Magnesium is a mineral essential for best health & correct function of the body. Besides being the 4th most abundant mineral in the human body, it’s determined out that there are more than 3,750 magnesium-binding sites on human protein in the body.
To be more specific, this nutrient is vital for the proper function of more than 300 enzymes. This indicates its utmost significance for our biochemical manner, most of which might be essential for proper metabolic function. This includes:
- Relaxation of blood vessels
- Proper formation of bones and teeth
- Regulation of blood sugar and insulin sensitivity
- Muscle and nerve function
- Creation of ATP (adenosine triphosphate)
Deficiency of Magnesium May Cause Serious Health Problems
The deficiency of magnesium may cause deterioration of cell metabolic function, hence main to serious health problems like anxiety & depression, cardiovascular sickness, migraine headaches, fibromyalgia, sudden cardiac demise, and death from all reasons.
This mineral performs an essential role in the body’s detoxification process, together with the synthesis of glutathione. Magnesium is also required for optimization of mitochondria, that’s extremely important for cancer prevention.
The Importance of Magnesium for Mitochondrial Health
Mitochondria are organelles found in the cells. Our organs require energy so as to function properly. That energy is also referred to as ATP and it’s also produced in is within the mitochondria.
According to latest studies, mitochondrial dysfunction is the root purpose of many health issues. This method that obtaining the vitamins that mitochondria require for is of utmost significance for our standard health, disease prevention, and exercise performance.
Rhonda Patrick, Ph.D., is a mitochondrial researcher who claims that magnesium is vital for mitochondrial health, in the main because the oxidative potential relies upon at the capacity of mitochondria to produce energy within the cells.
How Much Magnesium Do You Need?
It is taken into consideration that a century ago, the everyday intake of humans was 500 mg of magnesium, coming from their daily diet. This is due to the fact their meals turned into grown in nutrient-dense soil. Nowadays, the everyday intake of magnesium, coming from dietary resources is about 150-300 mg.
The RDA is 310-420 per day. This relies on your sex and age. However, consistent with a few researchers, taking 600-900mg is crucial for optimal health. Dr. Carolyn Dean claims that you must start by taking 200 mg of magnesium citrate a day and slowly elevate the dose until you have loose stools.
When it comes to magnesium supplements, magnesium threonate is absolutely the ideal alternative. It may successfully penetrate cellular membranes, together with the mitochondria and blood-mind barrier.
Risk Factors, Signs and Symptoms of Magnesium Deficiency
The consumption of heavily processed food is the primary purpose of magnesium deficiency due to the fact magnesium is living in chlorophyll molecule.
Magnesium may be also lost via stress, alcohol intake, lack of sleep, and prescription drugs (fluoride, statins, antibiotics). As you may see, these factors have a big impact on of the deficiency of magnesium, so it doesn’t come as a surprise that 50-80% of Americans are deficient in magnesium.
The earliest symptoms of magnesium deficiency include headaches, nausea, vomiting, loss of appetite, muscle spasms, migraines, headache & fatigue. Chronic magnesium deficiency may cause numbness, seizures, coronary spasms, personality changes, tingling, and abnormal heart rhythms.
What Are the Foods High in Magnesium?
In order to enhance your magnesium levels and to keep healthy levels, you must encompass dark-green leafy vegetables for your each day diet. To obtain their maximum advantages, you may try juicing!
Leafy green veggies that have a wealthy content of magnesium include:
- Turnip Greens
- Bok Choy
- Swiss Chard
- Collard Greens
- Brussel Sprouts
- Beet Greens
- Romaine Lettuce
Other foods which might be also an ideal source of magnesium include:
- Raw cacao nibs and/or unsweetened cocoa powder
- Fruits and berries
- Fatty fish
- Herbs and spices (cumin, parsley, mustard seeds, fennel)
- Seeds & nuts
When Supplementing, Balance Your Magnesium with Calcium, Vitamin K2 & D
Before you begin taking dietary supplements, you need to understand how nutrients interact & affect each other. For example, make sure to balance among magnesium, Vitamin K2, Vitamin D, and calcium.
When one is predicated on supplements, it’s essential to understand how nutrients have an effect on and interact with each other. They all work in synergy, so an imbalance may significantly elevate the risk of heart attacks, stroke, and vitamin D toxicity.
The ratio between magnesium & calcium must be 1:1. Bear in mind that the need for supplemental magnesium have to be two times greater than calcium because you may effortlessly get more calcium out of your diet. Dr. Kate Rheaume-Bleue claims that for each 1,000 IU’s of vitamin D you are taking, you need 100 micrograms (mcg) of K2
When it comes to your intake of nutrition D, it is endorsed to test your vitamin D level two times per year on the way to find out your personal dosage!
Sources & References: www.healthandhealthyliving.com