Magnesium is a miracle mineral that most people don't overthink. That would change if they knew it was responsible for activating over 350 vital bodily processes.
Magnesium would also get more attention if people knew how frequently magnesium deficiency is misdiagnosed because it is hard to test for. Only 1% of the body's magnesium is stored in the blood, so serum tests are a poor indicator of magnesium blood levels.
Did you know that one-third of Canadians are magnesium deficient!!
Symptoms of Magnesium Deficiency
Things to look out for include digestive concerns such as constipation, fatigue, reproductive health issues and irregular menses.
Twitches, tremors, and muscle cramps are other signs of magnesium deficiency. In some severe cases, it may even cause seizures or convulsions. This is due to calcium flooding into cells causing hyperstimulation in the muscle nerves.
Scientists believe these symptoms are caused by a greater flow of calcium into nerve cells, which overexcites or hyperstimulates the muscle nerves.
Magnesium deficiency increases your chance of depression and anxiety. If you have mental health concerns, balance your mineral intake.
Fatigue and Muscle weakness are other symptoms as other minerals, such as calcium and potassium, are out of balance.
Other symptoms include high blood pressure, asthma, and an irregular heartbeat.
Reasons to increase your Magnesium levels.
1. Diabetes Management
There are commonalities between Type 2 diabetics and magnesium deficiencies. Studies show that diabetics taking 320mg of magnesium over three months can improve fasting blood sugar levels 1.
2. Stronger Bones
Your magnesium levels and bone density are closely linked; as you age, those magnesium levels within the bone will decrease. You would have no doubt heard how magnesium aids stronger bones due to its relationship with calcium, but it does so much more.
Too much calcium in the blood and soft tissue increases your risk of a heart attack, arthritis and osteoporosis. Magnesium draws out calcium from those areas to create better health.
3. Migraine Prevention
Migraines are the world's third most common disease, and 12% of Canadians suffer from them. The severity rate differs, but some have it worse than others. Migraine symptoms can include nausea and nasal congestion, along with the standard one-sided throbbing pain and sensitivity to sound and light.
Research has shown that a 500 mg magnesium supplement can improve the frequency and severity of migraines 2.
The known benefits of magnesium include the following:
Blood pressure regulation
Reduce stroke risk
Maintain muscle and nerve function
Improves immune function
Regulates blood sugar
and much more...........
Improve Magnesium levels
Right off the bat, I would go with a supplement, and I say this because it is vital to know how much you're getting depending on your circumstance. Second, I wouldn't choose magnesium alone because we need all essential minerals in a complex synergistic balance.
BMD with K2 includes seven properly balanced bone-building and hormone-balancing minerals.
We use proprietary absorption technology to ensure that the minerals get to where they need to go in the body.
EMPower Plus has a unique combination of 36 vitamins, minerals, amino acids and antioxidants.
These micronutrients work together to provide the body with optimal resources for its physiological and psychological functions.
A highly nutritious diet consisting of a variety of nuts, seeds, vegetables and whole foods is vital to not only providing the body with natural forms of nutrition, but the more healthy you eat, the less harmful food you will eat. Choose foods such as seaweeds, broccoli, dark leafy greens, lentils, and avocado.
One final note, sugar and alcohol cause magnesium to be lost through the urine. If you consume a lot of sugar and alcohol, I urge you to reassess this dietary choice, as it makes it hard for your body to function optimally.
All the best,
Simon Brazier. Dip HN, NNCP
Song Y, He K, Levitan EB, Manson JE, Liu S. Effects of oral magnesium supplementation on glycaemic control in Type 2 diabetes: a meta-analysis of randomized double-blind controlled trials. Diabet Med. 2006 Oct;23(10):1050-6. doi: 10.1111/j.1464-5491.2006.01852.x. PMID: 16978367.
Tarighat Esfanjani A, Mahdavi R, Ebrahimi Mameghani M, Talebi M, Nikniaz Z, Safaiyan A. The effects of magnesium, L-carnitine, and concurrent magnesium-L-carnitine supplementation in migraine prophylaxis. Biol Trace Elem Res. 2012 Dec;150(1-3):42-8. doi: 10.1007/s12011-012-9487-5. Epub 2012 Aug 17. PMID: 22895810.