Magnesium is vital for the proper functioning of our organs and for our health in general. It is fourth among the minerals present in our body and is used to bind with proteins in 3,750 such areas.
For more than 300 enzymes, magnesium is necessary for optimal functioning of all our processes and for a proper metabolic function.
Healthy formation of bones and teeth
Creation of adenosine triphosphate (ATP)
Regulation of blood sugar and insulin sensitivity
Muscle and nerve functions
Relaxation of blood vessels
Magnesium deficiency can cause serious problems for your health
A lack of magnesium in our cells can lead to a decreased metabolic function, and this can cause various health problems.
Some of these are: anxiety and depression, migraine headaches, cardiovascular disease, fibromyalgia, and even sudden cardiac or other death.
In addition, we need magnesium for the proper functioning of detoxification processes, like how glutathione is synthesized, as well as optimizing mitochondria, which increases our energy and protects us from cancer.
Magnesium is vital for our mitochondrial health
Mitochondria are the organelles that are inside our cells that produce ATP, a source of energy necessary for our organs.
Some researchers believe that most health problems appear as a result of mitochondrial dysfunction, which is why we should supply the necessary nutrients for the mitochondria to function properly, provide energy and endurance, protect us from disease and keep us in good health.
Rhonda Patrick, Ph.D., is among famous mitochondrial researchers who claim that magnesium is vital for good mitochondrial health because oxidative capacity depends on the ability of the mitochondria to produce enough energy inside our cells.
The proper daily dosage of magnesium
In the last century, people consumed products grown in nutrient rich soil and had an intake of around 50 0mg magnesium from their nutrition every day, but nowadays this source accounts for only 150—300 mg a day.
Some experts claim that the RDA for magnesium should be from 310 to 420 mg a day depending on the sex and age of the individual, whereas others state that a RDA of 600-900 mg is necessary for optimal health.
Dr. Carolyn Dean believes that intestinal reaction can be considered the true indicator of how much is needed and that you should start with 200mg of magnesium citrate and increase the dose every day till you notice that you are getting loose stools.
The best choice for those considering magnesium supplements are magnesium threonate, which penetrates cell membranes effectively as well as the blood brain barrier and the mitochondria.
Symptoms and risk factors of a Magnesium deficiency
Magnesium is mostly found in the chlorophyll molecule, which means that those who are eating leafy greens or other magnesium rich foods and eat mostly processed foods are likely to have a deficiency because they’re not getting it from their food.
Prescription drugs such as statins and antibiotics can cause loss of magnesium, as well as poor sleep, stress and alcohol consumption, all factors resulting in the magnesium deficiencies in almost 50-80 % of Americans.
Some of the early warning signs of magnesium deficiency are: fatigue, weakness, headaches, migraines, loss of appetite, vomiting, and muscle spasms. In addition, a chronic deficiency can be manifested in feelings of tingling, numbness, seizures, abnormal heart beats, personality changes, and coronary spasms
Magnesium rich foods
We already mentioned that the dark-green leafy vegetables are high in magnesium, either eaten raw or juiced.
Vegetables with the most magnesium:
Other foods that contain lots of magnesium are:
Fruits and berries
Nuts and seeds
Herbs and spices (cumin, fennel, mustard seeds, parsley)
Unsweetened cocoa powder or raw cacao nibs
Those who take supplements need to create the proper balance between magnesium, Vitamin D, Vitamin K2, and calcium. It is important to get the right balance and know how they interact, because an imbalance could result in vitamin D toxicity, heart attack and stroke.
The best magnesium – calcium ratio would be 1:1, and because we can get more calcium from our everyday nutrition, this means that we need to supplement magnesium more.
Dr. Kate Rheaume-Bleue states that 100 micrograms of K2 are needed for each 1,000 IUs of vitamin D that you take.
She recommends that you should test levels of vitamin D at least twice a week for a deficiency and be careful in determining the most appropriate dosage.