Magnesium is an essential mineral for proper health because it triggers more than 300 enzyme reactions and takes part in thousands of biochemical reactions every day in the body. Some of the functions that magnesium takes place in include nerve transmission, blood coagulation, metabolism, muscle contraction, formation of bone tissue and cells and energy production.

Since magnesium takes part in so many metabolic processes in the body, taking this mineral with vitamin C and calcium is very important for the overall health. Magnesium deficiency is considered the most common mineral deficiency and it affects about 80% of the American population.

Magnesium deficiency

The magnesium deficiency can be the main cause for numerous health issues such as anxiety, muscle cramps and memory loss. Takin this mineral regularly, on the other hand, can help with:

  • Activating muscles and nerves
  • Providing more energy
  • Detoxifying the body
  • Promote digestion of protein, fats and carbohydrates
  • Formation of bones and cells
  • Participate in formation of neurotransmitters such as serotonin

These are the earliest signs of magnesium deficiency:

  • Loss of appetite
  • Nausea
  • Vomiting
  • Numbness
  • Tingling
  • Fatigue and weakness
  • Muscle cramps and contractions
  • Seizures
  • Abnormal heart rhythms
  • Coronary spasms
  • High blood pressure
  • Blood clots
  • Personality changes

Causes of magnesium deficiency

Numerous experts around the world agree that the soil is poor with minerals and vitamins because of the new and modern farming techniques and the use of fertilizers and chemicals. The food grown on the soil should get the magnesium from it, but if it doesn’t, consuming food with lack of magnesium can lead to a deficiency in this mineral.

Medical conditions that reduce the body’s ability to absorb magnesium:

  • Kidney disease
  • Parathyroid problems
  • Crohn’s disease or other digestion related conditions
  • Taking diabetes or cancer medications and antibiotics
  • Alcohol abuse
  • Old age

How to get more magnesium?

Taking magnesium supplements such as aspartate, citrate, lactate and magnesium chloride can significantly increase the magnesium levels. The body absorbs these supplements much better than magnesium sulfate and magnesium oxide. You can also get more magnesium through regular Epsom or foot baths because the skin can absorb it too. In case you don’t enjoy taking baths, you can apply magnesium oil on your skin.

12 best foods that increase magnesium levels, prevent hypertension, muscle fatigue and blood clots

  • Cashew nuts – 1oz provides 20% of the RDA
  • Almonds – 1oz provides 19% of the RDA
  • Avocados – 1 fruit provides 15% of the RDA
  • Bananas – 1 medium sized fruit provides 8% of the RDA
  • Lentils – 1 cup of cooked lentils provides 18% of the RDA
  • Chocolate – 1 bar provides 58% of the RDA
  • Figs – 1 cup of dried figs provides 25% of the RDA
  • Okra – 1 cup of boiled okra provides 14% of the RDA
  • Seeds – 1oz of whole roasted pumpkin or squash seeds provide 19% of the RDA
  • Squash – 1 cup provides 11% of the RDA
  • Rice – 1 cup of long grain brown rice provides 21% of the RDA
  • Spinach – 1 cup of cooked spinach provides 39% of the RDA





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