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Magnesium deficiency is increasingly common. Experts estimate that 40 percent of Americans are getting less than 70percent of the recommended daily allowance (RDA) for magnesium. Life in the modern world seems to be especially hard on our magnesium intake: Stress, sugar, alcohol, and the phosphates commonly found in soft drinks and processed foods all deplete our stores of magnesium. Even exercise, one of the most important factors in preventing aging, can cause magnesium deficiency, because we lose magnesium when we sweat.
Magnesium is a very important supplement for all the work our body has to do. It is needed for enzyme production and is used up when we exercise, when we sweat and particularly when we are under stress. We can get magnesium from our diet if we are eating whole grains with their natural fiber intact, from dark leafy green vegetables and non-citrus fruits. We can also get magnesium from wheat, nuts and soybeans but unfortunately those three may also be a migraine trigger. If you are not getting enough magnesium from your diet you may need to supplement. The optimum range of daily magnesium should be around 400-700 mg a day.
Magnesium deficiency is more common than most physicians think. The fact that magnesium is required for well over 300 enzymatic reactions, many of which involve ATP (energy) production, it should come as no surprise that many people are not getting adequate amounts of magnesium. Several health conditions can cause a deficiency including GI disorders. Medications such as diuretics can deplete the body of magnesium. Foods that are rich in magnesium such as nuts, seeds, green leafy vegetables are unfortunately just not a part of the average American's diet. In addition, so many people take calcium supplements without considering magnesium. One should consume at least a 2:1 ration of calcium to magnesium. Magnesium can help support normal healthy blood pressure, insulin function, normal heartbeat, and has even been shown to help relieve migraine headache. Individuals must make sure they consume rich sources of magnesium in their diet, and, as insurance include a supplement of at least 250 mg-350 mg of magnesium.
This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.