Do you know that lack of magnesium is sometimes called invisible deficiency. The reason is simple, Mg deficiency is hard to spot and diagnose since the mineral is responsible for more than 300 processes in our body and is part of 300 enzymes. They regulate a lot of body functions, like energy production and muscle contractions. It actually works as a signal for muscles to contract and relax. So, when the muscles that line major blood vessels contract, it will impact the blood pressure. Magnesium will help every chemical in the body to do its job. Most of the magnesium in the body is in the skeleton, 20-30% is in the muscle and 2% is outside of the cells.
Older people are more at risk. Diabetics on certain diets, people who eat low calorie diets, people who take drugs for heart disease, alcohol. Those who perform strong exercise and people who suffer from fat intake problems have to supplement their body with magnesium. Magnesium is an antidote to stress, so it is a strong relaxant and improves sleep quality.
Signs of Magnesium Deficiency
If your magnesium levels are too low it can weaken the immune system and play a critical role in different acute and chronic diseases. Signs of magnesium deficiency in your body are very similar to the signs of age. The present signs are often uneven heartbeats, blocked arteries, increased risk of heart attack, insulin resistance, increased blood pressure… You might also experience a loss of appetite, nausea, overall weakness, leg cramps, insomnia, anxiety, fatigue, high blood pressure, muscle pain, persistent migraines, osteoporosis.
Magnesium is a mineral that is used by every organ in your body. Most magnesium is stored in your bones and only about 1 percent is distributed by blood. This is why it’s so hard to diagnose magnesium deficiency. You can’t just get a standard blood test. There aren’t many accurate tests out there to find out if you’re in dire need of magnesium, but there are symptoms that indicate your body would benefit from it. Some small indicators include a lack of focus and energy throughout the day. You may tire easily and find difficulty concentrating.
Magnesium, Calcium and Vitamin D
Calcium is important for strong bones and immunity, but without the right amount of magnesium, calcium can actually be dangerous. Once the body has benefited from calcium the magnesium helps flush it out of the cells. Without enough magnesium the calcium accumulates and acts as a toxin rather than being absorbed into the bones healthily. Just as calcium depends on magnesium, magnesium depends on vitamin D for proper absorption. Magnesium isn’t absorbed well during digestion so if you’re low on vitamins you could be consuming magnesium but not getting all the benefits.
Finding a balance between these three essentials is ideal for maintaining health. Luckily there are many ways you can increase your magnesium intake from supplements to magnesium rich foods. Supplement calcium without magnesium stands the risk of blood clots, stroke and heart attack. The accepted rule is that if you administer 1000 mg of calcium per day you should take 500 mg of magnesium too. Magnesium is a dominant antioxidant that enables cell membranes to be flexible. It safe guards your body against the attack of cancer-creating free radicals.
Amount of Magnesium You Need
Healthy male adults, 19 and older should consume between 400 and 420 mg of magnesium per day. Healthy female adults should consume between 310 and 320 mg of magnesium per day. Pregnant women require higher dose of magnesium 350 mg per day. Up to 500 mg may be suggested for athletes or those working out vigorously each day. If you consume supplemental magnesium, you should not ingest more than 350 mg per day. You can take higher than 350 mg dosage only with medical supervision for prevention of migraine headaches.
Prevent Magnesium Loss
To prevent the loss of magnesium from the body, try to relax, and find some activities that relax your body and mind. Reduce the intake of coffee, salt, alcohol, sugar and colas. Consult your doctor in order to check if you are taking some prescribed drugs that lead to magnesium loss; such as blood pressure,drugs and diuretic. People with renal failure, especially if they are on dialysis, would need to work with a trained nutritionist to obtain safe recommendations about magnesium intake.
Magnesium Rich Foods and Supplements
Magnesium supplements are available in a variety of forms. The absorption rate and bio availability of magnesium supplements differs depending on the kind. Usually types that dissolve in liquid are better absorbed in the gut than less soluble forms. You can find inexpensive products that feature magnesium citrate, which is among the most readily absorbed forms of magnesium supplements. There are many healthy foods rich in magnesium that you can easily add to your diet. You can eat many different foods or food categories that are rich in magnesium. The best food sources for magnesium are usually vegetables and nuts. There are plenty of fruits and whole grains that can also give you a magnesium boost.
Amount of Mg in Some Foods
Pumpkin Seeds: 1/4 cup – 190 mg
Spinach: 1 cup – 157 mg
Chard: 1 cup – 150 mg
Fish: 4 ounces of salmon – 138 mg
Beans: 1 cup cooked – 120 mg
Quinoa: 1 cup cooked – 118 mg
Dark Chocolate: 1 sq. – 95 mg
Cashews: 1/4 cup-89 mg
Almonds: 1 ounce – 80 mg
Oatmeal: 1 cup cooked – 61 mg
Avocado: 1 medium – 58 mg
Broccoli: 1/2 cup – 51 mg
Figs: ½ cup – 51 mg
Yogurt: 1 cup – 50 mg
Banana: 1 medium – 33 mg
If you have repulsiveness towards fresh leafy greens, you can always mix them in a smoothie. Next on the list are the nuts and seeds, with pumpkin seeds among the best sources in the group. Beans and lentils are additional sources of magnesium, and the best part is, they are also great protein alternatives. If you combine some of these foods you can create a balanced diet and you will have the perfect amount of magnesium in your body.