How to Know if You Need More Magneisum

Did you know? A whopping xc percent of humans are estimated to be deficient in magnesium.

This content was originally published past the Longmont Observer and is licensed under a Artistic Eatables license.

By Mandy Froelich  / Life in Blossom

Did y'all know? A whopping xc percentage of humans are estimated to be scarce in magnesium. Because the mineral is responsible for over 300 biochemical reactions in the body, besides as impacts blood pressure, metabolism, and immune function, obtaining acceptable stores of the food is vital.

What, exactly, is magnesium?

Magnesium is a mineral constitute in the Earth, sea, plants, animals, and humans. The bulk (60%) of magnesium is plant in your bones, while the rest is in your muscles, soft tissues, and fluids. Every jail cell in your torso needs magnesium to function. In fact, one of magnesium'southward chief roles is interim as a cofactor or "helper molecule" in the biochemical reactions performed by enzymes, reports Healthline.

Magnesium is involved in energy creation, protein germination, gene maintenance, muscle movements, and nervous organization regulation. Therefore, obtaining acceptable amounts of magnesium should be on anybody's priority list.

Why is magnesium deficiency so widespread?

Good question, as there are several reasons.

• Depleted soil atmospheric condition mean that plants (and animals that are fed from those plants) are lower in magnesium.
• The use of chemicals, such as fluoride and chlorine, bind to magnesium, making the h2o supply low in the mineral, as well.
• Mutual substances — such as sugar and caffeine — deplete the body's magnesium levels.
• Stress also taxes the endocrine system, depleting levels of magnesium

Folks who alive virtually the ocean (good source of magnesium), eat foods grown in magnesium-rich soil, and beverage magnesium-rich water don't necessarily accept to worry near beingness deficient. However, that doesn't apply to the majority of people living on World.

Y'all might be deficient in magnesium if…

Every bit Wellness Mama points out, risk factors for low magnesium vary. Still, the following are clues that you might need more magnesium:

1. You're fond to sugar
2. You lot take calcium supplements
3. You lot drink soda and other sugar-filled drinks
4. You suspect or have been diagnosed with celiac disease or other digestive disorders (like Crohn's disease)
5. You consume a lot of processed nutrient and conventional dairy
6. You have a h2o softener or drink city water
7. You have Type 2 diabetes
8. You avoid green vegetables, leafy greens, and raw, unprocessed basics and seeds
9. You are an older adult or take prescription medications
10. You lot consume food grown in depleted soils (the majority of the population)

ten Symptoms of Magnesium Deficiency

Some experts claim that magnesium deficiency is the single largest health trouble in our world today. Post-obit are symptoms that you lot may exist experiencing a deficiency of the vital mineral.

1. Calcification of the arteries
   Unfortunately, this is ane of the first symptoms to announced, as well as one of the most serious. Calcification of the arteries tin can occur from depression magnesium levels. Equally a outcome, i's preposition to develop coronary bug, similar heart attacks, middle failure, and heart disease, is increased.
   Magnesium'south ability to preclude over-calcification is one reason why the Framingham Helath Study found that consuming enough magnesium lowers the risk of coronary centre disease. Believe it or not, half of all eye attack patients received injections of magnesium chloride to help stop the claret clotting and calcification.
2. Musculus Spasming & Cramping
   This is one of the most notable symptoms of being deficient in magnesium. Just as calcification can cause stiffening of the arteries, information technology can cause stiffening of muscle tissue, as well. This can effect in awful cramps and spasms. Fortunately, consuming enough magnesium (or supplementing the food) can reduce the incidence of this symptom.
3. Anxiety & Depression
   Anxiety and depression affect millions of people. Could something every bit simple as magnesium  assist to reduce the dejection? Research suggests "yep."Psychology Today explains i possible reason:
   "Magnesium hangs out in the synapse between two neurons along with calcium and glutamate. If yous recall, calcium and glutamate are excitatory, and in excess, toxic (link is external). They activate the NMDA receptor. Magnesium can sit on the NMDA receptor without activating information technology, like a guard at the gate. Therefore, if we are deficient in magnesium, at that place's no guard. Calcium and glutamate tin can activate the receptor like there is no tomorrow. In the long term, this damages the neurons, eventually leading to jail cell expiry. In the brain, that is not an easy state of affairs to contrary or remedy."
4. Hormone Imbalances
   If yous experience crazy "ups" and "downs" before or later your catamenia, it's likely your trunk is scarce in magnesium. The higher the estrogen or progesterone levels in a woman's torso, the lower the magnesium. This is likewise why why pregnant women feel more leg cramps.
   According to Dr. Carolyn Dean, writer of the book The Magnesium Miracle, muscle cramps related to the menstrual wheel can too exist related to magnesium levels. She recommends women with bad PMS and cramps accept magnesium early on in their cycles before the symptoms begin.
5. High Blood Pressure / Hypertension
   A Harvard report with over 70,000 people establish that those with the highest magnesium intake had the healthiest blood force per unit area numbers. A follow-up meta-assay of available studies showed a dose-dependent reduction of claret pressure with magnesium supplementation.
   That's not all — a University of Minnesota report constitute that the risk for hypertension was 70 percent lower in women with adequate/high magnesium levels.
6. Pregnancy Discomfort
   Like to hormone problems, low magnesium levels tin can adversely affect pregnancy health and mood. Some women report less morning time sickness during pregnancy when supplementing with transdermal magnesium.
   Magnesium can also reduce hypertension and musculus cramps during pregnancy. Supplementation can likewise help to ward off preterm labor and alleviate headaches.
7. Low Energy
   You may remember from biology class that magnesium is required in the reactions that create ATP energy in cells. As Wellness Mama summarizes, ATP or adenosine triphosphate is the primary source of energy in the cells. To be agile, it must bind to a magnesium ion.
   In other words, without magnesium, you literally won't take free energy on a cellular level. This tin show up as fatigue, depression energy, lack of bulldoze, and other problems.
8. Bone Wellness
   Most people regard calcium as the most important mineral for healthy basic. While it is important, magnesium may even be more so! In cases of magnesium deficiency, the bone suffer in the following means:
   1. Vitamin D Absorption
      Magnesium is essential for vitamin D to turn on calcium absorption. That's why magnesium supplementation may be necessary when taking vitamin D (or else levels may become even more than depleted).
   2. Proper Calcium Use
      Magnesium is required to stimulate the hormone calcitonin which draws calcium out of the muscles and tissues and into the bones. This helps explicate why magnesium helps lower the take chances of osteoporosis, arthritis, kidney stones, and heart attack.
9. Sleep Problems
   Melatonin, chamomile, and lavender are all helpful aids to snooze peacefully. Withal, magnesium is the ultimate relaxation mineral, as Dr. Mark Hyman says. Magnesium helps to relax the body and the heed, which both contribute to restful sleep. Furthermore, magnesium is required for proper part of the GABA receptors in the brain. GABA is the neurotransmitter that allows the brain to transition to a restful state.
10. Other Symptoms
    A number of vitamins and minerals work synergistically and magnesium tops the list. Information technology is needed for the proper utilization of calcium, potassium, vitamin 1000, vitamin D, and other nutrients. Past using magnesium externally or transdermally ("across the skin"), the body can absorb what it needs without arresting besides much.

The Best Ways To Boost Your Magnesium Levels

Believe it or non, magnesium deficiency is actually quite uncomplicated for the torso to resolve with the right form of magnesium. Almost of the supplements on the market place are pills or solutions taken internally. Though these tin be effective, they can also cause digestive disturbances or stress the kidney (definitely not ideal during pregnancy). Furthermore, experts estimate that magnesium absorption in the digestive organisation ranges from 20-55%, depending on the source. That means more half of the magnesium leaves the torso as waste.

Enquiry currently shows that a combination of oral magnesium (in the correct form) and topical magnesium is ideal for boosting depression levels. A deadening-release option can have an assimilation rate up to 85%. This one, for example, has been formulated to subtract digestive distress. It also contains B vitamins.

Foods Abundant in Magnesium

If supplements aren't for yous — no worries! There are plenty of food-dense foods that are rich sources of magnesium. The following contain loftier levels of the anti-stress mineral:

• Nighttime chocolate
• Basics and seeds (specifically pumpkin seeds)
• Avocados
• Bananas
• Leafy greens (kale, spinach and chard)
• Wild-caught fish
• Himalayan pink bounding main table salt
• Ocean vegetables
• Sprouts
• Grass-fed dairy (though controversial in sure dietary camps)

For recipe ideas, visit Life in Flower.

Summary

Nearly anybody is magnesium scarce. Nonetheless, it is a relatively simple deficiency to correct — if you have action to consume more than magnesium-rich foods or supplement. If yous experience any of the symptoms above, consult with your doctor and/or receive a blood panel to make up one's mind if y'all are deficient. At the very least, consuming more magnesium-rich foods volition reduce your chances or experiencing hardening of the arteries, enhance your sleep, and help balance your mood.

Sources:

1. Aarhus Academy. (2013, October 4). Inquiry reveals the mechanism of the sodium-potassium pump. ScienceDaily.
2. Shea MK, Holden RM. Vitamin K status and vascular calcification: evidence from observational and clinical studies. Adv Nutr. 2012;iii(2):158-65.
3. Hruby A et al., Magnesium intake is inversely associated with coronary artery calcification: the Framingham Heart Study. JACC Cardiovasc Imaging. 2014;7(1):59-69.
4. Sun Ha Jee, et al., The consequence of magnesium supplementation on claret pressure: a meta-analysis of randomized clinical trials. American Periodical of Hypertension 2012;15(8):691–696.
5. Zofková I, Kancheva RL. The relationship betwixt magnesium and calciotropic hormones. Magnes Res. 1995;8(one):77-84.
6. Rude RK, Olerich M. Magnesium deficiency: possible function in osteoporosis associated with gluten-sensitive enteropathy. Osteoporos Int. 1996;6(half dozen):453-61.

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Source: https://www.longmontleader.com/local-news/10-signs-you-are-deficient-in-magnesium-and-what-to-do-about-it-2386610

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