In 2009, the World Health Organization published a report (1) that stated that 75% of Americans consumed less magnesium than they needed. Some experts have even gone to say that there’s a nationwide mineral deficiency. This may not seem like such a big deal, until you find out that magnesium is actually the 4th most abundant mineral in the body.
Why Magnesium Is Important
Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation.
It also plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction, muscle contraction, and normal heart rhythm. via NationalInstitutesHealth
How To Spot A Magnesium Deficiency
50-60% magnesium in the body is stored in the bones, which makes it complicated to diagnose nutrient needs in patients.
Certain people are more prone to magnesium deficiency, such as people with gastrointestinal diseases, diabetes, alcohol dependence or adults over the age of 50.
Therefore, it’s important to look out for these signs to better communicate your needs to your doctor or naturopath.
32 Signs To Look Out For:
- Memory loss
- Potassium deficiency: may cause extreme thirst, fluid retention, and irritability
- Muscle cramps
- Heart issues
- Blood clots
- Difficulty swallowing
- Liver and kidney disease
- High blood pressure
- Calcium deficiency
- Bowel disease
- Type II diabetes
- Respiratory difficulties
- Fertility/childbearing issues: Getting or staying pregnant, preeclampsia, preterm labor
- Tooth decay
- Raynaud’s syndrome: may cause cold fingers or toes, color changes in skin due to temperature changes, and numbness in extremities
- Personality changes: often similar to symptoms of anxiety, depression, and other mood disorders
Recommended Dietary Allowances (RDAs) for Magnesium
|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|
*Adequate Intake (AI) source: NIH
How To Get More Magnesium
The great thing about magnesium deficiency is that you can easily reverse the condition by incorporating more magnesium-rich foods into your diet.
It’s also important to diversify your diet to include vitamin D3, vitamin B1 (thiamine), selenium (found in brazil nuts), vitamin E (can be found in avocado) and Vitamin B6 (found in lentils) to ensure proper absorption of the nutrient.
This chart of food rich in the mineral, made by Dietitians of Canada, is particularly helpful.
You can also absorb magnesium through your skin by applying special creams or magnesium oil and taking epsom salt baths.
These are really simple and easy ways to boost your mineral levels, but you’ll quickly notice how much healthier you’ll feel!
- 17 Foods That Increase Magnesium And Prevent High Blood Pressure, Blood Clots And Muscle Fatigue
The majority of us know the importance of getting enough calcium, vitamin c and protein through our diet, but we tend to forget other crucial vitamins …
- 5 Warning Signs That You Have a Magnesium Deficiency (Don’t Ignore These!)
Magnesium is an essential macromineral that performs a huge number of important roles in the body. It is responsible for …
- Why Magnesium is the Most Powerful Relaxation Mineral Known to Man
It can’t be stressed enough how necessary Magnesium is for a healthy and functioning body. Absence of this important nutrient …
- You’ve Been Taking The Wrong Type of Magnesium All This Time
Magnesium is a mineral essential for human health yet it doesn’t get the press it should. For example, magnesium is …
- How To Make Relaxing Magnesium Water To Get Rid of Headaches and Muscle Pain
Magnesium doesn’t get the attention it deserves. It’s a critical mineral for healthy cell function and is an active participant …
- Running Low On Magnesium? Try These 18 Epsom Salt Beauty & Health Hacks Today!
Epsom salt, or magnesium sulfate, is a naturally-occurring crystal that’s found in a spring in Epsom, England. Contrary to its …
- Top 6 Health Benefits of Magnesium
You probably already know a lot about the other vitamins and minerals that are crucial to your overall optimal health, …
- Top 9 Veggies Highest in Magnesium
While vitamins and minerals can be ingested via supplements, the best and most natural way to ensure that you have …
- 6 Powerful Ways to Boost Your Magnesium Levels
To keep your body strong and healthy, make sure to pay attention to your intake of all essential nutrients. A …
- Magnesium Deficiencies Are Killing Us…Here’s What To Do About It
Magnesium is a mineral that’s integral to almost every metabolic function in the body. As one of the electrolyte minerals …
- Early Warning Signs Your Body’s Magnesium Levels are Dangerously Low
According to the World Health Organization, seventy-five percent of Americans have low magnesium levels. “Is that such a big deal?”, …
- Low Levels of Magnesium Associated With Impaired Glucose Tolerance and Irregular Heart Rhythms
It might surprise you to learn that there’s a very good chance you’re deficient in a significant mineral – and …
- Adequate Magnesium Intake May Help Reduce Risk of Developing Diabetes
By ensuring you are taking in enough magnesium through your diet, you could be on your way to preventing ever …
- 5 Best Herbs To Help Increase Your Magnesium Levels
80 perccent of Americans experience magnesium deficiency at some point in their lives, often without even being aware of it(1). …