Magnesium Deficiency Could Be Ruining Your Life

Suffering from unexplained fatigue or weakness, abnormal heart rhythms or even muscle spasms and eye twitches? A magnesium deficiency could be to blame.

magnesium deficiency
[Image via Wikipedia Commons]
Magnesium is the fourth most abundant mineral in your body. It is also an electrolyte, a mineral in blood and other fluids that carries an electric charge. This electricity is what is responsible for brain activity. Without electrolytes like magnesium, your muscles won’t respond, your heart will not beat, and your brain will not receive any communication signals. Magnesium is a mineral that helps to give us our life force.

Magnesium is also an important cofactor in over 300 processes in your body. These processes help to transmit nerve impulses, detox the liver, form bones and teeth, and regulation the temperature of your body.

Currently up to 80% of adults have a magnesium deficiency and it is more common in adolescent girls and adults. If the recommended daily amount of 310 to 320 milligrams (mg) for women and 400 to 420 for men is not met, you may begin to experience some of these symptoms:

  • Constipation
  • High blood pressure (Hypertension)
  • Insomnia
  • Seizures
  • Anxiety
  • Behavioral distrubances
  • Fatigue
  • Depression
  • Lethargy
  • Sleep issues
  • Anxiety disorders
  • Impaired thinking/memory
  • Pain
  • Tension
  • ADHD
  • Muscle cramps
  • Brain fog
  • Agression
  • Chronic back pain
  • Headaches
  • Migraines
  • Anger
  • Muscular pain

More serious condition can occur because of a magnesium deficiency as well. Most individuals with any of the major chronic diseases benefits from taking a magnesium supplement. Research has shown that magnesium deficiency make be a key factor in many illnesses, such as:

Can My Doctor Tell Me If I Have A Magnesium Deficiency?

blood-testNo. Blood tests unfortunately cannot tell if you have a magnesium deficiency or not. The body tightly controls the levels of magnesium in the blood as if blood levels drop even a little bit, you would have a heart attack. In order to prevent the blood levels from dropping, the body robs all your tissues, bones, and cells of the stored magnesium.



Results on a blood test wouldn’t show magnesium deficiency because not only would the blood cells be robbed of the mineral in order to keep the heart going, but only 1% of body magnesium is located in the blood while the rest is in the cells, bones, and tissues.

Why Am I Deficient?

Numerous things can cause magnesium deficiency.

Stress can severely lower magnesium levels because in order to prevent high levels of the stress hormone cortisol from being made, magnesium is needed. Low magnesium levels can also reduce the amount of melatonin, a necessary hormone for sleep and wake cycles. If you don’t get enough sleep, you get stressed, so this becomes a vicious magnesium draining cycle.

nutritionist, nutrition, nutritionist miami, weight loss, recipes, vegan, pumpkin, pancakes, breakfast, weight loss, losing weight, lose weight, sugar, honey, agaveSugar can also reduce magnesium levels. We are eating more and more sugar everyday, and magnesium is crucial for regulating blood sugar levels. The more sugar you eat, the more magnesium you use to try and stop dangerous sugar spikes in your system, which depletes your body of the mineral and causes magnesium deficiency.

magnesium deficiencyThe increased use of fertilizers and pesticides in farming has depleted most of the plant foods we eat that are supposed to have magnesium of the mineral. Yes, even plants have magnesium deficiency. Magnesium is found less and less in soil which doesn’t allow the foods we eat to absorb the mineral. Pesticides also kill those beneficial bacteria/fungi that are necessary in order for plants to convert soil nutrients into plant nutrients usable by humans.

Even certain medications can deplete magnesium from the body, such as birth control pills, antibiotics, blood pressure medications, prednisone, and cortisone.

Caffeine can also help develop a magnesium deficiency as caffeine works as a diuretic, causing you to lose more magnesium in your urine.

Our increased exposure to daily toxins like plastics, car exhaust, and chemicals also increases our needs for magnesium to help detoxify us.

So What Are The Best Ways To Get Magnesium?

1. Eat more foods naturally rich in magnesium that are grown in magnesium rich soil, such as:

 

Leafy Greens

  • Spinach
    • 1 cup cooked = 39% DV (daily value)
  • Swiss chard
    • 1 cup cooked = 38% DV
  • Kale
    • 1 cup cooked = 19% DV
  • Collard Greens
    • 1 cup cooked = 13% DV

Nuts and Seeds

  • Squash & Pumpkin Seeds
    • 1/2 cup = 81% DV
  • Brazil nuts
    • 1/2 cup = 63% DV
  • Almonds
    • 1/2 cup = 48% DV
  • Cashews
    • 1/2 cup = 44% DV
  • Peanuts
    • 1/2 cup = 31% DV
  • Walnuts
    • 1/2 cup = 16% DV

 

Fish

  • Mackerel
    • 3 ounces = 21% DV
  • Pollock
    • 3 ounces = 18% DV

Beans and Lentils

  • Soy Beans
    • 1 cup cooked= 37% DV
  • White Beans
    • 1 cup cooked = 28% DV
  • Garbanzos
    • 1 cup cooked = 20% DV
  • Lentils
    • 1 cup cooked= 18% DV

Whole Grains

  • Brown Rice
    • 1 cup cooked = 21% DV
  • Quinoa
    • 1 cup cooked = 30%
  • Millet
    • 1 cup cooked = 19%
Plain Non-Fat Yogurt

  • 1 cup = 12% DV

Dried Fruits

  • Prunes
    • 1/2 cup = 11%
  • Apricots
    • 1/2 cup = 10%
  • Figs
    • 1 fig = 1% DV
  • Dates
    • 1/2 cup = 8%
  • Raisins
    • 1/2 cup = 7%

Dark Chocolate

  • 1 square (1 oz.) = 24% DV

Avocados

  • 1/2 cup pureed = 9%

Bananas

  • 1 cup = 10% DV

pills2. Supplements are okay to take, as long as you know which kind of magnesium you are taking. Supplements can also put you at risk for getting too much magnesium. However, this is easy to determine. If your stools are soupy and soft, you’re taking to much. Try cutting the dosage in half.

The different types of magnesium found in supplements are:

  • Magnesium glycinate – tends to have the highest levels of absorption
  • Magnesium chloride/magnesium lactate – only 12% magnesium, but better absorption than others
  • Magnesium carbonate – has antacid properties, contains 45% magnesium
  • Magnesium citrate – mixed with citric acid, has laxative properties
  • Magnesium oxide – non-chelated form, contains 60% magnesium, has laxative properties
  • Magnesium sulfate/Magnesium hydroxide – sold as milk of magnesium, only to be used a laxative.
    • WARNING: overdoes is possible, use as directed
  • Magnesium taurate – magnesium and taurine, and amino acid. Provide calming effect on mind and body.
  • Magnesium threonate – best magnesium supplement on the market as it can penetrate the mitochondria in the cells.
  • Magnesium stearate
    • WARNING: DO NOT TAKE. This is a potentially hazardous additive.

What do you think about the causes of magnesium deficiency? Let me know your thought below! Don’t forget to share with your family and friends!


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References:

  1. https://www.nlm.nih.gov/medlineplus/ency/article/002350.htm
  2. http://care.diabetesjournals.org/content/27/1/134.full/Magnesium-Intake-and-Risk-of-Type-2-Diabetes-in-Men-and-Women
  3. http://ajcn.nutrition.org/content/69/4/727.short
  4. http://circ.ahajournals.org/content/98/12/1198.short
  5. http://ajh.oxfordjournals.org/content/10/3/346.short
  6. http://www.sciencemag.org/content/177/4049/606.short
  7. http://jama.jamanetwork.com/article.aspx?articleid=200073
  8. http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037
  9. http://www.webmd.com/sleep-disorders/tc/melatonin-overview
  10. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1855626/
  11. https://en.wikipedia.org/wiki/Magnesium_deficiency_(plants)#cite_note-3


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Disclaimer: The techniques, strategies, and suggestions expressed here are intended to be used for educational purposes only. The author, Angelique Johnson, and the associated www.nutritionbyangelique.net are not rendering medical advice, nor to diagnose, prescribe, or treat any disease, condition, illness, or injury. It is imperative that before beginning any nutrition or exercise program you receive full medical clearance from a licensed physician. Angelique Johnson and www.nutritionbyangelique.net claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the material presented here.