35 Signs Of Magnesium Deficiency And How Much You Should Take For The Best Results
Magnesium is one of the most crucial nutrients to the proper functioning of the body and the brain. Every organ in the body uses magnesium in some way.
Moreover, magnesium balances the levels of other essential nutrients in the body, such as: zinc, potassium and calcium. The benefits of magnesium can eliminate the symptoms caused by numerous health conditions, such as: fatigue, chronic pain and insomnia. It can also provide a protection from numerous diseases, particularly diseases related to stress and aging.
According to the numerous studies, the lack of magnesium, also known as hypomagnesaemia, may increase the risk of death in people by 50 %. Taking into consideration the significant role of magnesium in the body, it is considered that the lack of magnesium is the leading deficiency in adults with nearly 80 %.
RDA (RECOMMENDED DAILY ALLOWANCES) FOR MAGNESIUM
According to the NIH, the RDA for magnesium depends on the gender and the age:
– Infants (6 months) – 30 mg
– 7 – 12 months – 75 mg
– 1 – 3 years – 80 mg
– 4 – 8 years – 130 mg
– 9 – 13 years – 240 mg
– 14 – 18 years – 360 mg for women and 410 mg for men
– 19 – 30 years – 310 mg for women and 400 mg for men
– 31+ – 320 mg for women and 420 mg for men
– Pregnant women – 350/360 mg
– Breastfeeding women- – 310/320 mg
HEALTH BENEFITS OF MAGNESIUM
Necessary for life, essential for the overall health, and a crucial component for the body cells, the benefits of magnesium help the human body to avoid illnesses, maintain hormonal balances, perform body functions properly under stress and maintain a healthy state. It acts as a stress antidote, which relaxes the body and improves sleep quality. It is necessary for more than 300 biochemical body functions and it is found in the bones, tissues, muscles and the brain. It is essential for the production of energy in the cells, regulation of membranes, relaxation of the muscles and proper functioning of the pumps. Moreover, not only magnesium is necessary for regulating body reactions, but it is also essential for two significant cellular functions, which are cellular reproduction and the production of energy.
In addition, magnesium is necessary for the synthesis of proteins, RNA and DNA. Regulated magnesium levels are the key to healthy bones, heartbeat, muscle contractions and proper nerve function.
The supplements of magnesium are also known to enhance the athletic performance, treat insomnia, restless leg syndrome (RLS) and prevent sleeping difficulties.
Other health benefits of magnesium include:
– Increases energy
– Relieves nerves and anxiety
– Treats sleeping difficulties and insomnia
– Helps with digestion and treats constipation
– Soothes muscles, spasms and aches
– Regulates potassium, sodium and calcium levels
– Enhances heart health
– Prevents headaches and migraines
– Prevents osteoporosis
– Improves insulin sensitivity
– Fights depression
– Reduces the risk of some cancers
– Treats asthma
SYMPTOMS OF MAGNESIUM DEFICIENCY
You may be magnesium deficient if you notice some of these symptoms:
• Poor digestion
• Muscle twitches and cramps
• Sensitivity to noise
• Anal spasms
• Cardiovascular disease and hypertension
• Behavioral disorders
• Tooth cavities
• Preeclampsia and eclampsia
• Chronic fatigue
• Kidney stones
• High blood pressure
• Irritable bowel syndrome
• Menstrual cramps
• Irritable bladder
• Swallowing difficulties
• Increases levels of CRP
Nowadays, the lack of magnesium is a very common issue. Nearly 65 % of the intensive care people have magnesium deficiency, whereas almost 15 % of the general population is magnesium deficient. The main reason for this is that many people eat a diet, which is low in magnesium, but rich in dairy products, meat, white flour and refined sugar.
In addition, the use of salt, coffee and alcohol, increased sweating, chronic diarrhea, stress, excessive menstruation, intestinal parasites, antibiotics and diuretics contribute to decreased levels of magnesium.
STOP DRAINING YOUR BODY OF MAGNESIUM
If you have noticed some of these symptoms or if you are magnesium deficient, here is a way that can help you fix magnesium deficiency.
– Limit or avoid the use of alcohol, coffee, sugar, salt, and colas.
– Try active meditation
– Consult with a doctor in order to see of your medications lead to magnesium deficiency
CONSUME MAGNESIUM-RICH FOODS
Some of the best sources of magnesium include:
– Dandelion greens
– Collard greens
– Brown rice
– Soy beans
– Swiss chard
– Pumpkin seeds
– Brazil nuts
– White germ
– Wheat bran
USE MAGNESIUM SUPPLEMENTS
– The recommended daily allowances (RDA) for magnesium are 300 mg on a daily basis. Many people take less than 200 mg a day.
– The best magnesium forms are: glycinate taurate, magnesium citrate, magnesium chelate, aspirate, even though malate, fumarate and succinate are also beneficial.
– The least absorbed magnesium forms are oxide, gluconate, sulfate and magnesium carbonate.
– To promote better absorption of magnesium, you can have a hot Epsom salt bath.
– There are a few side effects related to taking magnesium supplements. So, if you notice some of the mentioned symptoms, such as: cramping, low blood pressure, fatigue, muscle weakness, nausea and diarrhea, you may take magnesium a lot.
People, who suffer from a heart disease or a kidney disease, should consult with a doctor before taking any magnesium supplements. They may not be safe for people, who are taking antibiotics, heart medicines, or diuretics.