Magnesium is a mineral that is very important for proper body function and overall health. It is the 4th most abundant mineral in the human body and it essential for the proper function of more than 300 enzymes. Magnesium is also important for the biochemical processes that happen in the body which are essential for the proper metabolic function such as:
- blood vessel relaxation
- proper formation of bones and teeth
- blood sugar and insulin sensitivity regulation
- muscle and nerve function
- formation of ATP (adenosine triphosphate)
Magnesium deficiency can cause serious health issues
Magnesium deficiency can lead to cellular metabolic dysfunction which can progress into anxiety, cardiovascular disease, fibromyalgia, sudden cardiac death, headaches and death from all causes.
Magnesium is also needed for the proper detoxification process as well as for optimizing mitochondria in order to prevent cancer.
Magnesium for mitochondrial health
The mitochondria are organelles in the cells which produce ATP. ATP is the energy that our organs use to function properly.
Numerous studies have proven that the root cause of many health issues is mitochondrial dysfunction. This is why it is very important to provide the mitochondria with the nutrients they need in order to prevent diseases and improve the overall health.
Magnesium is particularly important because the ability of mitochondria to produce energy in the cells determines the oxidative capacity.
How much magnesium do you need?
The recommended daily amount of magnesium is 310-420 mg daily but it depends on age and sex. Some researchers claim that to maintain optimal health you should take 600-900 mg. Dr. Carolyn dean says that you should start taking 200 mg of magnesium citrate every day and to increase the dose until you start having loose stools.
Magnesium supplements such as magnesium L-threonate are also beneficial because they penetrate the cell membranes as well as the mitochondria and the blood-brain barrier.
Magnesium deficiency – risk factors, signs and symptoms
The main reason for magnesium deficiency is consumption of heavily processed foods. This mineral can also be lost because of alcohol consumption, prescription drugs, lack of sleep and stress.
The first signs of magnesium deficiency are loss of appetite, muscle spasms, headache, fatigue, nausea and vomiting. Chronic magnesium deficiency can cause abnormal heart rhythms, personality changes, tingling, numbness, coronary spasms and seizures.
Foods high in magnesium
To maintain healthy levels of magnesium in the body you should eat more dark-green leafy vegetables. You can get the most of them if you juice them. These are the vegetables that contain most magnesium:
- Beet greens
- Bok Choy
- Brussels sprouts
- Broccoli
- Collard greens
- Kale
- Turnip greens
- Swiss chard
- Romaine lettuce
- Spinach
Other magnesium rich foods:
- Avocado
- Fatty fish
- Fruits and berries
- Squash
- Herbs and spices (fennel, cumin, mustard seeds, parsley)
- Raw cacao nibs and unsweetened cocoa powder
- Seeds and nuts
Balance magnesium levels with calcium, vitamin K2 and vitamin D
If you want to take magnesium supplements it is very important to know how to balance the levels of this mineral with vitamins D, K2 and calcium.
Imbalance of the nutrients in the body can cause serious issues such as vitamin D toxicity, stroke or heart attack.
The magnesium and calcium ratio should be 1:1 but the supplementation of magnesium should be 2 times higher because calcium can easily be added in the diet.
To find out your personal dosage of vitamin D you should test the vitamin D levels in your body twice a year.