The Number 2 Vitamin Deficiency: Magnesium, Are You Getting Enough?

Over 300 enzymatic processes, including all of those in ATP production (how we produce energy) use magnesium. It builds bones and enables nerves to work correctly. It is also the second most common vitamin deficiency behind vitamin D.

Many people are already low of the recommended daily allowance of magnesium, and its intake has decreased over the years. Deficiencies can lead to serious problems like depression and anxiety. Poor dietary habits, pharmaceutical drug use, soil depletion and poor farming practices are the most common reasons for a deficiency.

The Many Benefits

Less Stress, Better Sleep - Melatonin, the sleep regulating hormone is disrupted when magnesium deficient. Stress and tension are common reasons some people don't sleep well. Magnesium doesn't induce sedation but it can cut inappropriate excitation from a deficiency.

Relaxation - Serotonin relaxes the nervous system and can elevate mood but a deficiency of magnesium can lead to low serotonin levels. Many children with ADHD often have low levels of magnesium and supplementation can decrease hyperactivity. Supplementation has also been shown to lower high blood pressure in several studies where a magnesium deficiency may be present.

Bone Integrity and Strength - Magnesium is one of the most essential nutrients to bone health, because it stimulates a particular hormone called calcitonin. It also suppresses a hormone, parathyroid, that breaks down bone. A deficiency can lead to a number of clinical disorders including osteoporosis. It can also damage teeth.

Migraines - Magnesium is key in the pathogenesis of migraine headaches. Chronic oral supplementation may cut the frequency of migraine headaches.

Diabetes and Cardiovascular Risk - Magnesium enhances insulin secretion, which facilitates sugar metabolism. Without it, glucose is not able to transfer into cells. Glucose and insulin build up in the blood, causing various types of tissue damage. Low intake is correlated with high diabetes and cardiovascular risk while adequate intake is correlated with a lowered risk of diabetes.

Make Sure You Get Enough

Some foods high in magnesium include: halibut, mackerel, kelp, almonds, cashews, cocoa, pumpkin seeds, molasses, buckwheat, brazil nuts, dulce, millet, and pecans. Unfortunately, levels in food have dropped as modern soil became increasingly depleted. There are many forms of supplements out there and they all have slightly different effects.

Magnesium malate is a compound of magnesium and malic acid, clinically shown to soothe and energize muscle cells. Malic acid is a natural fruit acid is an important part of many enzymes key to ATP synthesis and energy production. Therefore, it is helpful in those suffering from fatigue due to fibromyalgia.