Risk Factors, Signs and Symptoms of Magnesium Deficiency
The consumption of heavily processed food is the main reason for magnesium deficiency because magnesium resides in chlorophyll molecule.
Magnesium can be also lost through stress, alcohol consumption, lack of sleep, and prescription drugs (fluoride, statins, antibiotics). As you can see, these factors have a huge influence of the deficiency of magnesium, so it doesn’t come as a surprise that 50-80% of Americans are deficient in magnesium.
The earliest symptoms of magnesium deficiency include headaches, nausea, vomiting, loss of appetite, muscle spasms, migraines, headache and fatigue. Chronic magnesium deficiency can cause numbness, seizures, coronary spasms, personality changes, tingling, and abnormal heart rhythms.
What Are the Foods High in Magnesium?
In order to boost your magnesium levels and to maintain healthy levels, you should include dark-green leafy veggies in your daily diet. To obtain their maximum benefits, you can try juicing!
Leafy green veggies that have a rich content of magnesium include:
- Kale
- Turnip Greens
- Bok Choy
- Swiss Chard
- Collard Greens
- Brussel Sprouts
- Beet Greens
- Broccoli
- Romaine Lettuce
- Spinach
Other foods that are also a great source of magnesium include:
- Avocados
- Raw cacao nibs and/or unsweetened cocoa powder
- Squash
- Fruits and berries
- Fatty fish
- Herbs and spices (cumin, parsley, mustard seeds, fennel)
- Seeds and nuts
When Supplementing, Balance Your Magnesium with Calcium, Vitamin K2 and D
Before you start taking supplements, you should understand how nutrients interact and affect each other. For example, make sure to balance between magnesium, vitamin K2, vitamin D, and calcium.
When one relies on supplements, it is important to understand how nutrients affect and interact with each other. They all work in synergy, so an imbalance can significantly increase the risk of heart attacks, stroke, and vitamin D toxicity.
The ratio between magnesium and calcium should be 1:1. Bear in mind that the need for supplemental magnesium should be 2 times greater than calcium because you can easily get more calcium from your diet. Dr. Kate Rheaume-Bleue claims that for every 1,000 IU’s of vitamin D you take, you need 100 micrograms (mcg) of K2
When it comes to your intake of vitamin D, it is recommended to test your vitamin D level two times a year in order to find out your personal dosage!
Source: besthealthyguide.com
Other included sources linked in Best Healthy Guide’s article:
www.ncbi.nlm.nih.gov
ods.od.nih.gov
drcarolyndean.com
