Magnesium is one of the crucial minerals for the body as it participates in more than 300 metabolic processes. Therefore, its low levels cause various health issues.
Unfortunately, what is concerning is that experts claim that magnesium deficiency is one of the most common nutritional deficiencies, affecting over 80% of the American population.
The things are even more aggravated due to the fact that most people are not even aware that they lack this mineral in the body.
Magnesium deficiency might be the main cause for muscle cramps, anxiety, and memory loss. On the other hand, the intake of sufficient levels of magnesium will quickly solve these problems.
Experts claim that the average human body contains about 25gr. of magnesium, and half of it is concentrated in the bones, and 1% is in the blood. This mineral is in charge of:
– Proper transportation of crucial vitamins and minerals such as calcium, vitamin D, and vitamin K.
– Creating energy in the body
– Activation of muscles and nerves
– Helping digest carbohydrates, fats, and proteins
Here are the most common signs of magnesium deficiency:
– Decreased appetite
– Muscle cramps
– Memory Loss
– Frequent Mood Changes
– Abnormal heartbeat
– Coronary spasms
– High blood pressure
– Blood clots
The Risk factors for magnesium deficiency are:
– Crohn’s disease or other medical conditions that affect digestion
– Kidney disease
– Parathyroid problems
– The use of antibiotics or drugs for diabetes
– Regular consumption of alcohol
– Old age
How to Increase Magnesium Intake?
Many people take magnesium supplements, but they don’t always take the right kind.
Small studies have found that magnesium in the aspartate, citrate, lactate, and chloride forms is absorbed more completely and is more bioavailable than magnesium oxide and magnesium sulfate (1).
If you do choose to take magnesium supplements, speak to your doctor to make sure that you get adequate levels of calcium, and Vitamins K2 and D3 since these nutrients interact together and improve absorption.
Many foods are fortified with calcium and vitamin D, but you may need to supplement vitamin K2. You doctor should also be able to tell you exactly how much you need and monitor your levels after you begin supplementation.
Regular Epsom salt baths or foot baths are also a great way get more magnesium since it can be absorbed through your skin. You can also apply magnesium oil on your body if you dislike baths.
First and foremost, the best way to up your magnesium levels is to change your diet to include more magnesium-rich foods.
Top 12 Foods High In Magnesium
Cashew Nuts– 1 ounce is equivalent to 20% of your daily value.
Almond– 1 ounce supplies 19% of your daily value.
Avocados– 1 fruit is equivalent to 15% of your daily value.
Bananas – 1 medium fruit supplies 8% of your daily value.
Lentils– 1 cup of cooked lentils is equivalent to 18% of your daily value.
Chocolate– 1 bar gives you 58% of your daily value.
Figs– 1 cup of dried figs is equivalent to 25% of your daily value.
Okra– 1 cup of boiled okra gives you 14% of your daily value.
Seeds– 1 ounce whole, roasted pumpkin or squash supplies 19% of your daily value.
Squash– 1 cup is equivalent to 11% of your daily value.
Rice – 1 cup of long grain brown rice supplies 21% of your daily value.
Spinach – 1 cup of cooked spinach gives you 39% of your daily value.