Have you ever heard of magnesium deficiency?
It is estimated that up to 50% of Americans are magnesium deficient. Why?
It can be because the food is grown in mineral-depleted soil. Or because people eat too much processed food, which is known to be poor in essential nutrients.
Other contributors to magnesium deficiency are alcoholism, intestinal malabsorption issues, certain drugs and laxatives.
The effects of a magnesium deficiency include fatigue, loss of appetite, tremors and muscle cramps. Severe deficiency can even cause cardiac arrhythmias.
Eating a healthy diet and supplementing is the way to reduce and eradicate the symptoms caused by a magnesium deficiency.
Why is magnesium so important?
Magnesium is a hard-working micronutrient. It’s a mineral that is absolutely essential to all cells.
It works closely with more than 300 enzymes that regulate different mechanical reactions.
Magnesium is critical for ATP (energy metabolism). It’s also implicated in the transfer, storage and utilization of energy… and it regulates sodium, potassium, and calcium transport.
You need magnesium for the health of your brain (to produce proteins, nucleic acids and neurotransmitters). You also need it for bone and tooth structure, and the absorption of calcium and vitamin D… In other words, magnesium is very important!
The Benefits of taking magnesium
- Fight depression and anxiety
- Boost energy
- Prevent diabetes
- Improve insulin sensitivity in Type 2 diabetics
- Improve sleep quality
- Relieve constipation
- Reduce inflammation
- Reduce pain and muscle aches
- Improve migraines
- Fight osteoporosis
- Reduce stroke risk
- Fight heart disease
How to avoid magnesium deficiency
Foods high in magnesium include dark green vegetables (spinach and broccoli), fruit (avocados and berries), fish, legumes, nuts and seeds.
In other words, eat lots of plants!
The recommendations for adults is 4 to 6 milligrams of magnesium per kilogram of body weight per day.
This means on average, women should get about 320 mg of magnesium daily, and men should get 420 mg.
The best form of the supplement is a magnesium citrate malate combination.