Magnesium is a type of mineral that facilitates various biological processes. It’s the 4th most abundant mineral in the human body, carrying over 300 biological reactions. Without it, the body cannot complete most of its very complex biological processes.
Magnesium is critical to keeping the heart, kidneys, and muscles healthy. This nutrient balances other minerals in the body for better absorption.
Benefits of Magnesium
Cuts the Risk of Osteoporosis
Magnesium helps enhance the absorption of calcium in the body. Together, calcium and magnesium keep the bones dense and strong. Magnesium deficiency can alter how calcium is metabolized by the body, resulting in osteoporosis. Boosting your magnesium consumption will cut the risk of bone disease significantly.
Keeps the Cardiovascular System Healthy
Apart from protecting the bones from disease, magnesium also keeps the cardiovascular system healthy. In fact, this nutrient is associated with lowered risk of coronary heart disease. Studies show that ample magnesium level in the body reduces the risk of a stroke, abnormal heart rhythms, and heart attacks.
Protects from Diabetes
Those who take magnesium supplements have a lower risk of developing type-2 diabetes and severe diabetic retinopathy. Magnesium helps metabolize carbohydrates and regulate the activity and level of insulin in the system. This nutrient also controls blood sugar level. Studies show that increasing a person’s intake of magnesium by 100 milligrams reduces the risk of type-2 diabetes by 15%.
Causes of Magnesium Deficiency
Unfortunately, most foods contain very little doses of magnesium. This is one of the prime reasons why the majority of the population is magnesium deficient. Other factors that cause magnesium deficiency are:
Stress: Studies show that high levels of stress caused an accelerated depletion of magnesium in the body. According to researchers, anxiety affects the level of magnesium in the body.
Poor Diet: Certain types of foods reduce the level of magnesium in the body. Caffeinated drinks, sugar, alcohol are just a few of the many foods that can cause magnesium deficiency. Research shows that it takes 287 molecules of magnesium to metabolize one glucose molecule.
Certain Drugs: Some types of prescription and over the counter medication can cause magnesium depletion. These drugs include birth control, insulin, antibiotics, and diuretics.
Symptoms of Magnesium Deficiency
The most common signs of magnesium deficiency are anxiety, weak bones, and low energy. Other symptoms include general weakness, disrupted sleep, and severe hormonal imbalance. Irritability, headaches, abnormal heartbeat, fatigue, and unexplained muscle spasms are also signs of magnesium deficiency.
How to Boost Magnesium Intake
Eat Magnesium-Rich Foods
The best sources of magnesium are cashew nuts, buckwheat, almonds, and Brazil nuts. Kelp, molasses, millet, and pecans are also packed with this nutrient.
Take Magnesium Supplements
If you’re not getting enough magnesium from the food you eat, we highly recommend taking magnesium supplements. Magnesium supplements come in pill and topical oil form. The best kinds of magnesium supplements are those made with:
- Magnesium Amino Acid Chelate
- Liquid colloidal Magnesium
- Magnesium Chloride
- Magnesium Citrate
We don’t recommend taking magnesium oxide because this compound is converted into magnesium hydroxide, which is caustic. Magnesium hydroxide will damage the stomach and intestine tissues.
Eat Nutrient-Dense Foods
Apart from eating magnesium-rich foods, eat foods rich in vitamin B1, selenium, vitamin E, and vitamin B6. All these nutrients promote proper absorption of magnesium in the body!