Magnesium is a very mineral that plays an important role in maintaining proper health and biological function. This mineral is essential for the normal function of many biochemical processes in the body which are essential for proper metabolic function including:
- muscle and nerve function
- relaxation of blood vessels
- blood sugar and insulin sensitivity regulation
- ATP creation
proper bone and teeth formation
Magnesium deficiency can have serious negative effects on the overall health and it can cause numerous health issues such as fibromyalgia, anxiety, sudden cardiac arrest, migraines, depression and in some cases even death.
It is also crucial for the detox process in the body as well as glutathione synthesis. The human body also needs magnesium to optimize the function of mitochondria, organelles in the body that help the organs function properly.
The dysfunction of these organelles can cause various health issues which is why it is very important to maintain normal magnesium levels at all times.
How much magnesium do you need?
The main source of magnesium is the food we consume which gets the mineral through the soil. However, the soil is very poor in this mineral nowadays than it was 100 years ago. The recommended dose of magnesium depends on your age and sex and it ranges from 310-420 mg a day.
The best indicator of the dose of magnesium you need is your intestinal reaction. Start by taking 200 mg of magnesium citrate and increase the dose gradually until your stools loosen. If you want to take magnesium supplements you should be aware of the interaction of certain minerals and how they affect the body.
It is very important to balance the levels of magnesium, calcium, vitamin D and vitamin K2 otherwise you will have a higher risk of vitamin D toxicity, heart attack and stroke.
It is best to consult your doctor to determine the right amount of magnesium you need.
Magnesium deficiency can cause several symptoms such as migraines, fatigue, headaches, weakness, vomiting, muscle spasms, appetite loss and nausea.
Chronic magnesium deficiency is more serious and it causes abnormal heart rhythms, numbness, coronary spasms and seizures.
If you want to increase your magnesium levels naturally you should consume magnesium rich foods such as dark-green leafy vegetables.
The richest vegetables in magnesium are:
- Broccoli
- collard greens
- spinach
- kale
- turnip greens
- bok choy
- beet greens
- Swiss chard
- romaine lettuce
- Brussels sprouts
Other foods that contain lots of magnesium:
- fatty fish
- squash
- raw cacao nibs and unsweetened cocoa powder
- fruits and berries
- avocados
- seeds and nuts
- herbs and spices (cumin, parsley, mustard seeds, fennel)