6 Signs You Have Magnesium Deficiency – 8 Real Foods You Should Start Eating
Magnesium is among the most abundant minerals in the body. If you don’t have enough magnesium, your body can’t function properly. Scientist detected over 3,700 magnesium-binding sites on the human proteins, which is a clear proof that this mineral is important for a number of biological processes.
Even glutathione, which is one of the most powerful antioxidants in our body, need magnesium to be produced. This essential mineral is needed by over 300 different enzymes in the body, which have important roles in various biochemical processes, many of which are essential for proper metabolic function.
Low magnesium levels are consistently detected in people with increased insulin
Recently, there were a number of important studies about the role of magnesium in maintaining normal metabolic function, particularly with regards to insulin sensitivity, prevention of type 2 diabetes and glucose regulation. Magnesium is also needed to trigger tyrosine kinase, an enzyme that is a switch for many cell functions and is needed for proper function of the insulin receptors.
It is already established that those who have insulin resistance experience greater magnesium excretion in the urine, which diminish the levels of magnesium even more. So, inapropriate magnesium intake prompta a vicious cycle of even lower magnesium levels, increased glucose and insulin and excessive magnesium excretion.
All studies are clear – if you want to optimize your metabolic function and prevent type-2 diabetes you need to consume adequate magnesium. Sadly, this is not the case since around 80 percent of the US population has magnesium deficiency.
Magnesium deficiency leads to seizures, heart arrhythmias and coronary spasms
There isn’t a laboratory test that gives accurate results of the magnesium status in your body. This is because just 1% of magnesium is found in the blood. About 50% is found in the bones, and the remaining magnesium is in the soft tissues. Because most of the magnesium is found in the cells and bone and not in the blood plasma, there aren’t any accurate blood tests for measuring.
Doctors may use a epithelial test or a 24-hour urine test. But they are not as accurate. Early symptoms of magnesium deficiency include appetite loss, headaches, vomiting and nausea, weakness and fatigue. But, long-term magnesium deficiency leads to more serious symptoms including:
• Coronary spasms and abnormal heart rhythm
• Contractions and muscle cramps
• Tingling and numbness
• Mood swings
The best source of magnesium is consuming real food
The majority of people can maintain their level of magnesium without taking supplements, just by having a healthy and varied diet, including a lot of leafy greens. But, it’s really important to have in mind that the magnesium level of the food depends on the richness of magnesium in the soil in which it was grown. Organic foods may contain more magnesium if they were grown in nutrient-rich soils. One way to increase magnesium levels is by drinking freshly prepared green veggie juice every day.
- Coriander leaf
- Dried pumpkin seeds
- Almond butter
The present government guidelines for magnesium consumption in adults is 300 to 430 mg a day (depending on age, gender, lactation and pregnancy), but a lot of people consume less. Magnesium is lost by sweat during workouts and is used up in greater amounts when a person is stressed.
If you choose to take supplements, keep in mind that there are various magnesium supplements out there, since magnesium needs to bind with other substances. There isn’t a 100% magnesium supplement. Magnesium threonate is the best choice, because it penetrates into the cell membranes, which results in higher levels of energy.
Apart from taking supplements, you can make regular baths with Epsom salt to increase magnesium levels. You can also use magnesium oil for topical use.
Maintain normal levels of magnesium with Vitamin D and K2 and calcium
If you have a varied diet with whole foods you are less likely to have a balanced level of nutrients. But when you use supplements, you need to be more careful about how these nutrients interact. You need to balance the ratio between calcium and magnesium which needs to be 1:1. You also need to consume vitamins D and K2. N All these nutrients interact with each other, and if they aren’t balanced they are associated with greater risk of stroke and heart attack.
Multi-aspect approach to the prevention of type-2 diabetes
Type-2 diabetes, which sensitivity to leptin and insulin loss can be easily prevented without taking any drugs. But it requires a multi-aspect approach. Obtaining adequate magnesium is only one aspect of the whole picture. The main cause for type-2 diabetes and obesity is excess dietary fructose, which has negative effects on all metabolic hormones, so that’s why it is really important to consider the sugar in your diet, especially fructose. Other factors include optimizing the gut flora and exercising.
If you are suffering from type 2 diabetes, it’s best to avoid taking the pharmaceutical approach. Diabetes drugs don’t address the underlying problem and can have negative side effects.