Magnesium is by far the most important nutrient in the body and has a vital role to play in health. According to the American neurosurgeon and pain medicine pioneer, Norman Healy, MD, Ph.D., each disease is somehow related to a magnesium deficiency manner, and is missing the cure to many diseases.
Magnesium is the fourth most abundant mineral in the body and is found in teeth, red blood cells and bones.
magnesium helps regulate potassium, sodium and calcium, and is necessary for cellular health and more than 300 biochemical functions. The most potent in its body antioxidant, glutathione, requires magnesium for synthesis. Unfortunately, many people are unaware of the role of magnesium and the fact that they can also be deficient.
Symptoms of magnesium deficiency
The human body is constantly seeking balance. Will do whatever is necessary to achieve internal balance, that is their job. To reach homeostasis, the body will send up red flags, flares if you will, that should not be ignored. If you just push out these warning flags, your body goes into a deep spiral that will lead to disease and poor health in general.
could be deficient in magnesium? See how many of these are true of you.
Millions of people suffer from migraine headaches and are not even sure why they suffer. Magnesium is required for the balance of neurotransmitters in the body. Studies have shown that 360-600 milligrams of magnesium a day reduce the frequency of migraines by up to 42 percent.
More than seventy percent of adults and many children experience leg cramps regularly. If you have ever suffered from leg cramps you know how painful it can be – even debilitating. Magnesium is vital in neuromuscular control signals and muscle contraction. Magnesium deficiency can lead to leg cramps and those who eat foods rich in magnesium or take a supplement generally find relief from these cramps . People who suffer from both legs syndrome and restless leg cramps are often prescribed magnesium and potassium together to alleviate these conditions.
Do you often have trouble falling or staying asleep or suffer from frequent anxiety, hyperactivity or restlessness? If so, you may lack magnesium. Magnesium is critical in something known as GABA function known to cause feelings of calm and relaxation. The addition of magnesium-rich foods to your diet – especially your dinner meals is important for sleep and relaxation. A magnesium supplement is also useful to get a good night’s sleep.
Recommended reading 7 Healing Herbs To overcome insomnia and help you sleep
High blood pressure
Statistics tell us that more than 70 million Americans suffer from high blood pressure – a precursor of heart disease and stroke. Magnesium, along with potassium helps to keep the heart healthy and balanced blood pressure. When the body is deficient in magnesium, calcium is generally low too.
A study published in the American Journal of Clinical Nutrition found that a diet rich in magnesium-rich foods can reduce the risk of stroke by 8 percent.
Type 2 Diabetes
Diabetes is a very serious condition that is increasing in the United States, even among our youth. People with diabetes are at high risk of developing a number of health complications, including heart disease, kidney failure, vision loss, amputation of toes, feet or legs and even premature death. Approximately ninety to one hundred ninety-five of all diagnosed cases of diabetes are type 2, also known as diabetes lifestyle.
The good news is that type 2 diabetes can be easily managed and even reversed through lifestyle changes such as diet and exercise. Researchers have also found that many people with type 2 diabetes have low levels of magnesium.
Diets rich in magnesium have been shown to reduce the risk of diabetes type 2. This is due to the role magnesium plays in the metabolism of sugar. One study showed that the addition of only 100 milligrams of magnesium a day reduced the risk of diabetes by 15 percent .
Are you often tired and feel that you are running in the last cylinder? Maybe you have a busy life, and you just put your fatigue out of this. However, lack of energy, weakness and fatigue can result from a magnesium deficiency. According to the University of Maryland Medical Center, 300-1000 milligrams of magnesium per day can help with energy levels.
Muscle pain / fibromyalgia
Fibromyalgia is a complex condition that is characterized by pain, fatigue, sleep problems and tender joints. It is believed that more than 5.8 million Americans ages 8 to suffer from fibromyalgia and between 80 and 90 percent of them are women. According to a study published in Research magnesium, magnesium intake can reduce pain and tenderness in the background of this condition and also improve blood markers .
Furthermore, the lack of magnesium can promote:
- bacterial and fungal infections
- kidney and liver damage
- mood swings
- increased symptoms of premenstrual syndrome
increased risk of magnesium deficiency found in these groups …
Some people do a better job of assimilation of magnesium than others. You can even inherit an inability to absorb magnesium.
There are four groups of people who are at greater risk than others of developing a magnesium deficiency. These include:
People with type 2 diabetes – Diabetics tend to have increased urination which makes it difficult to absorb magnesium. Switching to a diet of whole foods, limit sugar fast and processed foods can help tremendously with magnesium retention.
People who have digestive disorders – Digestive disorders such as celiac disease and Crohn’s disease tend to alter the absorption of magnesium
People with alcohol problems – Alcohol is an “anti-nutrients” that absorbs nutrients or their cells and does not permit allowing it to absorb vitamins and minerals from food. , Regular recreational consumption alcohol can cause a problem too. If you consume more than 2 glasses of wine a week can be hard on your liver and let lacks minerals, as it causes dehydration, an imbalance in intestinal bacteria, compromised immune system, sleep disruption and premature aging .
elderly -. As we age and magnesium levels fall many older people do not eat as much food rich in magnesium, as they did when they were younger
People taking a lot of antibiotics -. Having a lot of antibiotics can damage the digestive tract and make it more difficult for magnesium is found in foods to be absorbed
Magnesium levels in food are declining
Even if you eat a completely healthy diet, plenty of exercise, do not drink too much and are apparently in good health, it does not guarantee that your magnesium levels are where they should be.
Most of this is due to magnesium levels in our food supply have been declining for many years. Do not feed the soil as before. Back in the day, farmers allow the soil to rest for the harvesting of crops in six years and one year out. This would give the land time to heal and regenerate -. Resulting in an increased amount of nutrients
Research indicates that there has been a marked decrease in the amount of nutrients. Not to mention the fact that there are fewer plants inheritance, the use of greater quantities of pesticides and the introduction of GMOs in our diet.
What foods are rich in magnesium?
In any case, we should still try to eat as many foods that are rich in magnesium as possible. These include the following:
- Sesame seeds
- Sunflower seeds
- Pumpkin seeds
- Black Beans
- Mung beans
- Sweet Corn
How much magnesium need?
The National Institutes of Health (NIH), suggests the recommended daily amount of adult men is about 400 mg, 320 mg for adult women and 350-400 mg for pregnant women. According to Dr. Weil practitioner of alternative medicine, people should take half as calcium magnesium
What about supplements
If you feel you need a magnesium supplement, it is always best to talk to your provider of health care. Here are some of the types of supplements that suggested my being:
Chelated magnesium – Magnesium in this supplement is easily absorbed and is the type found in many foods. Try this Dr. Best High Absorption Magnesium Chelate .
Magnesium chloride oil – This type of magnesium can be applied to the skin and often people who have digestive disorders is administered. Some athletes use magnesium oil to increase stamina and energy. It is often used to relieve muscle pain, heal wounds or skin irritation. You can buy magnesium oil from this page on Amazon or you can make your own at home using this recipe welfare Mama .
magnesium citrate – This is the magnesium combined with citric acid. When taken in high doses, it can have a laxative effect, but is often used to improve digestion and prevent constipation. You can obtain magnesium citrate on this page.
threonate Magnesium – This magnesium supplement is very easily absorbed because it can penetrate mitochondrial membranes. Although not as readily available as other types, is becoming increasingly popular and is available here .
glycinate Magnesium – This is a highly absorbable form of magnesium that is recommended for anyone who has a deficiency. It is less likely than some other supplements to cause a laxative effect. You can buy magnesium glycinate this page at Amazon.
Note: deficiency is most likely not show up in a blood test routine. Concentrations may also be measured in urine and saliva. However, since most people are poor and supplements are relatively safe with few side effects, some doctors suggest taking magnesium to prevent deficiency.
Is magnesium deficient?
Would you like to know? Take this test and gives a good idea of whether or not you need to increase your magnesium levels …
The 13 signs that are magnesium deficient … and how to fix first appeared in Natural living ideas .