The standard American diet has been dramatically changed over the years, thus leading to a wide array of health problems that are rarely detected on time.
In fact, certain nutrient deficiencies have become quite common nowadays. Moreover, magnesium deficiency is definitely the most common nutrient deficiency, which affects about half of the U.S. population.
Why Is Magnesium an Important Mineral for Relaxation?
Magnesium is a mineral included in almost each body process, from optimal muscle function and muscle relaxation to proper nerve function. Specifically, the mineral is involved in around 300 biochemical processes and plays a crucial role in creating energy that makes it extremely important for all cellular functions and processes.
It is present in all body tissues, but mainly in the brain, muscles, and bones. Magnesium is needed for the cells to create energy, for various chemical pumps to work, to relax muscles, and to stabilize membranes.
Additionally, the mineral can decrease pain related to migraine headaches, lower muscle tension, improve sleep, reduce stress, and fight neurological disorders.
It is actually the most potent relaxation mineral available. Many doctors typically use intravenous magnesium if a patient is dying of a life-threatening arrhythmia. Doctors also give their patients a green bottle of liquid magnesium citrate or milk of magnesia if someone is constipated or needs to prepare for colonoscopy.
Pregnant women with high blood pressure, seizures, or pre-term labor also receive continuous high doses of intravenous magnesium.
In short, magnesium is crucial to maintaining overall health and well-being.
Here Are the Symptoms of Magnesium Deficiency:
- Chronic fatigue
- Muscle cramps or twitches
- Sensitivity to loud noises
- High blood pressure
- Menstrual cramps
- Irritable bowel syndrome
- Irritable bladder
- Anal spasms
- Trouble swallowing
- Kidney stones
That’s not all, this mineral deficiency has also been associated with greater CRP levels and inflammation in the body.
Here Are the Main Causes of This Mineral Deficiency:
Unfortunately, magnesium deficiency is a great health concern nowadays.
In the past, it was much easier to get the recommended amount of magnesium than today. Today, magnesium is not prevalent in the soil like it used to be. Namely, soil depletion decreased the amount of magnesium present in the food.
In addition, excessive consumption of high-fat foods, processed foods, sugar, salt, dairy, meat, white flour, alcohol, sodas, and coffee can contribute to this mineral deficiency.
The regular consumption of foods rich in calcium can also trigger magnesium deficiency. Keep in mind that you need to eat calcium- and magnesium-rich foods at the ratio of 1:1 in order to enhance the ability of your body to absorb the minerals.
Chronic stress, profuse sweating, excessive menstruation, chronic diarrhea, and long-term use of certain drugs such as antibiotics, diuretics, hypertension drugs and other drugs can significantly lower the amount of magnesium in your body.
What’s more, the presence of some intestinal parasites in your body may also be a culprit of this mineral deficiency.
The daily consumption of water loaded with fluoride can deplete your body of magnesium, as well.
Moreover, poor intestinal absorption can also interfere with magnesium absorption, even in case you consume foods rich in the mineral.
As a result of the fact that the mineral is poorly absorbed and quickly lost from your body, you can improve your body’s ability to properly absorb magnesium by taking it along with selenium, vitamin D, and vitamin B6.
Here Is How to Stop Depleting Your Body of the Mineral:
– Try to reduce your stress levels by practicing active relaxation;
– Avoid consuming highly-processed foods, sugar, salt, sodas, alcohol, and coffee;
– Consult your physician if your prescription medication leads to low amount of magnesium in your body. As mentioned previously, the excessive and long-term use of certain drugs, including antibiotics, diuretics, hypertension drugs and other pharmaceuticals can result in reduced amounts of the mineral in your body.
Consume Raw, Organic Foods Rich in Magnesium
The mineral is found in many raw, organic foods such as almonds, Brazil nuts, cashews, walnuts, pecans, wheat bran, kelp, soy beans, buckwheat, brown rice, wheat germ, tofu, filberts, rye, millet, dulse, beans, garlic, collard greens, dandelion greens, barley, parsley, avocado, shrimp, dates, and figs.
It is also present in raw, green leafy vegetables; wild-caught fish; pumpkin seeds; pink salt and unrefined sea salt; raw cacao; and raw, grass-fed dairy products.
Take High-Quality Magnesium Supplements
- The recommended daily magnesium intake is around 300 mg.
- Some people may need a higher amount of magnesium depending on their health problem.
- In fact, 400 – 1,000 mg of magnesium per day is the right dose for most people.
- The types of magnesium supplements with good bioavailability include magnesium aspartate, magnesium glycinate taurate, and magnesium citrate. This means the mineral is easily absorbed into the digestive tract and the bloodstream. Also, magnesium bound to Kreb cycle chelates (fumarate, succinate, or malate) are also great forms of magnesium supplements.
- Avoid taking magnesium oxide, gluconate, sulfate, and carbonate. These forms of magnesium are considered to be poorly absorbed.
- Most minerals should be taken along with other minerals in a multi-mineral formula for optimal results.
- Take a hot bath with Epsom salts to improve your body’s ability to absorb as well as get much needed magnesium.
Caution: You may experience diarrhea if you take great amounts of the mineral. However, magnesium glycinate does not lead to diarrhea.
Those suffering from severe heart disease or kidney disease should take magnesium supplements only under a doctor’s supervision.