Magnesium is the one of the most plentiful minerals in the body. It is used in energy production, vitamin metabolism and DNA structural stability. Half is found in bones, and half in the cells and body fluids. It is intricately connected to calcium and potassium metabolism.
Magnesium is a mineral used by every organ in your body, especially your heart, muscles, and kidneys.
Magnesium is present in all cells of the body and is involved in over 300 enzymatic processes, including energy production. Magnesium is essential for maintaining normal bone density, normal cardiac rhythmicity, normal pulmonary function, and normal blood glucose regulation. Magnesium is one of the most common world-wide deficiencies and it plays a role in most of the common health struggles people face every day.
Our body cannot produce magnesium, so we must intake it through food on a daily basis. Studies, however, indicate that we don’t consume it in sufficient amounts.
Magnesium is a mineral that is extremely important for the normal functioning of the human body. It is the fourth most present mineral in the body, and second most present in our cells. About 65% of magnesium in the body is found in the bones, 34% in the soft tissues and 1% in the extracellular fluid. It is required for more than 300 biochemical reactions in the body. It maintains normal nerve and muscle function, regulates heart rhythm, maintains a healthy immune system and, together with calcium, keeps our bones strong.
MAGNESIUM DEFICIENCY RATES:
Most doctors are not trained to detect magnesium deficiencies. Magnesium deficiency is often misdiagnosed because it does not show up in blood tests as only 1% of the body’s magnesium is stored in the blood (1).
Dr. Norman Shealy’s, M.D., Ph.D. is an American neurosurgeon and a pioneer in pain medicine says, “Every known illness is associated with a magnesium deficiency,” and that, “magnesium is the most critical mineral required for electrical stability of every cell in the body. A magnesium deficiency may be responsible for more diseases than any other nutrient. (2)”
Research has shown that 68% of individuals in the US do not consume the daily recommended amount of dietary magnesium and 19% do not even consume half of the RDA levels (310-420mg daily) (3). Most researchers believe this RDA level is far too low and if it was raised to where it should be we would see that roughly 80% of Americans are consuming insufficient quantities (4).
Magnesium is a basic element of life much like water and air. We need a lot of magnesium, roughly 1000 mgs/day for a healthy active individual to keep up with the demands of the body. Magnesium is to the body like oil is to a car’s engine and if we are deficient problems will arise.
CALCIUM: MAGNESIUM RATIOS:
Our current diet is rich in calcium but insufficient in magnesium. Our ancient ancestors had a a diet that was close to 1:1 whereas our present-day diets are more like 5:1 and up to 15:1. Having roughly ten times more calcium than magnesium is a serious problem (5).
This elevated calcium to magnesium ratio is a major player in conditions such as mitral valve prolapse, migraines, attention deficit disorder, autism, fibromyalgia, anxiety, asthma and allergies. Wherever there is elevated calcium and insufficient magnesium inside of cells the effects are muscle contractions, spasms, twitches and even convulsions (6).
MAGNESIUM AND DETOXIFICATION:
Without sufficient magnesium the body struggles to make and utilize protein and enzymes. It is also unable to properly methylate and detoxify and/or process and utilize anti-oxidants like vitamin C and E.
Magnesium is extremely critical for proper detoxification processes. As our world has gotten increasingly more toxic, our need for magnesium has increased. Meanwhile, the nutrition of our modern food has increasingly been diminished. This is due to overcropping, poor composting and pesticides/herbicide chemical residue which reduces nutritional quality of the soil and produce.
BLOOD SUGAR IMBALANCES AND MAGNESIUM DEFICIENCIES:
Many individuals are consuming a whole-food based diet that is rich in magnesium but they are still dealing with magnesium deficiency syndrome. This is due to a diet that contains too many carbohydrates which leads to blood sugar instability.
When we consume a large amount of carbohydrate our body must produce and secrete large amounts of insulin into the blood stream. Magnesium is a key part of the insulin pathways and insulin is what helps funnel magnesium into the cells of the body. When we develop insulin resistance we are unable to utilize magnesium effectively.
A low-carb, high good fat and moderate protein diet that is rich in the bioavailable magnesium sources listed above is a great protective step to prevent and/or alleviate a magnesium deficiency.
BENEFITS OF MAGNESIUM SUPPLEMENTATION:
Reduces Muscle Aches, Pains, Cramping and Spasms
Reduces Symptoms of Depression & Anxiety
Improves Exercise Recovery
Time Anti-Aging Benefits for Skin Improves Relaxation
Improves Mental Function
There are many difference forms of magnesium supplements. I recommend magnesium citrate by Solgar on Amazon.com
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