Magnesium deficiency is one of the rising issues in America. The recent report published by World Health Organization in 2009, claims that around 75% of Americans consume less magnesium than what is required by human body.
The expert states that the magnesium deficiency is spreading nationwide due to improper diet and use of pesticides in the fruits and vegetables. You might feel that it is just a small mineral and what kind of effect it can make on our body. Let’s know in detail about the importance of magnesium and other factors related to magnesium deficiency.
Why Magnesium Is Important?
Many diverse biochemicals reactions are going on in our body. The enzymes are the most required element to perform such reaction. You will be shocked to know that magnesium is a cofactor for around 300 enzymes which are responsible for muscles and nerve function, protein synthesis, blood pressure regulation and blood glucose control.
The active transport of potassium and calcium ions across the cell membranes is regulated with the help of magnesium. It also regulates the important process of nerve impulse conduction, normal heart rhythm, and muscle contraction.
32 Signs To Look Out For:
Here are the 32 signs which indicate that you are suffering from the deficiency of magnesium and it’s time that you get proper treatment to get rid of this issue. A health check-up is recommended if you have any of the below symptoms.
- Blood clots
- Bowel disease
- Calcium deficiency
- Difficulty swallowing
- Fertility/childbearing issues: issues to get pregnant or to stay pregnant, preeclampsia, preterm labor
- Heart issues
- High blood pressure
- Liver and kidney disease
- Memory loss
- Muscle cramps
- Personality changes: The mood swings which are frequent along with the issues anxiety, depression, and other mood disorders
- Potassium deficiency: It may lead to fluid retention issue, extreme thirst, and irritability
- Raynaud’s syndrome: may cause color changes in skin due to temperature changes, cold fingers or toes, and numbness in extremities
- Respiratory difficulties
- Tooth decay
- Type II diabetes
How To Spot A Magnesium Deficiency?
Our bone consist of 50-60% of magnesium thus it becomes difficult to diagnosis the magnesium deficiency in our body.
Thus, it is important to keep looking at the symptoms of magnesium deficiency and consult your doctor, if you are facing serious health issues.
Recommended Dietary Allowances (RDAs) for Magnesium
*Adequate Intake (AI) source: NIH
Check out the dietary allowances for magnesium as recommended by experts.
|Birth to 6 months||30 mg*||30 mg*|
|7–12 months||75 mg*||75 mg*|
|1–3 years||80 mg||80 mg|
|4–8 years||130 mg||130 mg|
|9–13 years||240 mg||240 mg|
|14–18 years||410 mg||360 mg||400 mg||360 mg|
|19–30 years||400 mg||310 mg||350 mg||310 mg|
|31–50 years||420 mg||320 mg||360 mg||320 mg|
|51+ years||420 mg||320 mg|
How To Get More Magnesium?
If you have a doubt that you are facing the magnesium deficiency then don’t worry as this condition can be easily reversed using the addition of magnesium rich food in the diet.
To ensure the proper absorption of the nutrient in the body it is important to diversify the diet to include vitamin D3, selenium (found in brazil nuts), vitamin B1 (thiamine), Vitamin B6 (found in lentils) and vitamin E (can be found in avocado).
You can also refer the chart of Dietitians of Canada which provides details about the mineral content in the food in detail manner. There are some creams available in the market which is rich in magnesium. You can apply such creams on your skin and absorb magnesium from it. The Epsom salt baths are also useful to treat the magnesium deficiency.
Just boost the level of magnesium in your body and the health issues which you are facing will vanish in no time.