Magnesium is a crucial key to maintaining proper biological function and optimal health. Besides being the 4th richest mineral in the body, it is also one of the most important nutrients for biochemical processes. There are more than 3750 magnesium binding sites for human proteins within the human body.
Magnesium contributes in:
- Proper creation of teeth and bones
- Sugar regulation in the blood and insulin sensitivity
- Creation of adenosine triphosphate
- Blood vessels relaxation
- Nerve and muscle function
Magnesium Deficiency triggers severe health issues
Magnesium deficiency leads to deterioration of the metabolic function in the cells, causing severe health problems, such as depression, anxiety, headaches, migraines, cardiovascular diseases, fibromyalgia, sudden cardiac death, and etc. Magnesium is highly important for the detoxification process as well and optimisation of mitochondria, in order to prevent cancer.
The Importance of Magnesium for Mitochondrial Health
The organelles which can be found inside the cells are called Mitochondria. Energy (also known as ATP), which all organs need in order to function properly, is produced in the mitochondria. Study finds that the majority of health issues come from mitochondrial dysfunction. Therefore, it is of a great importance to get all the nutrients the mitochondria needs in order to preserve the overall health and prevention of illnesses.
How Much Magnesium Do You Need?
Hundreds of years ago, people were getting almost 500 mg of magnesium from their daily diet because of the nutrient-dense soil where the food was grown. Nowadays, people receive only from 150 to 300 mg on a daily basis from dietary sources. The normal RDA on a daily basis is 310 – 420 mg depending on sex and age, although researchers claim that 600-900 mg is the optimal amount for the human health. Speaking of magnesium supplements, the best option is magnesium threonate, due to its effectiveness in penetrating through the cell membranes.
Risk Factors, Signs and Symptoms of Magnesium Deficiency
The greatest risk for lack of magnesium is the consumption of heavily processed diet. The consumption of leafy greens rich in magnesium from time to time will compensate the amount of magnesium you don’t receive from your diet.
Loss of sleep, consumption of prescribed drugs (such as antibiotics, statins, and fluoride), alcohol intake, and stress, also contribute to magnesium deficiency.
The most common symptoms of magnesium deficiency are migraines, muscle spasms, headaches, weakness, fatigue, vomiting, nausea, and loss of appetite. Moreover, chronic deficiency in magnesium leads to numbness, seizures, tingling, coronary spasms, abnormal heart rhythms, and personality changes.
What Food Is Rich in Magnesium?
One of the optimal ways to increase your levels of magnesium is by consumption of dark-green leafy vegetables. The best way to get the most of them is by juicing them. The richest leafy greens in magnesium are:
Other foods extremely high in magnesium:
Raw cacao nibs
Berries and fruits
Nuts and seeds
Herbs and spices (parsley, cumin, mustard seeds, fennel)
When Supplementing, Balance Your Magnesium with Calcium, Vitamin K2 and D
For those who rely on supplements, it is highly important to know how the nutrients interact with each other. For example, to maintain a balance between magnesium, vitamin K2, calcium, and vitamin D is of the utmost importance, because all of them work in synergy. Any kind of imbalance between them will increase the risk of heart attack, stroke, and vitamin D toxicity.
- The optimal ratio between calcium and magnesium is 1:1. Remember that the need for magnesium supplements may be twice greater than calcium, given the fact that a person receives more calcium from their diet
- Speaking of vitamin D intake, a person should test their levels of vitamin D two times on an annual basis in order to determine his/her personal dosage