Magnesium is something very important for our organism along with potassium. It’s the second most plentiful positive-charged-ion found in the cellular fluid. Magnesium is a part of almost 300 enzyme-driven biochemical reactions.
SOPHISTICATION OF MAGNESIUM
The most important functions for our body contributed to magnesium are:
- Production of antioxidants, proteins, cholesterol
- Temperature regulation
- Creation of DNA and RNA
- Breaking down of fat and glucose
Magnesium fills us with energy, so if you have low levels of magnesium, you’ll feel fatigue.
In order to have a well created body structure, numerous other nutrients use magnesium for its creation.
We also need magnesium to transmit our thoughts electrically to our nervous system, but also to other parts of our body.
We need magnesium if we want to have relaxed muscles, as calcium causes their contraction. When our organism contains insufficient amounts of magnesium and too much calcium, we experience various cramps present in our muscles, lungs, blood vessels and legs.
Another important function of magnesium is to help us maintain a healthy balance e.g. homeostasis of the electrolytes in our body: sodium, potassium, calcium which we all need for our muscles, nerve impulses and various reactions in our body.
If we become magnesium deficient, we’ll start feeling various health problems and our body processes will be disturbed.
WHY DO YOU GET MAGNESIUM DEFFICIENT?
Even though magnesium in the fourth mineral that is present in our body, our body can’t produce it on its own. We have to intake it from various foods and supplements.
That’s the main cause why most diseases appear. We don’t intake foods that are rich in magnesium, so we become deficient over time. On the other hand, if you’re eating foods that are high in calcium, it can cause the appearance of various inflammations in our body.
These are some of the most common factors which cause magnesium deficiency:
- Soil which is deficient in minerals will give foods especially low in magnesium content.
- The intake of foods high in calcium can disturb the levels of magnesium in your body. We need the ratio of calcium and magnesium to be 1:1 so that it can be absorbed well. If we consume more calcium, we will need more magnesium but it can’t be replenished.
- Taking some medications for a long period of time as well as stress can cause lower levels of magnesium.
- If the absorption of our intestines is inefficient, even the intake of foods rich in magnesium can’t help us.
- If we consume processed foods, fats, salt, sugar, sodas etc., they will cause various problems in our body as well as magnesium deficiency.
- If you drink water that is full of fluoride, it will decrease the levels of magnesium in your body.
SYMPTOMS OF MAGNESIUM DEFICIENCY
Some of the earliest signs of magnesium deficiency are: loss of appetite, muscle twitching (mostly on the eyelid), fatigue, headache, weakness and nausea. If the magnesium deficiency lasts for a longer period of time, it causes some very serious symptoms like:
- Numbness and tingling
- Abnormal heart beat rate
- Muscle contractions and cramps
- Coronary spasms
Here are some health problems and conditions connected to magnesium deficiency:
- Coronary heart disease
- Anxiety, depression, confusion, anger
- Cardiac arrhythmias
- Atherosclerosis and arteriosclerosis
- Cholesterol oxidation
- Chronic fatigue syndrome
- Diabetes (Type 2)
- Inflammatory diseases
- Kidney stones
- Insomnia and other sleep disorders
- Migraines and headaches
- PMS, PCOS
- Muscle pain and cramps
Here Are Some Tips That Can Help You Increase Your Levels Of Magnesium
A very effective way to help you increase your levels of magnesium is by juicing the fruits and vegetables you’d like to intake. You should drink up to 1 quart of fresh juice every day as your main source of magnesium.
If you buy foods that are organic, they are more abundant in magnesium than any other type of foods. So, you must be really careful about what you buy. Buying supplements is also an important decision as you have to know which one is the best for you, so you’d better consult your doctor.
If you think that you have magnesium deficiency, you have to change some factors of your lifestyle first. Then, try to intake foods rich in magnesium.
Some of the foods that are abundant in magnesium are:
- Dark chocolate
- Almonds and cashew nuts
- Lima beans
- Boiled spinach
- Swiss chard
- Pumpkin seeds
- Brown rice
- Bran cereal
- Dried fruits
- Green vegetables
In this part, we’re going to suggest you some of the best magnesium supplements that can be found in various forms. The best sources include magnesium threonate and citrate because they can penetrate the cell membranes as well as the mitochondria and that increases our levels of energy.
It can also go into our blood-brain barrier which makes it extremely helpful in improving our memory and preventing dementia.
Magnesium glycinate represents a chelated form of magnesium. It offers the highest absorption and bioavailability of all. If you are magnesium deficient, this source is considered to be ideal for you.
The non-chelated type of magnesium is called magnesium oxide. It is usually bound to an organic or a fatty acid. It can soften our stool as it contains about 60% of magnesium.
Magnesium lactate/Magnesium chloride only have 12% of magnesium, but it is absorbed better than any other like for example magnesium oxide whose amount of magnesium is 5 times higher.
Magnesium hydroxide or otherwise called milk of magnesia/Magnesium sulfate are types of magnesium that are mostly used as laxatives. It’s easy to overdose on them, so you must use them as you’re directed.
Magnesium carbonate possesses antacid properties and contains 45% of magnesium.
Magnesium taurate is a combination of taurine and magnesium. Taurine is an amino acid. Both of the ingredients act calmingly on our mind and body.
Magnesium citrate is citric acid along with magnesium with. It is very effective because it’s absorbed well, but it possesses laxative properties.
Magnesium threonate is a relatively new supplement. It has a great ability to get inside the mitochondrial membrane. Some doctors claim that it’s the best form of magnesium supplement that is being sold on the market.
Epsom Salt Bath Or Foot Soak
There’s also another great way to help you improve your levels of magnesium and that’s by taking Epsom salt baths regularly or using foot baths. Epsom salt is actually a magnesium sulfate which is absorbed in our body through our skin.
For topical application, you can use magnesium oil. No matter which supplement you decide to use, avoid the ones which contain magnesium stearate which is a very dangerous and harmful additive.