If you want to stay healthy and function properly, you will have to include magnesium in your everyday diet.
The fact that there have been found over 3,750 magnesium-binding sites on human proteins in our body proves that this chemical element is extremely beneficial to our overall health.
However, we need to keep in mind that magnesium is the 4th most abundant mineral in our bodies. The smart thing is to change that and include magnesium filled foods in our diet.
This nutrient supports over 300 enzymes and enables them to function properly. From all of this you can conclude just how important magnesium is for our biochemical process.
Magnesium helps with the following metabolic functions:
- Promotes proper formation of bones and teeth
- Helps in regulating the blood sugar and insulin sensitivity
- Promotes the creation of ATP (adenosine triphosphate)
- Improves the relaxation of blood vessels
- Aids the muscle and nerve function
Serious Health Problems Can Be Triggered When You Experience Lack of Magnesium
Some serious health problems can be caused if you do not enter the sufficient amount of magnesium in your body since the lack of cellular magnesium leads to deterioration of cellular metabolic function.
You may experience negative consequences because of this such as anxiety and depression, migraine headaches, cardiovascular disease, sudden cardiac death and fibromyalgia. The lack of magnesium can even cause you death.
When it comes to the body`s detoxification process, including the synthesis of glutathione, magnesium is also very important.
You need to know that magnesium is also needed for optimization of mitochondria. This is very important for cancer prevention, general athletic and energy performance.
The Connection Between Magnesium and Mitochondrial Health
Mitochondria are double membrane-bound organelle found in all eukaryotic organisms. As you may know by now, all organs need energy to function properly. That energy is mostly produced in the mitochondria and is known as ATP.
According to some recent evidence, the mitochondria dysfunction is the main cause of many health problems. If you want to protect your health, improve the exercise performance and prevent diseases, you will have to consume the precursors and nutrients that the mitochondria need.
The mitochondrial researcher Rhonda Patrick states that for the mitochondrial health we need magnesium. The reason behind this statement is the dependence of the oxidative capacity on mitochondria`s ability to produce energy within the cells.
How Much Magnesium is Sufficient?
Due to the nutrient-dense soil in which their food was grown, in the past people received nearly 500 mg of magnesium from their daily diet. If we compare it to nowadays, people receive nearly 150-300 mg daily from dietary sources.
Depending on age and sex, the recommended daily allowance is around 310-420 mg. According to some researchers, 600-900 mg are needed for optimal health.
Dr. Carolyn Dean states that as a marker for the right dose you can use the intestinal reaction. It is recommended to start with 200 mg of magnesium daily. You will have to gradually increase the dose until you experience loose stools.
Magnesium threonate is one of the best options if you want to consume magnesium supplements. By doing this you will achieve amazing results in penetrating cell membranes, including the mitochondria and blood-brain barrier.
Which are the Risk Factors, Signs and Symptoms of Magnesium Deficiency?
Magnesium deficiency is connected to eating a heavily processed food. This happens because magnesium resides in chlorophyll molecule.
Alcohol consumption, stress, lack of sleep and prescription drug use (fluoride, statins, antibiotics) are some of the risk factors of magnesium deficiency. A large percentage of Americans are affected by these risk factors. According to a recent study, 50-80 percent of the Americans are deficient in magnesium.
Muscle spasms, migraines, headaches, fatigue, weakness, nausea, vomiting and loss of appetite are some of the earliest signs of magnesium deficiency. Seizures, numbness, tingling, abnormal heart rhythms, coronary spasms and personality changes are some of the problems which can be caused by the chronic magnesium deficiency.
Foods High in Magnesium
If you want to boost your magnesium levels and maintain healthy levels, you will have to start consuming dark-green leafy vegetables. If you want to get most of the benefits of these greens, juice them. Here are the greens that contain the highest amount of magnesium:
- Bok Choy
- Turnip Greens
- Collard Greens
- Beet Greens
- Swiss Chard
- Romaine Lettuce
- Brussel Sprouts
Here are some other foods that are also rich in magnesium:
- Raw cacao nibs and unsweetened cocoa powder
- Fruits and berries
- Seeds and nuts
- Herbs and spices (cumin, parsley, mustard seeds, fennel)
- Fatty fish
Balance Your Magnesium with Calcium, Vitamin K2 and D when Supplementing
You need to know how nutrients affect and interact with each other if you choose to consume supplements.
It is extremely important to balance between magnesium, calcium, vitamin K2 and vitamin D. You will increase the risk of stroke, heart attacks and vitamin D toxicity if you do not balance these nutrients since they work in synergy.
- The best ratio between magnesium and calcium is 1: Since you are getting more calcium from your diet, the need of supplemental magnesium should be greater than calcium.
- Kate Rheaume-Bleue states that you may need about 100 micrograms of K2 for every 1,000 IU`s of vitamin D.
If you want to determine your personal dosage, get your vitamin D level tested twice annually.