Sometimes, it may not be aware of it, but if you experience symptoms such as abnormal heart rhythms, muscle spasms, twitching eye, weakness or fatigue for no apparent reason, your body probably lacks sufficient amounts of this mineral.
Furthermore, blood tests can not indicate magnesium deficiency, since only one percent of which is distributed by the blood, so you must examine the levels of magnesium if you already experience some of the most common symptoms of magnesium deficiency.
it is stored mostly in the organs and bones, as it serves to support numerous biological functions. Therefore, it is possible t have low levels of magnesium in the body and not be aware of it, so this deficiency is often called “invisible disability.”
Research has shown that even 80 percent of American adults do not get enough magnesium present and may lack it. Another study showed that only 25 percent of Americans are getting the recommended daily allowance of magnesium, which is 310 to 320 milligrams (mg) for women and 400 to 420 for men.
What’s more, Dr. Carolyn Dean, a doctor of naturopathic medicine and even states that this amount of magnesium is “just enough to avoid deficiency plane.”
it is a mistake to believe that magnesium is necessary only for our bones and heart, as the role of this mineral for the whole body is just incredibly important. Research has found 3751 binding sites magnesium in human proteins, suggesting that relies largely health and prevent many diseases.
Also it included in more than 300 different enzymes in the body and is vital for detoxification of the body, as it helps eliminate toxins, heavy metals and environmental chemicals.
These are some of the roles of magnesium in our body:
Magnesium Miracle, published in 2014, was written by Dr. Dean, a man who studied this mineral for more than 15 years. This book explains the scientifically proven magnesium deficiency in the following 22 medical areas effects:
Early symptoms of a deficiency of this mineral include fatigue, weakness, loss of appetite, nausea and headaches, while exhibiting the following signs of this deficiency is not treated in time and lasts for a period of time longer:
Magnesium may be helpful in preventing chronic diseases. Numerous studies have shown that it is compatible with the proper functioning of metabolism, specifically in terms of glucose regulation, type of diabetes prevention @, and insulin sensitivity.
To clarify this, high levels of magnesium in the lower body the risk of impaired glucose and insulin metabolism and slow the development of prediabetes to diabetes in middle age.
According to experts, “magnesium intake may be particularly beneficial to offset the risk of developing diabetes if you have high risk.”
trials addition, researchers have provided the increased intake of this mineral leads to bone mineral density increased in people. Norwegian researchers found that the presence of magnesium in drinking water reduces the risk of hip fractures.
Overall, this mineral may help reduce the risk of all cancers. The American Journal of Clinical Nutrition published a study showing the relationship between higher intake of dietary magnesium and reducing the risk of colorectal tumors.
The meta-analysis showed that for every 100 mg increase in magnesium intake, the risk of colorectal tumors was reduced by 13 percent, while the risk of colorectal cancer by 12 percent. Researchers believe that magnesium many anticancer properties due to the ability to reduce insulin resistance, which can cause favorable effects on tumor development.
Magnesium is found in large amounts in leafy green vegetables like spinach and kale, seaweed, nuts, avocados, beans and seeds such as pumpkin seeds, sunflower and sesame. One of the best options is the juice of vegetables in order to get the most out of them.
However, it is not enough just to eat foods rich in magnesium, as now, most grown food lacks magnesium and other minerals.
Dr. Dean says:
“Magnesium is grown off the ground much more than calcium hundred years ago …, we would get maybe 500 milligrams of magnesium in a normal diet. Now we are lucky to get 200 milligrams” .
Namely, in many foods grown in these days, herbicides such as glyphosate, act as chelators, and therefore block the absorption and utilization of minerals, so r magnesium difficult to find in food. Additionally, it is depleted in the process of cooking and processing.
On the other hand, many of the foods affect the way the body absorbs this essential mineral. For example, excessive alcohol consumption influences the absorption of vitamin D which helps absorption of magnesium.
Dr. Danine Fruge, associate medical director at the Pritikin Longevity Center in Florida also suggests that the body eliminates magnesium through the kidneys in the case of high sugar intake and “resulting in a net loss. ”
reduced magnesium levels are also linked to these factors:
Vitamin K2, calcium and vitamin D must be balanced with magnesium
supplementation can help reduce the risk of magnesium deficiency, but it is not so simple. To be clear, by taking magnesium supplements, you should also take calcium, vitamin D3 and vitamin K2 as well, since they all work together. For example, excess amounts of calcium without adequate intake of magnesium can cause a heart attack and sudden death.
Researchers have examined the paleolithic diet or caverns found that the ratio of calcium and magnesium in the diet that our bodies evolved to consume is 1-to-1. In general, the diet is higher in calcium magnesium, and their ratio is about 3.5 to 1.
In the case of high levels of calcium, but low amounts of magnesium, a person may experience muscle spasms and heart problems. Dr. Dean explains:
“What happens is, muscle and nerve function that magnesium is responsible for is diminished. If you do not have enough magnesium, muscles go into spasm. The calcium causes the muscles to contract. If you have a balance, his muscles would do. They’d relax, contract, and create their activity. “
Moreover, the balance of calcium and magnesium also claims sufficient amounts of vitamin K2 and D. These 4 important nutrients support each other, and the imbalance may be the reason for the relationship between calcium supplements and increased risk of heart attack and stroke, as well as cases of vitamin D toxicity
These side effects are due to the fact that vitamin K2 keeps calcium in the appropriate place, so in the case of its deficiency, added calcium accumulates in the wrong places, such as soft tissue, and cause further problems partially.
Similarly, if you take vitamin D orally, you should also consider taking vitamin K2 and magnesium, either in the form of supplements or foods, such as excessive doses of vitamin D without magnesium and vitamin K2 in appropriate amounts can cause toxicity of vitamin D and magnesium deficiency symptoms, such as inadequate calcification causing heart damage.
How to raise magnesium levels
Magnesium levels can be elevated greatly through the green juice. Organic foods are often rich in it if grown in soils with high nutrient content.
However, if you decide to take magnesium supplements, you can choose from several different types, since this mineral must be bound to another substance, and can not find a magnesium supplement 100 percent.
The “test bowel” is helpful because it determines if an excessive amount of magnesium is taken through supplementation.
In the words of Dr. Dean:
“The best way to know if you are getting enough magnesium is the” proof of the intestine. “You know when you have too much magnesium when stools become loose. This, in fact, can be a blessing for people with constipation … [which] is one of the manifestos many forms of magnesium deficiency. ”
Another extremely effective way to increase your magnesium levels is to take regular baths Epsom salt or foot baths. Epsom salt is actually a magnesium sulphate, which can be easily absorbed through the skin. You can also use magnesium oil for topical use. However, note that you should avoid magnesium stearate, because although it is commonly used, is a harmful additive.
The substance is combined with magnesium in the supplement influences the absorption and bioavailability, and may also provide health benefits.
The various different ways, and some of the best alternatives include magnesium citrate threonate on entering cell membranes and mitochondria, and increase energy levels.
We will provide important information about these combinations of supplements: