Magnesium Deficiency- how to overcome
Magnesium is known for it’s miracle natural properties and it has a
myriad of benefits for your health and your body. Today we are exploring
what the signs of Magnesium Deficiency are and if your body needs more.
Before we dive right in, we thought it might be of interest to share what the major benefits of Magnesium are.
1) Increases energy- Magnesium is used to create energy in your body by activating adenosine triphosphate, also known as ATP, which helps the body to regulate energy levels and keep moving.
2) Calms Nerves- Magnesium is vital for GABA function, an inhibitory neurotransmitter that produces happy hormones like serotonin. Hormones regulated by magnesium are crucial for calming the brain and promoting relaxation.
3) Helps to fall asleep and treat insomnia-Magnesium supplements can help quite a racing mind, relax your muscles, and help your heart rate, making it easier to get good restful night's sleep.
4) Aids digestion by relieving constipation-Magnesium helps to relax the muscles within the digestive tract, including the intestinal wall, also it neutralises the stomach acid and helps the stools to move through the intestines.
5) Relieves muscle aches and cramps- Magnesium plays a crucial role in neuromuscular signals and muscle contractions. Lack of magnesium in your muscles, make it go into spasms. Magnesium helps muscles to relax and contract and helps you move around.
6) Regulates levels of calcium and potassium- Magnesium plays an active role in the transport of calcium and potassium ions across cell membranes-which helps nerve impulse conduction, muscle contractions and normal heart rhythm. Magnesium together with calcium, contributes to the structural development of bone and is required for the synthesis of DNA, RNA and antioxidant glutathione.
7) Important for heart health- The highest amount of magnesium within the whole body is within the heart, especially within the heart's left ventricle. Magnesium works with calcium to support proper blood pressure levels and prevent hypertension.
8) Prevents migraine headache-As magnesium is involved in euro-transmitter function and blood circulation, it can help control migraine headache pain by releasing pain reducing hormones and reducing vasoconstriction, or constriction of the blood vessels that raises blood pressure.
9)Improves PMS Symptom - Premenstrual syndrome (PMS) is one of the most common disorders among women of child-bearing age.
Its symptoms include water retention, abdominal cramps, tiredness and irritability.
Interestingly, magnesium has been shown to improve mood in women with PMS, and may also reduce water retention and other symptoms .
It's characterized by an impaired ability of muscle and liver cells to properly absorb sugar from the bloodstream.
Magnesium plays a crucial role in this process, and many people with metabolic syndrome are deficient .
In addition, the high levels of insulin that accompany insulin resistance lead to the loss of magnesium in the urine, further reducing your body's levels.
Fortunately, increasing magnesium intake can help .
One study found that supplementing reduced insulin resistance and blood sugar levels, even in people with normal blood levels.
In one study, children with the lowest blood magnesium levels were found to have the highest levels of the inflammatory marker CRP.
They also had higher blood sugar, insulin and triglyceride levels .
Magnesium supplements can reduce CRP and other markers of inflammation in older adults, overweight people and those with pre-diabetes .
In the same way, high-magnesium foods can reduce inflammation. These include fatty fish and dark chocolate.
13)Magnesium Can Lower Blood Pressure
Studies show that taking magnesium can lower blood pressure.
In one study, people who took 450 mg per day experienced a significant decrease in systolic and diastolic blood pressure .
However, these benefits may only occur in people who have high blood pressure.
Another study found that magnesium lowered blood pressure for people with high blood pressure, but had no effect on those with normal levels .
Although magnesium supplements are generally well-tolerated, they may not be safe for people who take certain diuretics, heart medications or antibiotics.
Supplement forms that are absorbed well include magnesium citrate, glycinate, orotate and carbonate.
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Before we dive right in, we thought it might be of interest to share what the major benefits of Magnesium are.
1) Increases energy- Magnesium is used to create energy in your body by activating adenosine triphosphate, also known as ATP, which helps the body to regulate energy levels and keep moving.
2) Calms Nerves- Magnesium is vital for GABA function, an inhibitory neurotransmitter that produces happy hormones like serotonin. Hormones regulated by magnesium are crucial for calming the brain and promoting relaxation.
3) Helps to fall asleep and treat insomnia-Magnesium supplements can help quite a racing mind, relax your muscles, and help your heart rate, making it easier to get good restful night's sleep.
4) Aids digestion by relieving constipation-Magnesium helps to relax the muscles within the digestive tract, including the intestinal wall, also it neutralises the stomach acid and helps the stools to move through the intestines.
5) Relieves muscle aches and cramps- Magnesium plays a crucial role in neuromuscular signals and muscle contractions. Lack of magnesium in your muscles, make it go into spasms. Magnesium helps muscles to relax and contract and helps you move around.
6) Regulates levels of calcium and potassium- Magnesium plays an active role in the transport of calcium and potassium ions across cell membranes-which helps nerve impulse conduction, muscle contractions and normal heart rhythm. Magnesium together with calcium, contributes to the structural development of bone and is required for the synthesis of DNA, RNA and antioxidant glutathione.
7) Important for heart health- The highest amount of magnesium within the whole body is within the heart, especially within the heart's left ventricle. Magnesium works with calcium to support proper blood pressure levels and prevent hypertension.
8) Prevents migraine headache-As magnesium is involved in euro-transmitter function and blood circulation, it can help control migraine headache pain by releasing pain reducing hormones and reducing vasoconstriction, or constriction of the blood vessels that raises blood pressure.
9)Improves PMS Symptom - Premenstrual syndrome (PMS) is one of the most common disorders among women of child-bearing age.
Its symptoms include water retention, abdominal cramps, tiredness and irritability.
Interestingly, magnesium has been shown to improve mood in women with PMS, and may also reduce water retention and other symptoms .
Insulin resistance is one of the leading causes of metabolic syndrome and type 2 diabetes.
It's characterized by an impaired ability of muscle and liver cells to properly absorb sugar from the bloodstream.
Magnesium plays a crucial role in this process, and many people with metabolic syndrome are deficient .
In addition, the high levels of insulin that accompany insulin resistance lead to the loss of magnesium in the urine, further reducing your body's levels.
Fortunately, increasing magnesium intake can help .
One study found that supplementing reduced insulin resistance and blood sugar levels, even in people with normal blood levels.
Low magnesium intake is linked to chronic inflammation, which is one of the drivers of aging, obesity and chronic disease .
In one study, children with the lowest blood magnesium levels were found to have the highest levels of the inflammatory marker CRP.
They also had higher blood sugar, insulin and triglyceride levels .
Magnesium supplements can reduce CRP and other markers of inflammation in older adults, overweight people and those with pre-diabetes .
In the same way, high-magnesium foods can reduce inflammation. These include fatty fish and dark chocolate.
13)Magnesium Can Lower Blood Pressure
Studies show that taking magnesium can lower blood pressure.
In one study, people who took 450 mg per day experienced a significant decrease in systolic and diastolic blood pressure .
However, these benefits may only occur in people who have high blood pressure.
Another study found that magnesium lowered blood pressure for people with high blood pressure, but had no effect on those with normal levels .
Food Sources
The following foods are good to excellent sources of magnesium:- Pumpkin seeds: 46% of the RDI in a quarter cup (16 grams).
- Spinach, boiled: 39% of the RDI in a cup (180 grams).
- Swiss chard, boiled: 38% of the RDI in a cup (175 grams).
- Dark chocolate (70–85% cocoa): 33% of the RDI in 3.5 ounces (100 grams).
- Black beans: 30% of the RDI in a cup (172 grams).
- Quinoa, cooked: 33% of RDI the in a cup (185 grams).
- Halibut: 27% of the RDI in 3.5 ounces (100 grams).
- Almonds: 25% of the RDI in a quarter cup (24 grams).
- Cashews: 25% of the RDI in a quarter cup (30 grams).
- Mackerel: 19% of the RDI in 3.5 ounces (100 grams).
- Avocado: 15% of the RDI in one medium avocado (200 grams).
- Salmon: 9% of the RDI in 3.5 ounces (100 grams).
- Nuts- almonds, cashews, Brazilian nuts
- Legumes-lentils, chickpeas, peas, soybeans
Supplements
If you have a medical condition, then check with your doctor before taking a supplement.Although magnesium supplements are generally well-tolerated, they may not be safe for people who take certain diuretics, heart medications or antibiotics.
Supplement forms that are absorbed well include magnesium citrate, glycinate, orotate and carbonate.
THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES. PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG- https://gseasyrecipes.blogspot.com/
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Labels: aids digestion, anti-inflammatory, calms nerves, heart health, increases energy, insomnia, lowers BP, magnesium, migraine, muscle cramps, PMS, reduces insulin resistance
posted by G S Iyer at 3:46 AM
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