September 19, 2021: Magnesium
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It is estimated that over 90% of the population is deficient in magnesium. Magnesium is responsible for over 300 biochemical reactions in your body. It impacts blood pressure, metabolism, immune function, and many other aspects of your health and well being. This week, we’re going to talk about magnesium deficiency.
Magnesium deficiency has recently become a big issue. There are several reasons for this, the first being depleted soil conditions. This means that the plants, and the meat from animals that eat these plants, are lower in magnesium. Common substances that are found in the Standard American Diet, such as caffeine and sugar, also deplete the body of magnesium levels. Finally, there’s stress, the single biggest contributor to magnesium deficiency.
What happens with a magnesium deficiency?
Calcification of the Arteries - magnesium deficiency can lead to coronary problems like heart attack and heart disease. In fact, 50% of all heart attack patients receive injections of magnesium chloride to help stop blood clotting and calcification.
Muscle Spasms and Cramps - one of the most common and noticeable symptoms of low magnesium.
Anxiety and Depression - there is a lot more research showing that magnesium deficiency can have a BIG impact on mental health.
High Blood Pressure/Hypertension - a Harvard study of over 70,000 people found that those with the highest magnesium intake had the healthiest blood pressure numbers.
Hormone Problems - the higher the estrogen or progesterone levels in a woman’s body, the lower the magnesium. This can explain why pregnant women sometimes experience more leg cramps and some women notice more muscular type symptoms and PMS in the latter half of their menstrual cycles when progesterone/estrogen are higher and magnesium is depleted. Chocolate is a decent source of magnesium, and, therefore, there is a theory that cravings for chocolate may be a sign of magnesium deficiency.
Pregnancy Complaints - because of the hormone shifts listed above, magnesium levels can drastically affect pregnancy health and mood. Magnesium is used to help with pregnancy-related hypertension and muscle cramps, and to relieve headaches.
Sleep Problems - magnesium is the ultimate relaxation mineral. It helps relax the body and the mind, both of which contribute to restful sleep.
Low Energy - magnesium is required in the reactions that create ATP energy in the cells. Basically, without magnesium, you won’t have any energy at the cellular level.
Bone Health - calcium is always named the most important mineral for bone health, but it turns out that magnesium is just as important. It is needed for Vitamin D to turn on calcium absorption and to stimulate the hormone calcitonin. Calcitonin draws calcium out of the muscles and soft tissues and into the bones.
Other Mineral Deficiencies - most, if not all, vitamins and minerals work synergistically. Magnesium is needed for proper utilization of calcium, potassium, Vitamin K, Vitamin D, and many other nutrients.
Ways to increase your magnesium levels
One way to increase your magnesium levels is to take a magnesium supplement. Talk to your doctor about doing this and make sure there won’t be any interactions with your current medication. NOTE: Taking a magnesium supplement can cause loose stools, if this happens, reduce dosage.
I encourage you to consume magnesium-rich food from organic sources that have good soil quality. Spinach, chard, pumpkin seeds, almonds, black beans, avocado, figs, dark chocolate, and bananas are all good sources of magnesium. Shoot for 310-320 mg of magnesium daily.
Next Sunday, we’ll talk about finding your minimums, which are the 1-5 behaviors that will have the biggest impact on your overall health.
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I hope you have a wonderful week,
Kelly
Kelly Morgan, Ph.D.
Tsirona - www.tsirona.com
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