Are You Magnesium Deficient?
It’s estimated that 80 percent of people could be deficient in this important mineral because magnesium, like vitamin D, has so many functions. It is the second most abundant element in human cells and the fourth most important positively charged ion in the body.
What are the signs you might need magnesium?
You may have: tongue quivering, tiredness, cramping, eye twitches, sleep problems or loss of appetite, PMS, irritability, anxiety, headaches, high blood pressure or nausea and vomiting
Why do you need Magnesium?
Magnesium is necessary for your brain, nerves, lungs and digestive system to function properly. Along with calcium, it helps your nerves function properly.
Magnesium is responsible for your body’s energy at a cellular level.
If you have adequate levels of magnesium, your aging can be slowed down and even reversed.
It plays a key role in more than 300 chemical reactions in your body.
How do you get Magnesium?
If you think you are low in magnesium one of the best ways to get this mineral is through magnesium found in whole foods.
Green leafy vegetables like spinach, kale, rocket etc. are excellent sources of magnesium, as are almonds, pumpkin seeds, sunflower seeds and sesame seeds. Avocados are also a good source.
Juicing your vegetables is an excellent option to add loads of greens to your diet in a quick and easy way to ensure you’re getting enough of them.
I love to add a juice, when I can, to my daily intake of veggies as it helps to ensure I get the antioxidants, minerals and the 8-day a day I need.
Which foods have the highest amounts of magnesium?
The level of magnesium in your food is dependent on the level of magnesium in the soil where your food is grown. Organic foods may have more magnesium, as most fertilisers used on conventional farms rely heavily on nitrogen, phosphorous, and potassium, instead of magnesium.
Some foods that are exceptionally high in magnesium, portions listed equal to 100 grams
|Dried Seaweed (770 mg)||Dried Basil Spice (422 mg)|
|Dried coriander leaf (694 mg)||Flaxseeds (392 mg)|
|Dried pumpkin seeds (535 mg)||Almond butter (303 mg)|
What Causes Magnesium Deficiency?
· Alcohol, soda, sugar and caffeine.
· High animal protein intake.
· Taking calcium supplements without magnesium in the correct ratio.
· High dairy intake
· High salt intake
When do you need to supplement?
If you’re eating a varied diet with plenty of dark-green leafy vegetable then you may not need to take a supplement.
If you are prone to any of the signs mentioned above then you might be deficient, especially if you have a lot of stress in your life, often feel tired or can’t sleep.
Do you always need to take a supplement?
One of the easiest ways to boost your magnesium levels is to soak in an Epsom salt or magnesium sulphate bath, you can also apply magnesium oils and lotions.
Are all Magnesium supplements the same?
There are many different forms of magnesium available on the shelf. If you want to know whether you need to take a supplement or what type to take it’s best to consult a qualified practitioner who will be able to advise you on what forms/brands to take.
What the final word?
If you are taking a Calcium supplement because of bone density issues ensure you’re taking it along with magnesium, the ratio commonly recommend is 2(Ca):1(Mg) in order for your body to be able absorb either of them.
Always keep the correct balance between magnesium, calcium, vitamin K2, and
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