You may have some magnesium, but not enough. For 66% of the population, dietary magnesium levels did not meet the minimum requirements. Magnesium levels have declined significantly over the past 50 years. The best sources of magnesium are vegetables. The average person only eats 1.5 cups of vegetables a day, but a person needs 7 to 10 cups of vegetables a day to stay healthy.
Magnesium interacts with more than 300 enzymes, and the body has many biochemical reactions that require magnesium. Of all the minerals, potassium is the most important element, magnesium is the second most important element, and you need plenty of both. 90% of magnesium is found in muscles and bones. But if your blood test is normal, it does not mean that there is no magnesium deficiency. This is because 99% of the magnesium is inside the cells, not outside the cells in the blood;
Magnesium is found in hard water, mineral water and green leafy vegetables. Nuts & Seeds, Seafood, Meats, Berries (Berries)
What are the symptoms of magnesium deficiency :
- Apathy ( very bad mood )
- depressed
- twitch
- .cramps, muscle spasms
- weakness, muscle weakness
- Bone Loss and Osteoporosis
- Muscle problems such as muscle stiffness.
What Are the Benefits of Magnesium?
- Relieves muscle tension and resolves leg cramps
- Boosts Energy (ATP): A key function of magnesium is to maintain energy production in cells
- Increases vitamin D bioavailability and reduces inflammation in the body.
- Prevent calcium from depositing in soft tissues and make bones healthier. Calcium and magnesium work together. Sometimes it is not too much calcium, but magnesium deficiency. Magnesium deficiency, but not detectable, can lead to vascular calcification.
- Relieve migraines
- Help good bacteria
- Reduce paresthesia
- Counteracts cortisol, allowing the body to relax and calm
- Health care parathyroid hormone
- Better Sleep, Dr. Berger on Magnesium and Sleep. Share how magnesium can help improve your sleep quality. Magnesium is a very important mineral involved in many different biochemical reactions. One of the roles of magnesium is to help you fall asleep.
How magnesium helps improve sleep: 1. Increases serotonin and melatonin 2. Increases GABA (4-aminobutyric acid) 3. Decreases adrenaline (lowers readiness for fight or emergency) 4. Muscle relaxation 5. Reduces inflammation (C reactive protein) 6. Magnesium helps reduce restless legs syndrome 7. Magnesium is good for the heart (can reduce angina and arrhythmias) 8. Magnesium helps reduce premenstrual syndrome (PMS) cramps
- Electrolyte, magnesium is the second most important element among minerals
- It promotes cardiovascular health. Magnesium has a significant effect on the cardiovascular system. However, eating healthy is also important. If you're eating an unhealthy, high-carb diet, magnesium supplements won't help either.
9 causes of magnesium deficiency:
1. Insufficient intake of green leafy vegetables
2. Eat fluoride
3. Refined Grains
4. Refined sugar
5. Gastric acid (HCL) is too low
6. Pressure
7. Diabetes
8.Alcohol
9. Intestinal malabsorption
10. Eat too much refined food.
5 drugs that cause magnesium deficiency:
1. Diuretics
2. PPI, acid reflux agent
3. Cholesterol-lowering drugs
4. Antibiotics
5. Contraceptive pills
Magnesium supplements not recommended:
1. Magnesium oxide (Oxide)
2. Magnesium hydroxide (Hydroxide)
3. Magnesium carbonate (Carbonate)
4. Magnesium sulfate (Sulfate)
Good Types of Magnesium:
1. Magnesium citrate (Citrate, possible diarrhea) (may act as a laxative)
2. Magnesium threonate (Threonate)
3. Magnesium glycinate (Bisglycinate or Glyciante )
4. Whey Magnesium (Orotate)
5. Magnesium taurate (Taurate)
6. Magnesium malate (Malate)
Are you tired or not feeling right? You may need to eat more magnesium-rich green vegetable foods.
If you don't feel right or have low energy, try eating magnesium-rich foods for a week and see how you feel.