The magnesium is thought to be the key to optimal health as well as proper blockage function. It is not only the 45th most abundant mineral in the human body, but there have been over 3750 magnesium binding sites on human proteins
found in the human body too. Actually, more than 300 enzymes rely on this particular nutrient for optimal function. This in fact, tells us a lot about the importance of the biochemical processes, most of which are proven to be vital for a proper metabolic function. This includes the following:
- the proper formation of teeth and bones
- the regulation of blood sugar and insulin sensitivity
- the relaxation of the blood vessels
- the function of muscles and nerves
- the creation of ATP
Did you know that the lack of magnesium will trigger some serious health issues?
The lacking of the so called cellular magnesium can easily lead to deterioration of the cellular metabolic function, which will in time lead to some serious health issues. All of this includes depression, anxiety, migraine headaches, cardiovascular diseases, fibromyalgia, sudden cardiac death, as well as death of all causes.
This is why the magnesium is important for the detox processes that occur in the body, including the process of synthesis of glutathione. Finally, the magnesium is necessary for the optimization of mitochondria, which is considered to be of utmost importance for prevention of cancer and general energy and athletic performance.
What is the importance of the magnesium for the mitochondrial health?
The mitochondria are organelles which are found withn the cells in the body. All of the organs require energy in order to function in a proper way, and that kind of energy is known as ATP and is mostly being produced within the mitochondria.
There have been some growing evidence which have suggested that most of the health problems comefrom the mitochondrial dysfunction, so, getting the precursors as well as the nutrients that the mitochondria requires is thought to be extremely important for the overall health of the body, as well as prevention of diseases, exercise performance and and the overall health.
According to a mitochondrial research, the magnesium is playing quite the important role in the mitochondrial health, mostly because the oxidative capacity does depend on the ability of the mitochondria to produce energy inside the cells.
How much magnesium does a person need?
About one century ago people needed about 500 mg of magnesium in a day, mostly because of the nutrient dense soil in which they grew their own food. But nowadays, peple only get about 150 to 300 mg of magnesium, due to the poor dietary choices.
The recommended daily amount is about 310-420 mg in a day, depending on the age and the s*x of the person, while some of the researchers even suggest that people should take about 600-900 mg in order to maintain their optimal health.
According to some of them, the reaction of your intestines can set the marker for the right dose for you. You can start by taking 200 mg in a day and slowly up your dose until you experience loose stools. And, when it comes to the magnesium supplements, we find the magnesium threonate to be the best option.
It has been shown to be extremely effective in penetrating the cell membranes, including the mitochondria and the barries between the blood and the brain.
Which are the signs, symptoms and risk factors of the mangesium deficiency?
Enjoying in a dieting plan that is filled with heavily processed foods i the major risk for you being deficient in magnesium as the magnesium resides in the chlorophyll molecule. Consuming leafy greens as well as other magnesium dense foods every once in a while means that you are actually not getting enough of them through your dieting plan.
You can also lose the magnesium if you lacka good night of sleep, if you use prescription drugs, from consumption of alcohol and stress. All of these factors are included in increasing your risk factor in being magnesium deficient, and it has been proven that about 50-80% of the American population are deficient in magnesium (which actually does not come as a big surprise).
Some of the first signs in the magnesium deficiency include migraine, headaches, fatigues, muscle weakness, nausea, vomiting and loss of appetite. The chronic deficiency in magnesium will lead to issues such as seizures, numbness, tingling, coronary spasms, abnormal heart rhythms and personality changes too.
Which foods are high in magnesium?
By consuming gark green leafy veggies you will experience the best way to boost your levels of magnesium in your body as well as maintain the healthy levels of it too. Juicing these types of greens is a very good way to get the most out of them. Here are the leafy greens that contain the highest amount of magnesium:
- bok choy
- turnip greens
- beet greens
- collard greens
- brussels sprouts
- romaine lettuce
- swiss chard
Some other foods that also have a high amount of magnesium include:
- fruits and berries
- fatty fish
- seeds and nuts
- raw cacao nibs or unsweetened cocoa powder
herbs and spices
- If you want to start supplementing, make sure you balance out your magnesium with calcium, Vitamin D and Vitamin K2
When people want to rely on supplements, it is very important to understand how the nutrients can affect and interact with each other.
For an example, it is of crucial importance to balance out the magnesium, calcium, Vitamin D and
Vitamin K2. All of these nutrients work well when combined together because any imbalance of them can lead to heart attack, stroke, as well as Vitamin D toxicity.
The best calcium magnesium ratio is 1:1. Note that the magnesium supplement you use can be twice as powerful from the calcium and that you can get a lot of calcium through your food.
According to researchers, for every milligram of Vitamin D you need 100 micrograms of Vitamin K2.
And when it comes to the Vitamin D intake, test yourself to know your Vitamin D levels twice in a year in order to adjust your dosage.