vitamins deficiency symptoms

Magnesium marvelouse mineral for health

Scientists believe the majority of the world’s population isn’t getting enough dietary magnesium to ensure health benefits. This deficiency may be one of the reasons why diseases like heart disease, high blood pressure, stroke, type 2 diabetes, depression and post menopausal osteoporosis are on the rise.

What is Magnesium and Why Does the Body Need It?

Magnesium is a mineral that the human body requires in order to carry out over 300 essential biochemical reactions. According to the National Institutes of Health’s Office of Dietary Supplements, “Magnesium helps maintain normal muscle and nerve function, keeps the heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis.” It’s also needed for protein formation and cellular reproduction.

What is the RDA for Magnesium?

Depending on age, the current U.S. RDA for adults ranges from 310 mg to 400 mg per day. Unfortunately, a study done by the Massachusetts Institute of Technology found that the average American consumes 300 mg or less per day, hardly enough to ensure health benefits.

Symptoms of Magnesium Deficiency

Symptoms of magnesium deficiency vary from nausea, vomiting and fatigue to numbness, muscle cramps, seizures, abnormal heart rhythms and even personality changes. Fortunately, in fact magnesium deficiencies are rare, but deficits are common and are associated with a variety of diseases and illnesses.

Conditions Linked to Magnesium Deficits

  • Allergies
  • Asthma
  • Attention Deficit Disorder
  • Fibromyalgia
  • Muscle Weakness
  • Sleepiness
  • TemporoMandibular Joint (TMJ) Disorder
  • Premenstrual Syndrome (PMS)
  • Depression
  • Anxiety
  • Heart Disease
  • Stroke
  • High Blood Pressure
  • Mitral Valve Prolapse
  • Headaches
  • Insomnia
  • Nustagmus
  • Pre-eclampsia
  • Muscle Cramps
  • Angina
  • Restlessness
  • Hyperactivity
  • Muscle twitches.
  • Restless Leg Syndrome
  • And more

Where to Find Magnesium?

Magnesium is found in dark leafy greens and vegetables like spinach, kale and broccoli, fruits like bananas, dried apricots and avocados, nuts like almonds and cashews, seeds, legumes, soy products, whole grains and hard water.

Factors Affecting Magnesium Absorption

Even when eating a well-balanced diet, it is possible to be magnesium deficient because there are a number of factors that inhibit magnesium absorption. According to “Optimizing Your Diet, Best Foods For Specific Minerals,” an article published by Massachusetts Institute of Technology, magnesium absorption may be inhibited by “irritable bowel syndrome and other gastrointestinal disorders, the use of laxatives, chronic diarrhea, the use of oral contraceptives, high caffeine consumption, over exercising, diabetes mellitus, old age and alcoholism.”

Additionally, the National Institutes of Health mentions that taking certain diuretics specifically Lasix, Bumex, Edecrin, and hydrochlorothiazide, certain cancer medications like Cisplatin and certain antibiotics such as Gentamicin, and Amphotericin also interferes with magnesium absorption.

Final Words

Magnesium is an often neglected mineral essential for helping the body carry out over 300 different required tasks. Adequate intake can also help prevent a variety of diseases and illnesses ranging from heart disease and stroke to depression and PMS. To ensure health benefits, aim to consume the RDA of magnesium daily by eating a variety of whole foods high in magnesium such as leafy greens, nuts and seeds. Also, talk with a doctor or pharmacist about medical conditions, medications or other dietary supplements that may interfere with magnesium absorption.

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