One of the minerals which is essential for optimal health and proper function of the body is magnesium.
Besides being the fourth most abundant mineral in our body, it is also found out that there are more than 3,750 magnesium-binding sites on human protein in the body.
To be more precise, this nutrient is essential for the proper function of more than 300 enzymes inside our body. All this indicates its utmost importance for our biochemical process, most of which are crucial for proper metabolic function. This includes the following:
– Relaxation of blood vessels;
– Proper formation of bones and teeth;
– Regulation of blood sugar and insulin sensitivity;
– Muscle and nerve function;
– Creation of ATP (adenosine triphospate).
When there is a deficiency of magnesium in the body, it may cause some serious health problems. It may cause deterioration of cellular metabolic function, in that way leading to some serious health problems, such as anxiety and depression, cardiovascular disease, migraine headaches, fibromyalgia, sudden cardiac death, and death from all causes.
Magnesium plays a huge role in the process of detoxification of the body, such as synthesis of glutathione. This mineral is also required for optimization of mitochondria, which is actually very important for the prevention of cancer.
– The importance of magnesium for mitochondrial health
Mitochondria are organelles which are found in the cells. Our organs require energy in order to function in the proper way, and that energy is also known as ATP. This energy is usually produced in the mitochondria.
According to some recent studies, the mitochondrial dysfunction can cause a lot of health problems.
This means that getting the nutrients that the mitochondria require is of utmost importance for our overall health, as well as for disease prevention and exercise performance.
One mitochondrial researcher, named Rhonda Patrick, Ph.D, claims that this mineral is essential for mitochondrial health, mostly due to the oxidative capacity which depends on the ability of mitochondria to produce the energy in cells.
– How much magnesium does one person need?
It is considered that a century ago, the daily intake of people was 500 mg of magnesium, coming from their own daily diet. This is all because their food was grown in nutrient – dense soil. Nowadays, the daily intake of magnesium which comes from dietary sources is about 15 to 300 mg.
The RDA is from 310 to 420 daily. This also depends from the sex and age of the person. According to some researchers, taking from about 600 to 900 mg is essential for optimal health. One doctor, called Carolyn Dean claims that you should start by taking 200 mg of magnesium citrate a day and slowly increase the dose until you have loose stools.
And when it comes to magnesium supplements, magnesium threonate is actually the best alternative. It will easily penetrate cell membranes, including the mitochondria and blood-brain barrier.
– Risk factors, signs and symptoms of magnesium deficiency
The main reason for magnesium deficiency will be the consumption of heavily processed food, as the magnesium resides in chlorophyll molecule.
This mineral can be also lost through stress, alcohol consumption, lack of sleep, as well as prescription drugs such as fluoride, statins and antibiotics. As we can notice, these factors have a huge influence of the deficiency of magnesium, so it is not a surprise that from 50 to 80% of Americans are deficient in magnesium.
Some of the earliest symptoms of magnesium deficiency include the following: headaches, nausea, vomiting, loss of appetite, muscle spasms, migraines, headache and fatigue. The chronic magnesium deficiency can cause numbness, seizures, coronary spasms, personality changes, tingling, and abnormal heart rhythms.
– Which foods are high in magnesium?
In order to boost your magnesium levels, as well as to maintain healthy levels, you will need to include some dark – green leafy vegetables in your daily diet. In order to obtain their maximum benefits, you may try juicing.
Some leafy green vegetables which have a rich content of magnesium include the following:
– Turnip Greens;
– Bok Choy;
– Swiss Chard;
– Collard Greens;
– Brussel Sprouts;
– Beet Greens;
– Romaine Lettuce;
Some other foods which are also a great source of magnesium include the following:
– Raw cacao nibs and/or unsweetened cocoa powder;
– Fruits and berries;
– Fatty fish;
– Herbs and spices (cumin, parsley, mustard seeds, fennel);
– Seeds and nuts.
When supplementing, you should balance your magnesium with calcium, vitamin K2 and D. Before you start taking some supplements, you will need to understand how nutrients interact and affect each other. For example, make sure to balance between magnesium, vitamin K2, vitamin D, and calcium.
When one person relies on supplements, it is really important to understand how nutrients affect and interact with each other. They all work in synergy, so if there is some imbalance, it can significantly increase the risk of heart attacks, stroke, and vitamin D toxicity.
The ratio between magnesium and calcium should be 1:1. Remember that the need for supplemental magnesium should be 2 times greater than calcium because you can easily get more calcium from your diet. One doctor named Kate Rheaume-Bleue claims that for every 1000 IU’s of vitamin D you take, you will need 100 micrograms of K2.
When it comes to the intake of D vitamin, it is recommended to test your D vitamin level for two times a year, so you will find out your personal dosage.