Magnesium Deficiency

magnesium deficiency

According to the American Chiropractic Society, 68-80% of the U.S. population is deficient in the essential mineral magnesium.

I just found out that my levels were low so I wanted to share what I have recently learned about this subject.

Why is this happening?  The reason that most of our population is deficient magnesium is because of ongoing soil erosion has significantly depleted the mineral content of our soil within the last century. Consequently, many fruits and vegetables that were once rich in magnesium no longer contain it in adequate amounts, resulting in widespread deficiencies.

Symptoms of low magnesium could include: 

  • Muscle twitches and cramps
  • Mental disorders like depression and anxiety
  • Increased risk of osteoporosis and bone fractures
  • High blood pressure
  • Fatigue and muscle weakness
  • Irregular heart beat
  • Insomnia and more

How to find out if you are deficient in magnesium:  Most physicians measure magnesium with a simple blood test, and many people are then informed that their levels are normal. But to get an accurate reading, you need to measure intracellular magnesium levels, which can be done by testing red blood cells.

While you can request an RBC (red blood cell) magnesium test via a blood test during a visit to your doctor or healthcare provider, you can also order one yourself through an independent lab, such as Lab Corps or Direct Labs.

The ideal range for RBC magnesium levels is 6.0 to 6.5 mg/dl (the normal reference range is 4.2 to 6.8 mg/dl).

magnesium

To get more of this essential mineral in your diet, make sure you are getting plenty of foods that are high in magnesium.

Top 11 foods that are rich in magnesium:

  • Dark Chocolate
  • Nuts
  • Avocados
  • Legumes
  • Tofu
  • Seeds
  • Whole Grains
  • Brown Rice/Quinoa
  • Some fatty fish-salmon, mackeral, halibut
  • Bananas
  • Dark Leafy Greens

BUT, because our soil is depleted in magnesium, fruits and vegetables that were once high in magnesium often don’t contain nearly the levels that they did many years ago.  Due to this, if you are low in magnesium, you will probably need to add a supplement to your diet via your doctor’s recommendation.

The Best Forms Of Magnesium

Magnesium citrate — Magnesium citrate is the most popular magnesium supplement, probably because it is inexpensive and easily absorbed. Since citric acid is a mild laxative, magnesium citrate functions as a constipation aid as well as a magnesium source. It is a great choice for individuals with rectal or colon problems but is unsuitable for those with loose bowel movements.

Magnesium taurate — Magnesium taurate is the best choice of magnesium supplement for people with cardiovascular issues, since it is known to prevent arrhythmias and guard the heart from damage caused by heart attacks. Magnesium taurate is easily absorbed (magnesium and taurine stabilize cell membranes together), and it contains no laxative properties.

Magnesium malate — Magnesium malate is a fantastic choice for people suffering from fatigue, since malic acid — a natural fruit acid present in most cells in the body — is a vital component of enzymes that play a key role in ATP synthesis and energy production. Since the ionic bonds of magnesium and malic acid are easily broken, magnesium malate is also highly soluble.

Magnesium glycinate — Magnesium glycinate (magnesium bound with glycine, a non-essential amino acid) is one of the most bioavailable and absorbable forms of magnesium, and also the least likely to induce diarrhea. It is the safest option for correcting a long-term deficiency.

Magnesium chloride — Though magnesium chloride only contains around 12 percent elemental magnesium, it has an impressive absorption rate and is the best form of magnesium to take for detoxing the cells and tissues. Moreover, chloride (not to be confused with chlorine, the toxic gas) aids kidney function and can boost a sluggish metabolism.

Magnesium carbonate — Magnesium carbonate is another popular, bioavailable form of magnesium that actually turns into magnesium chloride when it mixes with the hydrochloric acid in our stomachs. It is a good choice for people suffering from indigestion and acid reflux, since it contains antacid properties.

I hope that you found this article informative!  Please leave your comments below or share your experience with any magnesium supplements or testing.

Thanks for reading!

Nutrition & Mental Health

If you know me fairly well, you will know that I am extremely passionate about mental health.  That is because I have noticed a significant improvement in my own mood and mentality since I started taking better care of my body.

I used to battle with depression in my high school and college years and I believe that was mostly caused by the fact that I didn’t sleep well, I didn’t eat nutrient dense foods, I drank too much alcohol and not enough water, and I didn’t participate in a regular exercise program.

Mental illness runs in my family and my father was diagnosed with schizophrenia when I was 17 years old, so I have really tried to make a conscious effort to improve my own mental wellness as well as the mental health of my family.

Over the last several years, I have noticed more research that has been done on the link between inflammation caused by certain foods in the body and mental illness.

A lack of key essential nutrients is now KNOWN to contribute to poor mental health in people suffering from:

  • Depression
  • Anxiety
  • Bipolar disorder
  • Schizophrenia
  • ADHD

The inflammation that causes these mental disorders starts in the gut and is associated with a lack of nutrients in our food such as:

  • Magnesium
  • Omega-3 fatty acids
  • Probiotics
  • Vitamins/minerals that are essential for our bodies to function properly

Read this article right HERE to learn more.

The following list of foods are the BEST options to help boost mood, cognition, and metal health:

brain healthy foods

1.  Fatty Fish: salmon, trout, and sardines
2.  Coffee
3.  Blueberries
4.  Turmeric
5.  Broccoli
6.  Pumpkin Seeds
7.  Dark Chocolate
8.  Nuts
9.  Whole Eggs
10.  Oranges
11.  Green Tea
12.  Avocados
13.  Beets
14.  Celery
15.  Carrots

Try to incorporate these foods into your weekly diet as much as you possibly can.  In addition to adding these key nutrients from your foods, don’t forget to get outside for fresh air (away from your technology), hydrate your brain with filtered H20, get 7-8 hours of sleep each night, and consistently move your body every day.  Do these things and your chances of feeling depressed, anxious, and scatter-brained should greatly decrease.

Got any questions or feedback?  Let me know!