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Everything You Need to Know About Magnesium

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Everything You Need to Know About Magnesium

Magnesium is an important mineral that most people aren’t getting enough of. When you don’t get enough magnesium in your diet you might experience some symptoms of magnesium deficiency. These symptoms include migraines, leg cramps, loss of appetite, fatigue, depression, vomiting or nausea, weight gain, and high blood pressure.

Benefits of Magnesium

The mineral magnesium is important to many biological processes that happen in our body. It helps with the body’s absorption of calcium. The recommended daily amount women should take is 320 mg. To get the right amount you would have to eat a diet rich in magnesium or take a magnesium supplement. As with any diet or supplement, you want to consult with your physician before beginning.

Magnesium helps in keeping your heart healthy, making sure your bones are strong, helps your body absorb important minerals like calcium and potassium, and preventing constipation, kidney stones, gallstones, and osteoporosis. If you have type two diabetes or a cardiovascular disease maintaining an adequate level of magnesium is important. Magnesium helps the stabilization of the heart rhythms, preventing abnormal blood clotting in the heart. Taking magnesium supplements with type two diabetes helps improve insulin and glucose levels.

When you maintain an adequate amount of magnesium on a daily basis you are helping prevent leg cramps, fatigue, and migraines from happening. If you have a heart condition which includes heart attacks, abnormal heart rhythms, high blood pressure, or coronary artery disease you may have a magnesium deficiency. Taking magnesium will help minimize the risks associated with heart disease and also lower cholesterol. Maintaining an adequate amount of magnesium is also important for pregnant women, women who are experiencing menopause, or if you are at risk for osteoporosis.

Women of all ages will benefit from having the right amount of magnesium in their diet since it will help build strong bones, aid in the formation of teeth, minimize the risk of premature labor, and relieve symptoms of PMS or menopause. Magnesium will also help the recovery process from a stroke or heart attack, and keep muscles properly working.

How to Get Enough Magnesium

Adding nuts into your diet will help you get the daily amount of magnesium you need. You can choose from cashews, Brazil nuts, pine nuts, and almonds. Seeds like sunflower, pumpkin, and squash are another way to add magnesium. Lima beans, black beans, soybeans, and navy beans contain magnesium. Spinach and other green leafy vegetables are good sources of magnesium as well.

Eating fish is another good option to choose if you want to add more magnesium into your diet. Walleye, Pollock, tuna, and halibut are all full of magnesium. Fruits that contain a high amount of magnesium include artichokes, bananas, and dried figs, including prune juice.

Other Nutrients to Pay Attention To

In addition to magnesium, there are a few other vitamins that many Americans are lacking in. Roughly 50% of all Americans are also deficient in vitamins A, C, and D. All of these nutrients are critical for the health of your body.

It's easy to fall victim to nutrient deficiency. With life as busy as it is, you don't have the time to sit around thinking about your diet. But, you should try to find time. By not getting adequate nutrition, you're putting yourself at risk for a host of issues. Vitamin C deficiency, for example, will weaken your immune system and leave you vulnerable to illness.

Talk to your doctor if you suspect you're deficient in any nutrient. Never assume that you're nutrient deficient without getting tested. While many Americans are deficient in one or more nutrients, it's difficult to tell which one without the opinion of a medical professional. Many of the symptoms associated with different nutrient deficiencies overlap with other conditions.

Your doctor may prescribe a blood test to see if you are deficient in any nutrient. The test they give you will be based off of the symptoms you're experiencing. Your doctor may perform other tests or try other treatments if they believe another condition is causing your symptoms. If your doctor determines that you are in need of more of a certain vitamin or set of vitamins, they will likely prescribe a change in diet or supplements.

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