Are you low in magnesium? Magnesium deficiency is one of the most common nutritional deficiencies in hospital patients. Despite being the most abundant mineral on earth and being present in a wide variety of foods, magnesium deficiency is still very common because of certain factors that deplete the body’s magnesium levels. These factors include increased intake of caffeine, alcohol, processed foods, and high-carb diet.
Magnesium is used in over 300 biochemical processes occurring inside the body. Most of it is very crucial to health like calcium absorption, muscle relaxation, energy metabolism, and maintenance of proper brain functions. So if you’re not eating enough magnesium-rich foods, you are more likely to suffer from these common diseases due to low magnesium levels.
- High blood pressure or hypertension. Magnesium is involved in regulating the muscle tone of the cardiovascular system, so its deficiency affects blood pressure levels. It exhibits a relaxing effect on the circulatory system to help maintain the normal pressure required by blood to flow and deliver nutrients to the numerous organs in the body needing it. Magnesium benefits the heart and its blood vessels against the harmful effects of the ageing process.
- Osteoporosis. One of the most important functions of magnesium is to help the bones absorb the mineral calcium. Through this, it helps in achieving proper bone density for stronger bones and teeth. Osteoporosis is a bone disease caused by poor bone density due to impaired or poor calcium absorption.
- Kidney stones. As magnesium helps in depositing calcium in the bones, it then reduces the amount of calcium in the kidneys where it can crystallise and form stones. If you are low in magnesium, you have higher risk of kidney stone formation. Numerous researches have shown that taking magnesium supplements can help prevent kidney stones.
- Menstrual cramps. Menstrual cramping is a sign of magnesium deficiency. The uterine muscles require magnesium for relaxation and low magnesium levels can cause painful uterine contractions, also known as menstrual cramps.
- Chronic Insomnia. When you are having trouble sleeping or failing to stay asleep can also be due to low magnesium levels in the body. Magnesium works by calming neuronal activities in the brain to help relax the muscles and generate sedative effects to promote sleep.
Correcting magnesium deficiency can be fairly easy. There are a lot of magnesium-rich foods like milk, dairy products, cereals, bananas, apples, apricots, seafood, meat, fish, and the dark leafy greens. When you’re unsure that you are getting enough magnesium supply from your diet, you can take magnesium supplements. The body’s daily magnesium requirement ranges from 320 to 420 mcg but when you’re always stressed out or suffering from fatigue, you need more of this essential mineral.
Source Naturals Magnesium Malate
NOW Foods Magnesium Citrate
Nature’s Way Calcium Mag & D
Source Naturals Magnesium Ascorbate