Magnesium Deficiency: Why So Many People Are Missing This Vital Mineral

Because of its importance to our health, magnesium is an essential mineral. In addition to affecting our ability to rest and recover from muscle fatigue, it has an effect on a variety of functions within our body. Thousands of people in the United States are lacking, despite the fact that it is of significant importance. When it comes to magnesium, magnesium deficiency, and the proper way to maintain your levels, this is all the information that you need to know.

 

Additionally, Magnesium and Magnesium Deficiency

 

 

Why is magnesium deficiency so detrimental to our health, and what exactly is magnesium, and how does it work? In the beginning, magnesium is absolutely a mineral; however, it is also an electrolyte that is absolutely necessary. It can be found naturally in a wide variety of foods, and its presence can also be added by manufacturers to certain food products. During the functioning of our body’s organs and systems, this mineral/electrolyte is an essential component.

 

In point of fact, it serves as a facilitator for more than 300 enzyme systems, which are responsible for regulating a wide variety of chemical reactions that occur within our physiological systems. The operation of muscles and nerves, the production of proteins, the regulation of blood sugar, the generation of power, and the management of blood pressure are all included in this category. Moreover, it helps in the transportation of magnesium and potassium across cell membranes, which is necessary for maintaining normal heart rhythms. It also plays a role in the development of DNA and essential antioxidants. Moreover, this is merely a superficial examination.

 

 

You can learn more about the correlation between vitamin D deficiency and cognitive impairment by reading the following article:

 

The question is, where do we store magnesium?

 

 

Most of the magnesium that we have is stored in our bodies, specifically in our bones and soft tissues. The bloodstream contains only a trace amount of the substance that was taken in. Magnesium levels in the blood, also known as serum magnesium, are considered to be normal when they sit between 0.75 and 0.95 millimoles per liter. Hypocalcemia, also known as magnesium deficiency, is diagnosed when a person’s calcium levels fall below the threshold of 0.75. Magnesium levels can be determined using blood tests; however, the results of these tests may not necessarily be indicative of the amount of the mineral that is contained within your cells themselves. Magnesium levels can be difficult to test because of this reason. There are other procedures available, such as testing involving saliva and urine respectively. Despite this, none of the currently available approaches are even somewhat considered to be completely satisfactory.

 

 

The recommended daily dosage for adult males ranges from 400 mg to 420 mg, with the exact amount being determined by the individual’s age. When it comes to adult women, this range extends from 310 mg to 320 mg, once again depending on their age. When it comes to women who are pregnant, this allocation ranges from 360 to 400, all the while taking into account their age. Lactation needs also fluctuate with age, ranging from 310mg to 360mg.

 

 

Indications of Magnesium Insufficiency

 

 

There are various factors contributing to why someone might become Magnesium deficient. Aside from merely having an inadequate, Magnesium-deficient diet, factors like long-term illness, alcohol misuse, medications, gastrointestinal and renal losses (e.g., diarrhea and surgical procedures), and a plethora of other conditions can influence one’s Magnesium levels. There exist several signs and symptoms of Magnesium insufficiency, all contingent on the degree of deficiency, among other factors.

 

 

Symptoms of Magnesium Insufficiency Can Include (2,4):

 

Minor tremors
General fatigue
Cardiac episodes
Elevated blood pressure
Irregular heart rate
Respiratory conditions
Bone-related issues
Mental health disorders
Muscle spasms and contractions

 

Regarding deficiency figures, the percentages can vary based on the demographic you are observing. Medics identify Magnesium insufficiency in approximately 2% of the general population. This figure climbs to 10%-20% in hospitalized patients. Roughly 25% of non-residents with diabetes exhibit insufficiency. In intensive care settings, this number increases further to 50%-60%, while individuals with a history of alcohol misuse are shown to range between 30% to 80%. Other studies suggest that 10% to 30% of individuals living in developed countries are lacking Magnesium. Among postmenopausal women, these figures skyrocket. Therefore, while a minority of the general populace is assumed to have a deficiency, individual necessities truly matter.

 

 

Nourishment to Elevate Your Magnesium Consumption
Thankfully, as already mentioned, you can locate naturally existing Magnesium in numerous food items. Presented below is a compilation of foods containing notable amounts of Magnesium:

 

 

Roasted or raw sunflower seeds
Chia seeds
Roasted almonds
Spinach
Cashews (roasted and unsalted)
Whole grain wheat cereal
Soy milk
Black beans
Edamame
Groundnuts and Almond butter
Starchy tubers
Brown rice
Cultured milk products
Porridge
Fortified cereal grains
Frijoles
Apple bananas
Salmon from the Atlantic
Whole milk
Flatfish
Dried grapes
Entire wheat loaves
Avocado
Chicken fillet
Lean minced meat
Broccolini
Orchard fruits
Carrots

 

As demonstrated, there is a wide array of options for Magnesium-rich nourishments. Naturally, another alternative is to turn to Magnesium supplements. These supplements are accessible in various formulations, encompassing Magnesium citrate, oxide, chloride, and glycinate (or bisglycinate). They are obtainable in diverse forms, such as powders, liquids, and tablets. As always, seek advice from your physician before initiating any new supplementation, especially if you are already consuming medications or a variety of other supplements.

 

 

 

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