Magnesium is required in thousands of regulatory body processes, and plays countless roles in every body system, yet 80% of the adult population is deficient in this vital mineral. Magnesium is paramount for thyroid health, and helps in the conversion process of T4 to T3.
Early signs of magnesium insufficiency include muscle cramping, shooting pain, and spasms. Chronic fatigue is a common symptom of long term magnesium deficiency, as well as migraines, body weakness, and dizziness.
Inadequate magnesium intake causes the neuromuscular signals to misfire, which in turn causes involuntary and painful muscle contractions. Magnesium deficiency can lead to many health complications, and is a root contributor to disease. Lacking enough magnesium can exacerbate autoimmune disease, heart arrhythmias, metabolic disorders, sleep disorders and fibromyalgia. The central nervous system is greatly affected by magnesium deficiency, which in turn affects the GABA cycle, causing imbalances, depression, nervous tension, anxiety, restlessness, poor judgements, irritability, constipation, and possible hallucinations. Serious disease conditions that can arise from Magnesium deficiency include Dementia, DNA damage, asthma, Multiple Sclerosis, and several cancers.
People who do not get the daily recommended amount of magnesium are far more susceptible to heart disease and high blood pressure. Those with type 2 diabetes have a higher chance of being deficient in magnesium, with 46% of adults with diabetes being magnesium deficient. Magnesium plays a crucial role in sugar metabolism, and regulating insulin sensitivity in the blood.
Magnesium helps to prevent osteoporosis, and along with calcium, and vitamins D3 and K2, helps to build bone density. The overall health of the musculoskeletal system is dependent on getting enough magnesium in the daily diet, and additional supplementation is required when a poor diet falls short of the daily supply required.
Magnesium is arguably the most important mineral in the body, and is central to health and longevity. Magnesium aids in the synthesis of DNA, alleviates symptoms of PMS, reduces weight gain, and helps alleviate many digestive issues such as irritable bowel, Crohn’s disease, chronic diarrhea, and acid reflux. Magnesium has the ability to reduce high blood pressure, lowering the risk of hypertension by up to 30 percent! Athletes that supplement with magnesium see higher rates of
performance and increases times, especially in endurance sports such as running, swimming, or cycling. Magnesium reduces chronic inflammation in the body, and is indicated post-injury for sprains, strains, cuts, burns, and fractures, as well as other types of tissue damage.
Magnesium helps to fight depression, and improves energy levels; even after insufficient sleep. Magnesium also decreases insomnia, and improves sleep quality in several areas: more consistent sleep, less time to fall asleep, and less waking through the night. Magnesium plays a role in regulating REM sleep, and can even reduce nightmares in adults and night terrors in children.
Getting enough magnesium is critical to healthy body functioning, and quality of life.
12 Foods Rich In Magnesium:
- Black beans
- Raw cacao
- Pumpkin seeds
- Brazil nuts
- Flax seeds
Age/Sex Magnesium RDA
Children (1-3 years) 80 mg/day
Children (4-8 years) 130 mg/day
Children (9-13 years) 240 mg/day
Women (14-18 years) 360 mg/day
Women (19-30 years) 310 mg/day
Women (31 years and over) 320 mg/day
Women (pregnant) 380 mg/day
Women (nursing) 350 mg/day
Men (14-18 years) 410 mg/day
Men (19-30 years) 400 mg/day
Men (31 years and over) 420 mg/day
Though these are the amounts currently recommended, many studies show that improvements in health are seen at doses around 2500mg/day.