Are You Getting Enough Magnesium?

In the United States alone, 6 percent of all people suffer from insomnia [5]. Furthermore, 13 percent of all American adults experience recurrent headaches and migraines [6]. Over 5 million people throughout the US are affected by mild to severe symptoms of fibromyalgia, resulting in fatigue and muscle pain [7].

What do these ailments have in common? They’re all common symptoms of magnesium deficiency. Not every single person with those symptoms are necessarily magnesium deficient, of course. However, with up to 80% of adults estimated to be deficient in the mineral, there’s a good chance that there’s some kind of connection.

The wide-ranging list of symptoms is what makes a magnesium deficiency so difficult to detect. That’s why it’s so important to examine your regular diet and make sure you’re getting enough.

What is Magnesium?

Magnesium is a shiny solid element with the atomic number of 12. It’s considered the 9^th most abundant mineral on the entire planet. It can be found in various forms in nature, where it’s always combined with other elements. For example, in the form of the hard stone known as magnesite, or in the ocean as magnesium chloride. [4]

Within the body, magnesium functions as an electrolyte, which means it conducts electricity vital for numerous functions. Much of our magnesium, however, is actually uncharged and stored in our bones, which is why it’s so vital for proper bone health. [8]

Magnesium is among the five most abundant minerals in the human body alongside calcium, phosphorus, sodium, and potassium. The mineral is responsible for the activation of more than 300 enzyme-controlled reactions. It’s also involved in energy production, the metabolism of consumed nutrients and nerve transmission, just to mention a few [4].

Common Symptoms of Magnesium Deficiency

We briefly went over above how wide-ranging magnesium deficiency symptoms can be, and therefore difficult to pinpoint the root cause of. Nevertheless, it’s important that we become aware of common deficiency symptoms. If you’re experiencing one or more of the issues below, then you may be suffering from magnesium deficiency.

Symptoms of magnesium deficiency include:

· Restless leg syndrome [8]

· Headaches and migraines induced by peroxynitrite damage

· Amplified symptoms of PMS

· Mood swings

· Insomnia

· Osteoporosis

· Painful muscle cramps and weakness

· Loss of sexual desire/impotence

· Formation of tooth cavities

· Liver damage

· Kidney failure

· Hypertension

· Cardiovascular illnesses

The body is constantly using up its magnesium reserves in processes such as muscle movement, hormone synthesis, and even heart palpitations [3]. It’s imperative that we replenish the levels of magnesium in our bodies consistently in order to reap the full health benefits of the vital mineral.

So How Much Magnesium Do We Really Need?

The National Institute of Health of the United States recommends between around 400 – 420 mg daily for adult males, and between 310 – 320 mg for adult females.

The Institute’s recommendations vary slightly depending on age. Pregnant women should try to get between 350 and 360 mg of the mineral. [9]

You may still be wondering just how to get your daily recommended amount of magnesium. We will cover this in depth down below. But first, let’s go over some health issues that getting adequate amounts of magnesium could potentially help you solve.

The Remarkable Health Benefits of Magnesium

Above we went over the potential dangers of a magnesium deficiency. But now let’s look at things from a more positive angle. Getting enough magnesium in your life can bestow tremendous health benefits and help solve a wide variety of ailments. Let’s go over a few:

1. Asthmatic Relief

The use of magnesium supplements in the alleviation of symptoms of asthma, such as wheezing and breathlessness, is a demonstration of the mineral’s muscle movement regulating capabilities. Magnesium controls the movement of the bronchial muscles, thereby preventing shallow irregular breathing, and promoting deep, consistent breaths [31

2. Prenatal Nutrition

Pregnant mothers should keep their magnesium intake at an optimal minimum to ensure that the unborn baby is getting enough of it. In addition to keeping the development of early osteoporosis in the unborn child at bay, magnesium also increases the mother’s tolerance to the pains of childbirth, making the delivery process much less harrowing. Mothers who suffer from hypertension should increase their magnesium intake significantly since it can prevent eclamptic seizures [1].

3. Clears up Constipated Bowels

Magnesium has strong laxative properties that come in handy during episodes of constipation [3]. Its naturally hydrophilic nature works together with its muscle-relaxing properties to, well, help you poop!

4. Regulates Blood Sugar

Diabetic patients benefit from the homeostatic properties of magnesium which enable it to regulate the reaction of insulin to the sugar in the blood. This is the same process in which magnesium helps to prevent hypertension and to lower blood pressure in people who suffer from high blood pressure [1], [2]. Studies show that 48 percent of all people suffering from type 2 diabetes show low levels of magnesium in their blood [2]. And the lack of adequate magnesium reserves impairs their body’s ability to regulate blood sugar levels using insulin.

5. Cures Muscle Aches, Pains and Cramps

People suffering from severe muscle aches and pains or recurrent cramps usually benefit greatly from the muscle relaxing properties of magnesium [3]. Furthermore, it expedites the process of calcium absorption in the body, which is especially significant during the bone healing period. Taking magnesium supplements will also reduce cramping in the legs.

6. Cures Mental and Psychiatric Illnesses

Regulated doses of magnesium supplements can be used to cure mental dysfunctions such as anxiety and unnecessary agitation [1]. Magnesium has also been associated with a significantly reduced risk of depression [2].

7. Maintains Good Heart Health

One of the more significant health benefits of magnesium is that it helps to keep the heart in tip top shape by preventing undue stress being exerted on the heart muscles. Not only does it directly relax cardiovascular muscles, it also prevents other failing processes such as indigestion and cramps from negatively impacting the cardiovascular system. This helps ensure good heart health at all times [1].

8. Cures Recurrent Headaches and Migraines

For people who suffer from recurrent headaches or intense migraines, taking magnesium supplements can alleviate their pain by cutting down the rates of recurrence and the intensity of the aches [1], [3].

9. Acts as an Anti-inflammatory

Chronic inflammation, which is believed to be a leading cause of obesity and aging, is said to arise from an acute shortage of magnesium in the body. Studies have shown that magnesium combats inflammation by reducing CRP (an inflammatory marker) levels in the body [2].

Some of the Best Foods Containing Magnesium

When possible, it’s always a good idea to focus on getting your mineral and vitamin intake through natural foods. Healthy foods that are magnesium-rich are also chock full of other vital nutrients.

Magnesium works well in tandem with other minerals. It helps with the absorption of calcium, for example. [9] And it just so happens that magnesium-rich foods like salmon, beans and seeds are great sources of both magnesium and calcium.

If you’re concerned with sufficient magnesium intake, here are some foods (in alphabetical order) you should start including more of in your regular diet.

Almonds – From just an ounce of almonds, you can get 20% of the RDA for magnesium. They’re also high in fiber, calcium, potassium and vitamin E. [11]

Avocado – A medium-sized avocado contains about 60 grams of magnesium. Avocados also contain over a quarter of the RDA for vitamin K, and are great sources vitamin C and folate, among other nutrients. And avocados are excellent sources of healthy fats.

Black beans – A single cup contains roughly 120 grams of magnesium. They’re also great sources of potassium, protein and phosphorus.

Boiled spinach – Spinach is one of the best magnesium sources out there, with around 150 – 180 mg per cup. It’s also a fantastic source of minerals like zinc and potassium. It can even improve your eyesight and boost metabolism!

Boiled Swiss chard – This leafy green vegetable has at least 175 grams of magnesium per cup. Eating Swiss chard is also a good way to get vitamins C, K and A in addition to other beneficial minerals.

Dark chocolate – Chocolate is a fantastic source of magnesium, as it contains around 100mg of magnesium per square. Not only is it delicious, but chocolate also acts as a mood enhancer and memory booster. Just be sure you’re getting the kind with at least 70% cacao. [10]

Pumpkin seeds – If you’re looking for an easy way to get enough magnesium, just ¼ a cup of pumpkin seeds gives you around half the RDA! Pumpkin seeds are also one of the best plant sources of zinc and ALA. [12]

Salmon and Mackerel – Each of these fish contain 100 grams of magnesium in every 3.5 ounces [1], [3]. They are also some of the best ways to get omega-3 fatty acids, among many other nutrients.

What is the Best Magnesium Supplement?

Taking magnesium supplements is recommended for people who suffer from an acute deficiency of the mineral. Or, for whatever reason, if you have some difficulty getting adequate amounts of the foods listed above.

Some of the supplements that are widely available include magnesium orotate, magnesium citrate, magnesium carbonate, magnesium glycinate, magnesium chelate, magnesium threonate, and magnesium chloride oil.

But what do all those terms mean? When produced as a supplement, magnesium needs to be processed in a lab in a way that the body can easily absorb it. The different types of magnesium supplements, then, refer to the different types of processing that goes on.

But you’re likely still wondering “Which kind is the best magnesium supplement for me?” Let’s go over what are often considered to be the superior varieties:

Magnesium orotate is widely regarded as one of, if not the most effective magnesium supplements. Supposedly, this particular variety can penetrate more deeply into the body’s cell membranes. It can be especially beneficial for heart health. [13] Magnesium orotate is available in either powder or tablet form.

Magnesium citrate is considered to be one of the varieties with a higher bioavailability. It can be used to prevent kidney stones and even help with constipation. [13] There are a lot of highly regarded products to choose from online, such as this one by NaturaLife Labs.

Magnesium and calcium are often packaged together because the two minerals work so well with one another. This product by Vital Nutrients contains a special mix of calcium and magnesium citrate, while calcium with other types of magnesium are also on the market.

Note: If you’re suffering from a specific deficiency-related issue, then one of the other varieties may be the best magnesium supplement for you. You are best off getting special recommendations from an expert or professional about your particular issue and which supplement to take for it.

Potential Side Effects of Too Much Magnesium

We’ve just been going over the risks of magnesium deficiency, but could there actually be a risk in getting too much magnesium? Fortunately, side effects are quite rare. However, exceeding the recommended dosage may lead to loosening of the bowels, nausea or vomiting [1], [3].

Conclusion

Magnesium is absolutely essential to so many aspects of our health and well-being. It’s scary to think how many people today are walking around deficient. But hopefully you now have a better idea of the dangers of magnesium deficiency and how to prevent it. There are plenty of magnesium-rich foods to choose from that are cheap and delicious. And while the amount of supplements on the market can be overwhelming, a little bit of research should help you determine the best magnesium supplement for you.

Sources

1. https://www.organicfacts.net/healthbenefits/minerals/health-benefits-of-magnesium.html

2. https://authoritynutrition.com/10-proven-magnesium-benefits/

3. https://draxe.com/magnesium-supplements/

4. https://www.ancient-minerals.com/magnesium-deficiency/need-more/

5. https://www.livescience.com/36454-strange-insominia-facts-treatments.html

6. https://migraine.com/migraine-statistics/

7. https://niams.nih.gov/health_info/fibromylagia/fibromylagia_ff.asp

8. https://www.merckmanuals.com/home/hormonal-and-metabolic-disorders/electrolyte-balance/overview-of-magnesium-s-role-in-the-body

9. https://www.drweil.com/vitamins-supplements-herbs/supplements-remedies/magnesium-maintains-muscles/

10. https://draxe.com/magnesium-deficient-top-10-magnesium-rich-foods-must-eating/

11. https://www.livescience.com/51627-almonds-nutrition.html

12. https://articles.mercola.com/sites/articles/archive/2013/09/30/pumpkin-seed-benefits.aspx

13. https://www.globalhealingcenter.com/natural-health/types-of-magnesium/

The post Magnesium: Why You’re Probably Not Getting Enough of It appeared first on Holistic Health for Life.

As a kid growing up, I remember being bombarded with countless advertisements on TV and in magazines featuring pro athletes and celebrities with milk mustaches. The message was clear: drink milk or suffer from weak bones (or worse – be perceived as uncool!) It turns out, though, that while calcium is an extremely important nutrient, there are more than enough reasons to avoid milk and other dairy products. At the same time, fortunately, there are plenty of healthy vegan calcium sources we can turn to instead.

The Health Benefits of Calcium

Calcium Strengthens Bones and Teeth

As everyone knows, calcium is necessary for optimal teeth and bone health. In fact, this is where calcium is mainly stored. Getting sufficient amounts of calcium can also lessen your risk of bone-related ailments, from back pain to osteoporosis. (1)

Calcium Helps Regulate Blood Pressure

Calcium also comes with a number of lesser-known benefits. Not many people realize that calcium, along with magnesium, is helpful for regulating blood pressure. Including an adequate amount of calcium-rich foods in your diet can reduce your risk of high blood pressure and the plethora of other health issues that come with it. (2)

Calcium is Vital for Healthy Skin, Hair and Nails

Calcium is also vital for healthy and vibrant skin. According to Livestrong, adequate amounts of calcium can help the body regenerate skin cells faster. A calcium deficiency, then, can result in old, dry and cracked skin. (3)

A lack of sufficient amounts of calcium in the body is also believed to result in a hormonal imbalance which could lead to hair loss and brittle nails.

Calcium Can Help Improve Your Sleep

Calcium is widely recognized as a natural sleep aid. Our body naturally produces a chemical called melatonin, which helps aid and regulate our sleep cycles. Calcium, meanwhile, contains a certain amino acid called tryptophan which helps produce melatonin. If you’re having issues with sleep, you should examine your regular calcium intake before opting for any chemical alternatives. (4)

Symptoms of Calcium Deficiency

Calcium, along with vitamin D and magnesium, is one of the main nutrients that many people are simply not getting enough of these days. The mineral is extremely important for growing children, and calcium deficiency at an early age can result in some serious developmental issues, such as bowed legs.

But what are some of the symptoms of calcium deficiency in otherwise relatively healthy adults?

• Achy bones
• Sudden spasms
• Cramps
• Numbness in the fingers
• Raised blood pressure
• Brittle and weak nails
• Fatigue (5)

Dairy: The Most Popular Source of Calcium

When most people think of calcium, they think of dairy. And for good reason. Milk, yogurt and cheese are among the highest sources of calcium out there. Just one cup of milk, for example, contains around 30% of our daily calcium needs. Meanwhile, cheese can contain up to 20% per ounce. (5)

The daily recommended dose of calcium for adult men and women, by the way, is generally believed to be 1000 mg.

It’s no wonder why the dairy industry has long used milk’s abundance of calcium to promote their product to the masses. After all, calcium is good for us. Dairy contains lots of calcium, so that means that all dairy is good for us too, right?

Well, not so fast.

Reasons to Avoid Dairy

Though it’s true that dairy products contain plenty of nutrients that are good for us, such as calcium and other vital minerals, there are also a number of reasons to think twice before downing that glass of milk. For instance…

Increased Risk of Cancer

According to an article by Harvard University, too much dairy consumption could potentially lead to an increased risk of prostate cancer in men or ovarian cancer in women. The exact reasons for this are yet to be determined, however. The increased cancer risks in women could either be attributed to too much lactase or because of all the hormones contained in milk these days (see below). (6)

Meanwhile, men with increased risk of prostate cancer could possibly be obtaining too much calcium from dairy sources. This brings to light the fact that not all calcium sources are equal, meaning our body absorbs calcium differently depending on how we get it.

Many of the added chemicals, in addition to the pasteurization process that milk often goes through, can result in milk drinkers having a lot of excess calcium that can’t be properly absorbed by the body. Milk bought from the supermarket, then, while high in calcium on paper, may not actually be a good way to consume the important nutrient.

Dairy Products These Days Are Full of Hormones and Antibiotics

This one is pretty self explanatory, but most factory farms these days are pumping their cows with all sorts of artificial stuff. And then that stuff goes right into the milk or other dairy product, and then right into our bodies. This can result in issues like hormonal imbalances in otherwise healthy humans. And as mentioned above, added chemicals can prevent our bodies from properly absorbing calcium. (7)

Many of Us Are Mildly Lactose-Intolerant

As mentioned in my review of the nutrition documentary ‘What The Health,’ the film briefly touches upon the dairy industry while bringing up an important point: most people on the planet cannot adequately process milk.

According to the web site Healthline, that figure is somewhere at 3/4ths of the world’s population. Why is that? Basically, while infants obviously need milk to survive and grow, many of us eventually lose the ability to break down lactase as we get older. (8)

Some people know right away if they’re lactose intolerant, as they’ll experience unpleasant bloating, stomach aches or dizziness right after consuming dairy. It’s people that are only mildly lactose intolerant that may have it worse in the end, though.That’s because it won’t be obvious right away that dairy is the cause of more mild digestive issues or other health problems you may be experiencing.

Dairy Causes Congestion

Dairy consumption results in congestion and an increase of mucus. According to Dr. Mercola, “Certain breeds of cows produce milk containing a protein called beta-CM-7. This protein can stimulate mucus glands in both your digestive and respiratory tracts.” (9)

Scientific studies aside, I have personal experience with this one. Back before becoming mindful of my nutrition and health, I regularly consumed dairy products like cheese and yogurt. And sure enough, every autumn and winter I found myself constantly congested. I thought that that’s just the way my body was built. But after I mostly stopped consuming dairy products? I hardly get congested at all these days, even in winter when everyone around me is coughing and sniffling.

Furthermore, when I have a friend or family member with a cough or constantly needing to blow their nose, I sometimes ask if they normally consume dairy. Sure enough, the answer is pretty much always ‘yes.’ Therefore, I think there is definitely a major correlation between dairy consumption and congestion.

As you can see, there are plenty of reasons to go dairy free. Now, let’s take a look at some alternative vegan calcium sources you can start including in your diet instead.

Some of the Best Vegan Calcium Sources

The best vegan sources of calcium are dark leafy greens, a wide variety of beans and nuts and seeds. For those of you with a sweet tooth, you may want to consider blackstrap molasses for your calcium needs, or maybe even a naval orange.

Note: there doesn’t seem to be a general consensus on exactly how much calcium each food contains, as the numbers vary when looking at different sources. But all the foods in the list below are also very healthy for a whole lot of other reasons, so there’s no reason not to include more of them in your diet.

Without further ado, let’s look at some of the best vegan calcium sources out there:

• Sesame Seeds: ¼ cup contains 351mg of calcium. Sesame seeds are also rich in things like magnesium, zinc and manganese.
• Collard greens: 1 cup chopped or cooked collard greens contains around 267mg of calcium. They’re also a great source of vitamin K which is important for calcium absorption. (10)
• Almonds: ½ a cup is over 220 mg. Almonds are also high in magnesium, which in addition to calcium, is vital for healthy bones.
• White Beans: 1 cup canned is around 191 mg, although the calcium absorption rate is not as high as other foods. White beans also contain potassium and vitamin C.
• Kale: 2 cups of chopped kale contain 188mg. Also high in vitamin C.
• Chia Seeds: 2 tablespoons contain about 177mg of calcium. Chia seeds are also rich in omega-3 fatty acids. (11)
• Blackstrap molasses: 1 tablespoon contains 172mg. High in magnesium and other antioxidants.
• Bok Choy: 1 cup contains around 158mg. Also high in phosphorus, zinc and vitamin K.
• Seaweed: 1 cup of raw seaweed contains about 126 mg. Also high in iodine, magnesium and potassium. (12)
• Dried figs: A serving of 8 dried figs contains 107mg of calcium. They also contain plenty of vitamin K and potassium.
• Naval oranges: 1 orange contains around 60mg. Oranges are also high in vitamin C, vitamin A and potassium.

Additional Information

Oxalates and Calcium Absorption: To make matters more complex, just because a food contains a certain amount of calcium does not mean that our bodies are going to absorb that entire amount. In fact, different foods may have drastically different absorption rates.

Spinach, for example, may contain a high amount of calcium on paper, but it’s also high in what are known as ‘oxalates.’ Oxalates, or oxalic acid, can interfere with calcium absorption which means that spinach is not a great calcium source, and therefore omitted from the list above. On the other hand, spinach is high in magnesium, which happens to be vital for calcium absorption. So don’t hesitate to eat more of it! (13)

Soy: Soy products are also considered to be great sources of calcium. This could explain why people in East Asian countries do fine without drinking much milk. However, I would advise those living in Western countries to avoid soy products because of their extremely high probability of being genetically modified.

Seafood: When it comes to nondairy, but also non-vegan calcium sources, a lot of the best options are fish: especially sardines and salmon.

Calcium and other Nutrients: Remember, for optimum bone health, it’s not solely calcium that you need to be worrying about. Nutrients like vitamin D, vitamin K and magnesium are considered equally important. Luckily, a lot of the greens and nuts above contain a wide array of beneficial nutrients. But if you’re still concerned about not getting enough, you may want to consider supplementation.

The Best Vegan Calcium Supplements

If you’re still concerned about not getting enough calcium from your diet, there’s always the option to take supplements instead. Nowadays, it’s becoming harder and harder to find calcium supplements that don’t also contain other vitamins or minerals. That’s not necessarily a bad thing, though. As nutrients like vitamin D and magnesium work great with calcium, it’s no problem if your supplements also contain amounts of either one.

Some believe that calcium absorption can be disrupted by a high intake of certain minerals like zinc (or vice versa), although this is still up for debate. Interestingly, many supplement varieties seem to contain both calcium and zinc together. To be on the safe side, you may want to take them separately and at different times of day instead.

• Though I typically prefer to obtain my nutrients from natural food sources, one calcium supplement that I’ve taken in the past was ‘Bone Restore’ by LifeExtension. In addition to 700mg of calcium per serving, it also contains both vitamin D3 and magnesium, with much smaller amounts of zinc and manganese.
• The web site Urban Vegan recommends ‘Organic Plant Calcium’ by Garden of Life. In addition to containing vitamin D3, the product is certified non-GMO and comes in an easy-to-swallow pill size. (14)
• The popular supplement brand NOW Foods has a calcium and magnesium combination which contains 1,000mg of calcium and 500mg of magnesium. This is a simple, straightforward combo that lacks any other ingredients, which is good for those who want to keep track of exactly how much they’re getting of what.

Conclusion

We know that getting enough calcium is essential for strong bones and our overall health. But with all the health risks of dairy, especially the kind packaged and sold in most supermarkets, there are more than enough reasons to be eating less of it. If you’ve already been including plenty of dark leafy greens and seeds into your diet, you can rest assured that you’re intaking enough calcium as well as other vital nutrients. If, for some reason, you have trouble eating enough of the foods in the list above, calcium supplementation is cheap and easy to come by.

With so many delicious vegan calcium sources out there, maybe one day we’ll see the celebrities and pro athletes ditch the milk mustaches and start promoting sesame seeds or collard greens instead. However, I doubt that day will ever come. Instead, let’s spread the word to our friends and family that there are plenty of other healthier and cleaner options when it comes to strengthening our bones and teeth.

Sources:

(1) https://www.organicfacts.net/health-benefits/minerals/calcium.html

(2) https://www.onegreenplanet.org/natural-health/health-benefits-of-calcium-besides-building-strong-bones/

(3) https://www.livestrong.com/article/187950-what-are-the-skin-benefits-of-calcium/

(4) https://www.livestrong.com/article/547625-benefits-of-calcium-before-bed/

(5) https://draxe.com/calcium-deficiency/

(6) https://www.hsph.harvard.edu/nutritionsource/calcium-full-story/

(7) https://www.onegreenplanet.org/foodandhealth/for-your-health-avoiding-dairy-2/

(8) https://www.healthline.com/nutrition/is-dairy-bad-or-good#section3

(9) https://articles.mercola.com/sites/articles/archive/2010/04/27/does-drinking-milk-cause-upperrespiratory-congestion.aspx

(10) https://www.whfoods.com/genpage.php?tname=foodspice&dbid=138

(11) https://www.onegreenplanet.org/vegan-food/10-dairy-free-foods-packed-with-calcium/

(12) https://greatist.com/health/18-surprising-dairy-free-sources-calcium

(13) https://www.nof.org/patients/treatment/nutrition/

(14) https://urbanvegan.net/calcium-supplements/

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