Magnesium is extremely important mineral which affects biological function and optimal health, and it is the fourth most abundant one in your body. Studies have revealed over 3,750 magnesium-binding sites on human proteins.
Moreover, magnesium affects the function of over 300 different enzymes, which explains its crucial role for numerous biochemical processes, many are essential for a proper metabolic function, including
– Relaxation of blood vessels
– Muscle and nerve function
– Creation of ATP (adenosine triphosphate)
– Regulation of blood sugar and insulin sensitivity, which is important for the prevention of type 2 diabetes
– Proper formation of bones and teeth
Magnesium deficiency might cause serious health problems
The lack of this mineral in the body might severely deteriorate the cellular metabolic function, which in turn leads to numerous health problems, like heart disease, anxiety, depression, migraine headaches, fibromyalgia, sudden cardiac death, and even death from all causes.
Magnesium is important for the detoxification processes in the body and thus reduces damage from toxic exposures.
Yet, the most important role of this mineral is the optimization of the mitochondria, which affects overall health, prevents cancer, and boosts general energy and athletic performance.
Mitochondria are tiny bacteria-derived organelles residing inside the cells. They produce adenosine triphosphate or ATP, which provides the needed energy for the body organs.
Numerous studies have shown that mitochondrial dysfunction causes most health problems, so the optimal function of the mitochondria is vital for disease prevention, health, and exercise performance.
The mitochondrial researcher Rhonda Patrick, Ph.D. claims that if the body lacks magnesium, other strategies aimed at improving mitochondrial health would not give results.
For instance, athletic performance depends on the oxidative capacity, which in turn relies on the ability of mitochondria to produce ATP by consuming oxygen inside the cell.
There are two ways to increase the oxidative capacity, and magnesium is needed in both cases:
– Increasing the efficiency of the mitochondria to repair damage and produce ATP, where magnesium is needed as a co-factor.
– Increasing the total number of mitochondria in the cells by engaging in exercise. Yet, magnesium is again needed for the formation of new mitochondria.
How Much Magnesium is enough?
Centuries ago, people consumed 500 mg of magnesium in their diet, since they came from the nutrients of cultivated land, currently it is estimated that only 150 to 300 mg per day are included in meals. Organic foods that are not processed are suitable for consumption but because magnesium depends on the richness of the soil in the plant that has been cultivated, it is not guaranteed that organics have high magnesium content.
– Dr. Carolyn Dean, author of “The Magnesium Miracle”, recommends taking around 310 to 420mg daily, it all depends on sex . She explains that you should start taking 200mg and gradually increase it until you notice that the stool is expelled slightly.
What are the risk factors generated by magnesium deficiency ?
– When you consume a lot of processed foods and rarely eat vegetables or other foods rich in magnesium, you probably are not giving enough magnesium to your body.
– If you are under stress, do not sleep well, consume alcohol, and use prescription medications such as diuretics, statins, fluoride, fluoride medications, and fluoroquinolone antibiotics, your magnesium levels in the blood will be affected and are usually reduced by high levels of insulin.
Additionally, you will notice that magnesium deficiency is present when there is muscle spasm when stretching the legs, headaches such as migraines, loss of appetite, nausea and vomiting, fatigue or weakness. These are all signs that you must keep in mind as they are a warning that you need to increase your magnesium intake.
When the magnesium deficiency is chronic, it generates much more serious symptoms, such as: abnormal heart rhythms, coronary spasms, seizures, numbness and tingling and personality changes.
High magnesium foods
If you’re suspecting that you’re suffering from magnesium deficiency, you must include foods such as nuts and seeds, leafy green vegetables and whole grains in your diet. Here are some of the best natural sources of magnesium:
– Pumpkin seeds;
– Peanut butter;
– Cocoa and dark chocolate;
– Cashew nuts.
For best results, we suggest consuming organic food of the highest quality.
However, even if you eat high-quality organic foods rich in magnesium, you are still at risk of magnesium deficiency. This is because most of the soil in the world is lacking the mineral, so the food produced on it contains only traces of magnesium. In order to resolve the problem, the best thing you can do is include magnesium rich foods in your diet and get some supplements. Balancing the levels of magnesium in the body is not an easy task, but your doctor should be able to help you determine the optimal intake.
According to newest studies, magnesium works together with calcium vitamin D and vitamin K2 in the body. Lack of magnesium and calcium in the body may cause osteoporosis and serious cardiovascular problems, which is why you should balance the levels of each mineral. The key lies in their proper intake – if you’re taking magnesium supplements, you should take multivitamin supplements as well. The best magnesium supplements are magnesium chloride, magnesium citrate and magnesium glycinate.