According to a released study in the Journal of Intensive Care Medicine lack of magnesium increases the risk of death, and triggers various diseases and health problems.
It can be easily taken in appropriate amounts provided that we consume healthy foods. The disturbing fact is that more than half of the population in the United States is deficient from this mineral. Namely, 65% of people admitted to the intensive care unit, and 15% of the general population, suffer from lack of magnesium.
This situation results from the use of modern diet that lacks magnesium, and on the other hand is high in refined and highly processed foods, based on white flour, meat, and dairy. Foods like beans, nuts, greens, sea vegetables are seldom present on our table.
This mineral is the most potent relaxation mineral as it promotes sleep, and it is a great antidote to stress. Therefore, if you are experiencing irritation, tightness, stiffness, and body cramps are actually an indication of magnesium deficiency.
Medical experts often use magnesium, in fact, the critical “medication” given in the case of a life-threatening arrhythmia intravenously, and in the case of constipation or a preparation for a colonoscopy, is consisted of milk of magnesia or a green bottle of liquid magnesium citrate.
Pregnant ladies receive it as well, especially when they are admitted in a hospital due to symptoms of pre-term labor, or in the case of high blood pressure of pregnancy (pre-eclampsia) or seizures.
Magnesium is accountable for over 300 enzyme reactions and is found in all body tissues, but mostly in the muscles, bones and brain. For that reason, it is highly needed for energy, muscle relaxation, membrane stability, and the function of many chemical pumps.
Nowadays, being short of magnesium is very common condition; however it should not be ignored as it causes various health issues.
If you suffer from these conditions and symptoms, then you may be a person who lacks magnesium:
- Asthma, Anal spasms, ADD, Angina, Autism, Anxiety
- Constipation, Chronic fatigue
- Diabetes, Difficulties with swallowing
- High blood pressure (Hypertension), Headaches
- Irritability, Insomnia, Irritable bladder and bowel syndrome
- Kidney stones
- Muscle cramps or twitches, Migraines, Menstrual cramps
- Osteoporosis, Obesity
- Palpitations, PMS
- Sensitivity to loud noises
Magnesium deficiency also causes inflammation in the body and higher CRP levels. In addition to this, magnesium levels in the body can be decreased as a result of some intestinal parasites, antibiotic use, diuretics (water pills), phosphoric acid in colas, excess alcohol, salt, coffee, chronic diarrhea, prolonged or intense stress, profuse sweating, and excessive menstruation. According to a conducted study in Kosovo, it was revealed that people under chronic war stress lose large amounts of magnesium through their urine.
Moreover, this vital mineral is easily lost from our bodies and as well as often poorly absorbed, therefore in order to aid its absorption take in vitamin D, B6, and selenium.
Regarding this matter, a recent scientific review of magnesium concluded:
“It is highly regrettable that the deficiency of such an inexpensive, low-toxicity nutrient results in diseases that cause incalculable suffering and expense throughout the world.”
How to improve magnesium levels inside our body?
It is quite simple, just follow these tips.
- Eat foods rich in magnesium:
- Brazil nuts
- Collard greens
- Soy beans
- Wheat bran
- Wheat germ
- Do not use meds which cause magnesium loss like diuretics and high blood pressure drugs
- Practice active relaxation
- Prepare yourself an Epsom salts bath (magnesium sulfate)
- Minimize coffee, sugar, salt, colas and alcohol intake
- Take magnesium supplements
Like any other mineral, the optimal way of taking them is in a combination with other minerals. The ideal forms you can take are glycinate taurate, or aspartate, magnesium citrate, also magnesium bound to Kreb cycle chelates (succinate, malate, and fumarate). Try to avoid magnesium carbonate, gluconate, sulfate, and oxide because they are not well absorbed.
The RDA (the minimum amount needed) for magnesium is approximately 300 mg a day, and most people get less than 200 mg. The obtained benefit from magnesium is 400 to 1,000 mg a day.
Have in mind that if you struggle with some kind of kidney disease or severe heart disease, you need to seek an advice from your doctor prior taking magnesium.
Magnesium will provide you relaxation, therefore if you suffer from any of the above mentioned symptoms, regulate your magnesium levels in your body and in that way secure your optimal health.