As reported in a study published in The Journal of Intensive Care Medicine, deficiency in magnesium doubles the risk of premature death. Magnesium deficiency is also closely related with a wide array of symptoms and diseases, all of which could be prevented or reversed by adding this nutrient to your daily diet.
The Power of Magnesium and What It Can Do For You
Magnesium is the most potent relaxation mineral known to man, it is an antidote to stress and anxiety, and it can even improve your sleep.
While it is widely used in conventional medicine, we rarely think about its importance for the overall health and the things it can do for us.
For instance, magnesium is used in emergency rooms all the time, whether someone is dying of arrhythmia, is about to undergo a colonoscopy, or a pregnant woman comes in with pre-term labor or high blood pressure.
However, you don’t have to be admitted to hospital to benefit from magnesium. You can and you SHOULD start taking magnesium supplements right away!
The Relaxation Mineral
Given that magnesium is the ultimate relaxation mineral, anything that is irritable, stiff, or right can indicate a magnesium deficiency. This nutrient takes part in more than 300 enzyme reactions and is found in all bodily tissues, including the brain, muscles, and bones. It is needed for the cells to create energy, for the muscles to relax, and for various chemicals pumps to function properly.
This is the reason why the list encompassing conditions associated with magnesium deficiency is quite long. As a matter of fact, magnesium deficiency accounts for more than 3,500 medical references. But, despite this fact, magnesium is often ignored.
Symptoms of Magnesium Deficiency
- High blood pressure
- Menstrual cramps
- Irritable bladder
- Irritable bowel syndrome
- Trouble swallowing
- Anal spasms
- Muscle cramps
- Sensitivity to loud noises
- Chronic fatigue
Magnesium deficiency is a massive problem in our society. Based on measurements like serum or blood, 15% of the general population and up to 65% of those admitted to hospitals are deficient in magnesium.
The reason for the prevalence of magnesium deficiency is very simple: Most people eat refined and highly processed diet based on white flour and meat, both of which have no or little magnesium. They rarely eat sea veggies, greens, nuts, or beans.
In addition to this, our bodies are also depleted of magnesium due to excess alcohol, coffee, phosphoric acid, salt, intense stress, sweating, excessive menstruation, antibiotics, intestinal parasites, diuretics, chronic diarrhea, and certain drugs.
As concluded by a recent study on magnesium, “It is highly regrettable that the deficiency of such an inexpensive, low-toxicity nutrient results in diseases that cause incalculable suffering and expense throughout the world.”
Stop Draining Your Body of Magnesium
- Practice active relaxation
- Limit alcohol, salt, sugar, colas, and coffee intake
- Consult your doctor to ensure the drugs you are using don’t cause magnesium loss
Eat Foods High in Magnesium
Some of the best sources of magnesium include garlic, dandelion greens, beans, parsley, pecans, walnuts, rye, brown rice, figs, dates, barley, cashews, Brazil nuts, millet, avocado, tofu, soy beans, collard greens, and buckwheat.
Take Magnesium Supplements
- Most people benefit from 400-1,000 mg daily
- The RDA for magnesium is 300 mg daily
- Magnesium forms with the highest bioavailability include glycinate taurate, aspartate, and citrate
- Avoid magnesium oxide, sulfate, gluconate, and carbonate, all of which are poorly absorbed
- Side effect of too much magnesium is typically diarrhea
- A good way to get the needed magnesium is taking a hot bath with Epsom salt
Tong, GM and RK Rude. 2005. Magnesium deficiency in critical illness. J Intensive Care Med 20 (1):3-17. Review.