You have heard about magnesium for sure, but you may know a little bit about it. Do you know that magnesium is very beneficial for your health? Well, it is important to nearly every organ, tissue and function in your body.
Magnesium is vital form basic cellular health to heart health. If your magnesium level is low, it can weaken your immune system and it can play a critical role in some acute and chronic diseases.
But most of the people in the world do not know what a proper magnesium level is. According to a recent statistics by Dr. Mercola, most of the Americans, nearly 80 percent are magnesium deficient. But luckily it is very easy to incorporate magnesium into your diet. There are a lot of different food sources, such as grains, fruits, dark-green leafy vegetables, nuts, fish, avocados, bananas, and even dark chocolate, which you can eat in order to get more magnesium into your diet. But the problem is that this kind of foods are not typical for the American diet. Most of the Americans consume processed foods, which lack any substantial amount of magnesium.
Why is magnesium important for your health?
As we mentioned before, magnesium plays an important role in virtually every aspect of our health. Some of the functions that magnesium has are:
– Production of energy, the energy storage unit of the body’s cells;
– Helps in promoting proper digestion;
– The body’s internal instructions for building proteins and new cells;
– Enzyme activity, and it also helps in enabling thousands of bio – chemical processes;
– Mineral balance.
Magnesium is the trigger which helps in activating more then 300 enzymes, which regulate many body functions, such as energy production and muscles contractions. Magnesium works as a signal for muscles to contract and relax. When the muscles that line major blood vessels contract, it has an impact on our blood pressure. Magnesium helps just every other chemical in our body to perform its function. Magnesium is mainly an intracellular (inside the cells) ion. Most magnesium in the body is in the skeleton, 20 to 30 percent is in muscle, and only about 2 percent is outside of cells.
In the following lines below, you can see 9 early warning signs and symptoms if your magnesium levels are low:
– Leg cramps;
– High blood pressure;
– Muscle pain or fibromyalgia;
– Persistent migraines;
– Type 2 diabetes;
You may also experience a loss of appetite, nausea, and overall weakness. If you are not careful, the deficiency of magnesium can lead to more serious signs and symptoms.
Below are some more severe warning signs that you are magnesium deficient:
– Numbness and tingling;
– Personality changes;
– Muscle contractions and cramps;
– Abnormal heart rhythms;
– Coronary spasms.
Start with a diet
The best for magnesium deficiency as for the other nutrient or vitamin deficiencies, is to start a diet. As we mentioned before there are a lot of different foods and food categories that contain magnesium. Among foods, also relatively rich in magnesium are: dark leafy greens – spinach and kale; nuts and seeds – squash and pumpkin seeds; fish specifically mackerel; beans and lentils – soybeans, kidney beans, chickpeas; whole grains – brown rice, quinoa; avocados, low-fat dairy – plain non-fat yogurt, goat cheese; bananas, dried fruits – prunes, apricot, dates; dark chocolate.
If you create a balanced diet with some of the above mentioned foods, you will for sure increase your magnesium levels. But if you can’t increase your magnesium levels enough with diet alone, there are supplements you can use to bridge the gap. The best way is to slowly incorporate and gradually increase your magnesium amounts, by the supplements you take. It is recommended to increase to about 300-400 milligrams per day, but you can also safely take up to 600 milligrams a day.
And if you experience added trips to the bathroom, don’t be too alarmed. Magnesium acts like laxative so that is another reason for increasing your supplement dosage gradually.