Most of us know that vitamins C and D support the immune system and calcium strengthens bones. But few of us know how important it is to get enough magnesium it’s for our health. This means that many of us are missing out on important health information.
Read on to find out why magnesium is one of the most important minerals you may be missing.
What is Magnesium?
4th the most abundant mineral in the human body, Magnesium (Mg) is a nutrient that we need in relatively large amounts to stay healthy.
Incredible, this is responsible for over 300 biochemical processes that keep our cells and systems running smoothly.
Several important processes that require magnesium include (1):
- Synthesis of protein and DNA
- Blood sugar regulation
- Maintenance of blood pressure
- Keeping the heart rate stable
- Maintain muscle and nerve function
- Promotes absorption of other minerals
- Balancing calcium, potassium and sodium levels
- Keeping bones strong
- Detoxification
Dr. Norman Shealy, the world’s leading expert in stress and pain management, said: “Every known disease is associated with magnesium deficiency and it is the missing cure for many diseases.”
And while a 2018 study found that almost 50% of the US population is deficient in magnesium.Oit is estimated that this number is probably closer to 80 percent (2).
So why aren’t more doctors urging us to increase our magnesium intake?
Magnesium deficiency (hypomagnesemia) is a common problem that is not usually detected in the clinical setting simply because most medical professionals are not trained to recognize the many manifestations of magnesium deficiency.3).
And testing for it can be even more difficult because the blood magnesium levels may be tested within normal limits even if levels in the rest of the body are low or there is a true deficiency (4).
Jury Accepted: Magnesium is the nutrient we all need more of. And you can be magnesium deficient without even realizing it.
Here are some key signs and symptoms that you may need more magnesium in your diet:
1. You experience leg cramps, involuntary muscle or eye twitches
Have you ever had a sudden leg cramp that didn’t stop, or wondered why your eye just won’t stop twitching? It could be a magnesium deficiency. Magnesium plays a large role in normal neuromuscular signals and muscle contractions, so if you are deficient in it, these types of muscle abnormalities can occur (5).
Restless legs syndrome is another warning sign of magnesium deficiency. To overcome leg cramps, muscle soreness, and restless leg syndrome, you need to increase your intake of both magnesium and potassium (6).
It also causes pain and stiffness in the muscles. Taking magnesium can help relieve pain and soreness as it helps alkalize the body and control healthy pH levels (7).
2. You are taking calcium-only supplements.
For years we’ve been hearing, “Make sure you get your calcium!” But if you are taking calcium supplements without magnesium, you may be contributing to a magnesium deficiency.
Studies have shown that taking calcium on its own can decrease the amount of magnesium you absorb.8).
In addition, the presence of magnesium is necessary for calcium to be absorbed by the bones (9). If that’s not enough, calcium alone supplementation has been associated with diseases such as arterial calcification, also known as hardening of the arteries (10).
Increasing your daily intake of magnesium can improve the body’s use of calcium and prevent the occurrence of cardiovascular disease.
4. You sleep poorly or suffer from insomnia
You won’t be the best if you don’t get 6 to 8 hours of sleep. Poor sleep quality can be a sign of magnesium deficiency and even lead to insomnia., anxiety, hyperactivity and restlessness.
One study found that taking magnesium before bed improves sleep quality.eleven).
5. Your life is filled with stress.
Life can be stressful and there’s no getting around it. Both emotional and physical stress can cause magnesium deficiency. Even things like surgeries, chronic illnesses, medications, or traumatic life events can play a role.
During times of stress, your body will need more magnesium than usual. If you’re already low, stress can make the problem worse. In addition, the stress hormones adrenaline and cortisol can rise when magnesium levels are low.12).
Make sure you get enough magnesium to help keep you calm and collected.
6. You suffer from anxiety or panic attacks
Panic and anxiety symptoms are the worst. And because magnesium has a calming effect on the central nervous system, low magnesium levels can cause irritability and nervousness.
As magnesium levels continue to drop, it can make you prone to high levels of anxiety, depression, and panic attacks. (13). Taking magnesium supplements has been shown to help create feelings of calmness by relaxing muscles and improving mood.
7. You have high blood pressure or heart disease
Magnesium works with calcium to support healthy blood pressure and cardiovascular health.
High blood pressure or hypertension can be a sign of magnesium and calcium deficiency (14). And since hypertension is responsible for 50 percent of all ischemic strokes, it’s best to practice preventive medicine and get magnesium (15).
A study published in American Journal of Clinical Nutrition found that a diet rich in magnesium can reduce the risk of stroke.16).
Another 2017 study tested the effectiveness of magnesium supplements in patients with heart disease and found that heart disease patients who took magnesium twice a day for 6 months had greater physical endurance and healthier blood vessels.17).
8. You have stomach problems
Digestive conditions like IBS, celiac disease, and Crohn’s disease can prevent you from absorbing healthy amounts of nutrients, including magnesium (18).
9. You can’t get rid of feeling tired.
If you just can’t get a little pep in your stride, a magnesium deficiency could be your problem. Magnesium plays an important role in how the body generates cellular energy (19).
The main source of energy in the body is ATP (adenosine triphosphate), which must combine with the magnesium ion to become biologically active. (20). If the ATP in your body is difficult to interact with magnesium, it can lead to tiredness and fatigue.
10. You have migraines
Migraines can be debilitating. And if you get them, you may be low on magnesium. People who have migraine tend to have lower tissue and serum magnesium levels compared to those who don’t.21).
One study found that supplementing with 360-600 milligrams of magnesium per day reduced the frequency of migraine headaches by 42%.22).
11. You suffer from PMS
Studies have shown that women with PMS (premenstrual syndrome) symptoms have lower magnesium levels. than those without PMS.
Magnesium deficiency has even been linked to a number of other health problems in women, including hormonal balance, bone disease, seizures, fatigue, migraines, and mood swings.23).
12. You are taking prescription or over-the-counter medications
Certain medications, such as diuretics, asthma medications, birth control pills, estrogen replacement therapy, or heart pills, can decrease the amount of magnesium your body absorbs and increase the amount your body flushes out (24).
13. You regularly drink caffeinated or alcoholic beverages
If you regularly drink coffee, tea, and sodas, you are at a higher risk of magnesium deficiency (25). Caffeine causes the kidneys to release extra magnesium even if you are deficient.
In addition to caffeine, dark-colored sodas contain phosphates, chemicals that bind to magnesium, making it unavailable to the body for absorption.
14. You have prediabetes or type II diabetes.
Magnesium plays an important role in the metabolism of sugar in the body. Magnesium helps in the activity and release of insulin, as well as in maintaining healthy blood glucose levels (26). Magnesium deficiency can be not only a symptom, but also a cause of type II diabetes.
Diets rich in magnesium have been shown to significantly reduce the risk of type 2 diabetes. A recent study found that supplementing with just 100 milligrams of magnesium per day reduced the risk of developing diabetes by 15 percent.27)!
15. You have been diagnosed with osteoporosis
The older we get, the more we are at risk of magnesium deficiency. A study published in Research of biological microelements found that magnesium supplementation “significantly” slowed the progression of osteoporosis as early as 30 days.28).
Combining magnesium with vitamins D3 and K2 can promote a natural increase in bone density, even if you already have osteoporosis.
How to Get Enough Magnesium
If you want to add more magnesium-rich foods to your diet, these include:
- Beans (black beans, black-eyed peas, etc.)
- Nuts and seeds (pumpkin seeds, almonds, brazil nuts, pecans, walnuts, cashews, pecans)
- Whole grains such as brown rice and whole grain bread (buckwheat, wild rice, brown rice)
- Green leafy vegetables (spinach, chard, artichokes)
- Halibut
- Syrup
- Dark chocolate
But nutrition experts agree that it’s extremely difficult to get all the magnesium you need from food alone. While most of us don’t make good food choices, the modern food industry has stripped our food of magnesium and other nutrients.
Recent reports say that the magnesium content of our vegetables has declined from anywhere from 25% to 80% over the last century. And to make matters worse, the grain processing methods used to make bread and pasta are even worse. It can remove 80-95% of all magnesium (29).
The evidence is clear. Most of us simply don’t eat enough magnesium. So what are we to do?
Adult men should aim for approximately 400 milligrams per day until women should shoot around 300 milligrams daily.
Poor food choices, coupled with a general supply of low-magnesium foods, leads healthcare professionals to recommend magnesium supplements to make sure you’re meeting your needs.
If you are looking for an additional source of essential magnesium, we highly recommend BONE HEALTH+™ from Flora Health.
This is an easily digestible liquid solution that is actually quite tasty and contains 100mg of absorbable magnesium per serving.
Bone health also:
- No alcohol, artificial additives or preservatives
- Gluten & Wheat Free
- Dairy and lactose free
- Without GMO
- Kosher
- vegetarian
It even comes with a small measuring cup so you can decide if you want to take more or less. Take it alone or mix it into your morning juice or smoothie. Either way, you will feel great.
Want to boost your magnesium levels and see your health improve?
Visit Florahealth.com for more information, recipes and health tips or to order Bone Health to give your body a boost of magnesium.
Related Reading
⇒ 6 NUTRIENTS TO HELP KEEP YOUR BONES STRONG AND HEALTHY
⇒ 13 FOOD TO INCREASE VITAMIN D
⇒ HOW TO SLEEP BETTER NATURALLY
⇒ HOW TO QUIET ANXIETY AT NIGHT
⇒ 25 SIMPLE WAYS TO REDUCE STRESS AND ANXIETY
⇒ 7 Signs Your Digestion Might Be Better
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