Why Magnesium Matters: Deficiency and How to Fix It
Magnesium: A Key Mineral for Health
Magnesium is an essential mineral that supports numerous functions in the body. It aids muscle recovery, nerve function, sleep quality, and even heart health. Despite its importance, magnesium deficiency is surprisingly common in the U.S.
Why Is Magnesium Important?
Magnesium is involved in over 300 enzyme systems that regulate critical bodily processes. These include muscle and nerve function, energy production, and blood sugar control. It also plays a role in forming DNA, maintaining antioxidant defenses, and ensuring proper heart rhythm by balancing calcium and potassium in cells.
Most of the body’s magnesium is stored in bones and soft tissues, with only small amounts in the bloodstream. Normal magnesium levels range between 0.75 to 0.95 millimoles per liter. Levels below this indicate a deficiency, though blood tests might not fully reflect cellular magnesium levels.
Symptoms and Causes of Deficiency
Magnesium deficiency, or hypomagnesemia, can result from poor diet, chronic illnesses, alcohol abuse, or certain medications. Symptoms vary and may include:
- Muscle cramps or twitches
- Fatigue and weakness
- High blood pressure
- Irregular heartbeat
- Osteoporosis
- Anxiety or depression
Deficiency rates are higher in specific groups, such as hospitalized patients or those with chronic health conditions.
How to Get Enough Magnesium
The daily recommended magnesium intake is 400–420 mg for men and 310–320 mg for women. Pregnant women may need slightly more. Magnesium-rich foods include:
- Seeds and nuts: Pumpkin seeds, almonds, chia seeds
- Vegetables: Spinach, broccoli, potatoes
- Proteins: Chicken, salmon, black beans
- Other foods: Whole grains, bananas, yogurt
Magnesium supplements are also available, but consult a doctor before starting them. A balanced diet and regular check-ups can help maintain optimal magnesium levels.
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