We have been studying the importance of minerals for our health since ages and they have proved their worth enormously. Iron, calcium, potassium, and magnesium all of them are our life makers.
If you talk solely of magnesium, it is the most abundant mineral in the body making you exist and function normally. Researchers have valid evidence to claim the presence of 3,750 magnesium binding sites on human proteins.
All of these enzymes making your body operational also depend upon magnesium to run their errands. Almost all biochemical processes require the mercy of magnesium to function typically.
Following are some brief services of magnesium which are of course not limited to this point:
- Relaxation of blood vessels
- Proper formation of bones and teeth
- Creation of Adenosine Triphosphate (ATP), the energy currency of your body
- Muscles and nerve function including the muscles of heart
- Regulation of insulin sensitivity and blood sugar saving you from diabetes type 2 diseases because a recent study has shown that high magnesium intake decreases the risks of metabolic problems and blood sugar issues by 71%.
What if You have Magnesium deficiency?
Your cellular metabolic function requires constant magnesium supply and if you’re, unluckily, lacking the cellular magnesium, it can spoil your health imprisoning you to some vilely deadly diseases such as anxiety, depression, migraine headaches, cardiac death, cardiovascular diseases, fibromyalgia etc.
If your body lacks in magnesium, your detoxification processes can also be ruined by getting more free exposure to the toxins coming from all sides.
Specifically, your body needs magnesium for the optimization of mitochondria. It saves you from diseases like cancer and proves you better in the field when you play fight and flight.
How does magnesium play with mitochondria? And what are Mitochondria?
Mitochondria are tiny organelles (entities, elements) residing inside your cell around the nucleus. These bacteria-derived organelles produce ATP, the energy your body needs to function properly and provides you strength.
To sustain good health and to prevent the diseases, you need to make sure that you provide mitochondria with everything it needs for the optimal performance including all nutrients and other precursors as biological evidence has verified that most of the health problems typically trace back to mitochondrial dysfunction.
As Rhonda Patrick, a Ph.D. scholar says magnesium plays the pivotal role in keeping mitochondria under function and without apposite mitochondrial function, other plans to improve the health might never make it to the end.
For instance, your athletic performance depends upon the operations of mitochondria. Your sports performance typically depends upon your oxidative capacity meaning how much oxygen your muscle cells can consume during the activity and that in turn depends upon the ability of mitochondria to produce energy.
There are two straightforward ways to improve your oxidative capacity and both lead you to require magnesium.
First, you must increase the total number of mitochondria in your body cells by engaging your body into exercising labor. But mitochondria require magnesium to grow and propagate.
Second, you must increase the efficiency of your mitochondria to produce more ATP and to repair the body damage. And again this process requires more magnesium intake.
Now when you know how important magnesium is for your survival, we must plunge upon how much of it you need.
How much do magnesium you need?
Almost 100 years ago people used to take estimated 500mg of magnesium through food which was cultivated in the nutrient-rich soil. However, today, we are getting typically 150 to 300mg of magnesium from our routine diet.
Today, even when we’re bringing organic unprocessed food to our tables, we are not sure if they contain adequate magnesium proportion because this very thing depends upon the nutrient richness of soil they are grown in. If the soil lacks the magnesium content, your organic bites won’t help you anyway.
But sadly, much of our lands lack nutrients comparatively and keeping this content in mind, experts believe that it is time for people to take magnesium supplements.
Usually, our bodies are recommended to take around 310 to 420 mg magnesium per day varying according to the age and gender but researchers believe that we should at least take 600 to 900mg magnesium per day for better health and fitness.
Author of “The Magnesium Miracle” Dr. Carolyn Dean has another thing to say. She recommends using your intestinal reaction as a predictor of your required dose.
She suggests starting from 200mg magnesium citrate per day and increasing it gradually until you acquire fairly loose stools. If the magnesium in your body will cross the required spot, it will flush it out and you would be able to determine your benchmark or cutoff point.
Make it sure that you strictly use Magnesium Citrate because it has a fair laxative effect. You must also consider taking multiple doses a day than using one large dose.
If you reckon you need magnesium supplement to meet the cutoff point, you should preferably go for magnesium threonate. It has the tendency to get past the cell membrane even of your mitochondria and will help you to produce more energy. It can also improve your memory by penetrating into the blood-brain barrier (that keeps the blood and cerebrospinal fluid separate).
(If your headache and migraine is getting out of control, keep a check on your vitamin B12 intake and coenzyme Q10).
Now as we’re done with how much magnesium you need, you might wonder about how you would know if your body needs it at first place.
Signs, Risks, and Symptoms of Magnesium Deficiency
If you’re not eating leafy greens foods enriched with magnesium, you are losing it. The major sign of magnesium deficiency is eating processed food quite a lot. Magnesium resides at the center of the chlorophyll molecule (a part of the plants) and if you’re avoiding those green foods, you are pushing magnesium away.
You can also lose magnesium through sleeplessness, stress, alcohol consumption and by using the prescription drugs in access such as diuretics, fluoride, statins, fluoride-containing drugs specifically fluoroquinolone antibiotics that are more likely to diminish if the insulin level is elevated in the body.
As all of these factors can be found commonly in Western people, there is no shock in revealing that from 50 to 80% residents of the United States are thought to be deficient in magnesium.
However, there is no medical or clinical test exposing you to your true magnesium status because most of it resides in your bones and soft tissues while only 1% of the total volume appears in blood. But people say there are certain labs that provide you an RBC magnesium test offering you an agreeable estimate of it but the best way to assess is to keenly observe the symptoms and signs.
There are some crucial of them:
- A headache or a migraine
- Loss of appetite
The symptoms of magnesium deficiency usually start from Charlie Horses, the muscles spam you experience when you stretch your legs.
These signs clearly ask you to watch your magnesium intake because if it gets a little more serious, it will eventually lead you to the seizures, coronary spasms, altered heart rhythms and personality changes, the worst of all.
Have I successfully convinced you to watch over your diet to make it sure your body is operating fine?
If yes, let’s move ahead and if not, read the whole thing again because it is lifesaving.
Top Magnesium containing foods that can save your life
Precisely, there is one fine tip to maintain your magnesium balance: to use plenty of leafy green foods on daily basis. Green food not only provides you with magnesium but with all necessary nutrients your body needs, making it a fair deal.
You can go for:
Seeds and Nuts (Sunflower seeds, cashew, almonds, pistachios etc)
Fruits and Berries (Papaya, Raspberries, Strawberries, Tomatoes, Cantaloupe)
Herbs and spices (Chives, cumin seed, mustard seeds, basil, fennel, cloves, coriander etc)
Taking whole nutrient-rich food not only helps you balance your magnesium proportion but also deals all the nutrients you need. The Proper diet contains all the factors and aspects that lead you towards a better optimal life. And when you use supplements, you trouble yourself though keeping a check on how these nutrients are cooperating with each other in the body.
Natural ways are always the finest ones.
But if after taking all the healthy green food and well-balanced diet, you still confront magnesium deficiency symptoms, you need to consider magnesium supplements and to consult a physician to maintain it.