benefits of magnesium:
Magnesium to treat diabetes
Studies show that people with a magnesium deficiency have a risk of developing type-2 diabetes and severe diabetic retinopathy. Mg aids in carbohydrate metabolism and influences the discharge and activity of endocrine, thereby controlling glucose levels. It’s been verified that for each one hundred milligrams of increase in magnesium daily intake, there was a 15 % decrease within the risk of developing type-2 diabetes.
Magnesium to regulate blood pressure
A study that involved 8,500 women found that high magnesium was associated with lower blood pressure. Magnesium deficiencies might cause high blood pressure by affecting the formation of blood vessels.
Magnesium has long been notable to scale back inflammation and relax pressure within the cardiovascular system, whereas supporting stable electrical rhythms of the heart itself. This is why you should always check the signs of magnesium deficiency. As Mg levels drop, blood pressure rises, setting the stage for grievous heart condition. Therefore, consuming counseled amounts of Mg dietary supplements could also be helpful to the vascular system.
Magnesium treats migraines, insomnia, and depression
Having a magnesium deficiency can cause insomnia in several different ways. As we mentioned earlier in this article, low levels of magnesium can result in muscle spasms. This is because the body needs a sufficient amount of magnesium in order to control electrical conduction in the neurons in the muscles which will then lead to a prolonged opening of calcium channels and increasing muscular activity. This causes conditions such as restless leg syndrome, a condition that causes the legs to move involuntarily during the night, keeping the individual awake.
This form of insomnia caused by a magnesium deficiency in indirectly related, but a lack of magnesium is also known to directly cause insomnia as well.
Magnesium may reverse osteoporosis
Magnesium is an important mineral for bone formation and for the utilization in calcium. In fact, quite 1/2 the magnesium within the physical body is kept in the bones. Multiple analysis studies conducted have advised that Ca supplemented with magnesium improves bone mineral density. Mg deficiency alters Ca metabolism and therefore the hormones that regulate Ca, leading to osteoporosis. Intake of suggested levels of magnesium is very important because it averts osteoporosis.
Stop draining your body of magnesium
– Limit sodas, colas, salt, sugar, and alcohol
– Learn how to follow active relaxation
– Check with your doctor if your medication is inflicting magnesium loss (many high blood pressure medication or diuretics cause loss of magnesium)
How Can You Naturally Treat Magnesium Deficiency?
If you notice any of these symptoms, it may be a sign that you need more magnesium. The average sized woman needs about 320 milligrams of magnesium each day, and the typically sized man need 420 milligrams. Consuming excessive soda, caffeine, or sugar can make the body flush magnesium through the kidneys instead of absorbing it. It is also necessary to make sure you have adequate vitamin D levels, which can be gotten by enjoying sunlight or eating fatty fish and egg yolks, because vitamin D is critical for magnesium absorption.
Fortunately, it is very easy to find ways to naturally include magnesium in your diet because many foods are rich in this essential nutrient. High magnesium foods include:
Dark, leafy greens