Magnesium is one of the most important mineral, which many people overlook or are unaware of its importance for the human body. Sure, we naturally intake various vitamins and minerals, however nowadays it’s extremely difficult to determine whether or not we eat nutritive ingredients or we just consume them for the sake of not being hungry or feeling full.
We know that organic fruits and veggies are grown on a soil which is enriched with natural fertilizers and we can be confident about the ingredients in our fridge, nevertheless, we can’t tell if we take enough vitamins and minerals in our body or we are deficient.
The same can be stated for magnesium. In fact, the biggest mistake which most people do, is to mainly focus on the calcium intake, instead of focusing on the perfect balance between vitamins and minerals.
The fact that many people who are suffering from osteoporosis, claimed that they have increased the calcium intake, through food and supplements, and this isn’t as helpful as they thought it would be, shows that maybe we are doing something wrong. However, if we consider about the previous fact, that people need a perfect balance of vitamins and minerals, then it’s only normal to assume that calcium won’t do wonders by itself.
How can we Tell if we’re Magnesium Deficient?
There are some symptoms or signs which indicate or tell whether you have a deficiency of magnesium. The most important thing is never to ignore those signs or symptoms and take things into your own hands, in order to improve the magnesium levels in your body.
Signs which indicate that you’re Magnesium deficient
- Decreased appetite
These symptoms may mean numerous things, depending on the circumstances and very often, people ignore these symptoms and take a pill in order to relieve the pain.
However, if you ignore these symptoms for a longer period, the following phase is when you start to feel the more serious symptoms, including:
- Abnormal heart rhythms
- Coronary spasm
- Changes in personality
- Cramps and contractions in the muscles
- Tingling and numbness
However, once you start to feel some of these symptoms, which are normally atypical for you or you’ve never felt them before, the best thing to do is consult a doctor and discuss about the best lab test, which will determine the magnesium levels in your body.
Which foods are a natural source of magnesium?
Like mentioned previously, if the fruits and vegetables are grown on an organic soil or soils treated with mineral fertilizers that means that you may satisfy the daily need for magnesium. However, nowadays we are lucky if we manage to get 200 milligrams through food. Nevertheless, among the foods, notoriously famous for containing or being rich in magnesium are:
- Swiss chard
- Any type of seaweed or leafy vegetables
- Sunflower, sesame and pumpkin seeds
You can also make the best use of these ingredients by juicing them, in order to take full advantage of the ingredients and make sure that you’ve satisfied your daily need for magnesium.
Besides eating foods, rich in magnesium, you can also turn to the various magnesium supplements, which may be beneficial, if of course, combined with a proper daily diet, rich in vitamins and minerals.
Sources of Magnesium
Another option which you may take into consideration is the use of Epsom salt. You can make the best of Epsom salt, by using it as a bath salt and implementing it in your everyday life.
However, if you decide to take some magnesium supplements, you must be aware of the fact that magnesium must be bound with other substances and hence the various types of magnesium supplements, such as:
- Magnesium lactate/ Magnesium chloride- contains 12 % magnesium
- Magnesium oxide- contains 60% magnesium and it’s bound with a fatty acid or an organic acid.
- Magnesium glycinate- best options for those who are trying to improve their magnesium levels, because of its highest absorption properties
- Magnesium carbonate- contains 45% magnesium
- Magnesium sulfate/Magnesium hydroxide- used as laxative (milk of magnesia)
- Magnesium citrate- bound with citric acid, supplement with laxative properties
- Magnesium threonate- the latest magnesium supplement, it penetrates the mitochondrial membrane
- Magnesium taurate- bound with taurine, with calming properties on the body.
Importance of Magnesium-Calcium Ratio
The belief about the needed amount of calcium and magnesium in the past lead to many false information, which lead to increasing numbers in patients suffering from osteoporosis, beside the calcium therapy, combined with magnesium. However, the problems wasn’t just the deficiency of calcium.
The problem was in the proper calcium-magnesium ratio, which was believed to be 2:1 or that we need calcium twice as much than we need magnesium. So, most people are focusing on taking thousands milligrams of calcium and only few hundred of magnesium, where in fact, the most appropriate calcium-magnesium ratio should be 1:1, or we need calcium as much as we need magnesium.
As an addition to this, another important balance should be done with vitamin K2 and D, because a high dose of vitamin D may provoke magnesium deficiency and a disbalance between these four components may lead to other problems and health complications.
If you take calcium supplements for instance, you may be magnesium deficient and not to mention of the disbalance of the other two important vitamins which can greatly harm the balance between the above mentioned minerals.
If a person is K2 deficient, then your body will be unable to place calcium in the appropriate places, meaning that it may be stored in all the wrong places. The same stands for vitamin D, if you take great amounts of vitamin D and you are vitamin K2 deficient, this may lead to vitamin D toxicity or magnesium deficiency.
So, if you want to talk about deficiency of a vitamin or a mineral, the most important thing to remember is that they work together in order to accomplish the perfect balance in your body. All of these four components are co-dependent and they work together and can’t do it one without the other. If you consider taking some type of supplements, try to take or make a balance between all of these four components.