August 23, 2020: Magnesium

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August is a great month to get outside and soak up some vitamin D. But, did you know that if you’re not getting enough magnesium, your vitamin D intake is essentially useless? This week, we’re going to talk about some of the health issues that can come from a magnesium deficiency.

More than 50% of Americans don’t get the recommended amount of the mineral magnesium, and outside of reducing the effects of vitamin D, a lack of magnesium can cause a host of health issues you may not even realize are associated.

Brain Fog

Within every cell of the human body are structures called mitochondria responsible for producing energy our bodies use for everything we do. Mitochondria depend on magnesium to produce this energy, and a lack of it can lead to poor memory and concentration and slower cognitive responses.

Headaches and Migraines

If you’re suffering from chronic migraines or headaches, you may be lacking magnesium. Magnesium helps balance calcium within neuronal cells. A surplus of calcium can contribute to overstimulated brain cells which is a contributing factor to headaches and migraines.

Constipation and Irritable Bowel Syndrome

Magnesium is responsible for softening your stool by drawing water into the bowels. A lack of magnesium causes harder stools which don’t move through the colon easily and cause constipation. Magnesium also helps regulate muscle contractions in the intestines and relieves discomfort and cramping associated with IBS.

Fatigue

Because magnesium is vital to our body’s energy levels, a deficiency can affect over 300 enzymatic processes in your body. Magnesium also supports the adrenal glands which also contribute to energy production. The lack of magnesium makes it harder for our body to perform and drains our energy resulting in fatigue.

Insomnia

Sleep quality relies on your body’s production of GABA, a chemical in the brain that promotes relaxation. Because magnesium is involved in producing this chemical, a lack of magnesium can result in insomnia or poor sleep quality.

Muscle Spasms and Cramping

One of the first noticeable symptoms of a magnesium deficiency is cramping and muscle spasms. Magnesium plays a vital role in most muscle functions and nerve transmission. Inadequate amounts of magnesium affect muscle contractions leading to spasms and cramps most likely in the legs and feet. Women will also experience worse period cramps if their magnesium levels are low.

In order of abundant minerals in the human body, magnesium is fourth following calcium, potassium and sodium. Magnesium is a vital part of your body’s functions and inadequate amounts can affect everything from your mood to your aches and pains. While you can take magnesium supplements, there are easy ways to make sure you are getting the proper amounts.

The first place to start increasing your magnesium amounts are through your diet. Your energy levels and bodily functions will benefit by eating foods high in magnesium including: almonds, bananas, beans, broccoli, cashews, egg yolks, flaxseed, green vegetables, milk, mushrooms, oatmeal, pumpkin seeds, soybeans, sweet corn, tofu, and whole grains.

Next Sunday, we’ll talk about how you can use meditation in your morning routine to set the tone for the rest of the day.

Want some expert help with reaching your health goals painlessly? Check out my programs! We’ll get everything taken care of in a way that fits into your current lifestyle so you never have to think about your health again.

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I hope you have a wonderful week,

Kelly

Kelly Morgan, Ph.D.

Tsirona - www.tsirona.com

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