Did you know that 1/3 of Australians are not getting enough magnesium in their diet and approximately 30% of the global population has subclinical magnesium deficiency.
Magnesium deficiency causes oxidative stress, activation of the renin-angiotensin-aldosterone system (RAAS), dysfunctional regulation of calcium homeostasis, and inflammation, leading to an increased risk for the development of numerous chronic diseases long term.
Signs of magnesium deficiency include:
Low appetite
Nausea and vomiting
Fatigue and weakness
Muscle spasms or tremors
Abnormal heart rhythms
Risk factors to magnesium deficiency include:
Simply not getting enough dietary magnesium -
Here you will find a list of foods and how much magnesium they contain per 100g:
SEEDS
Pepitas – 535mg per 100g
Linseed – 392mg per 100g
Sesame – 340mg per 100g
Chia – 335mg per 100g
Sunflower – 370mg per 100g
CACAO/COCOA
510mg per 100g
LEGUMES
Soya Beans - 230mg per 100g
Kidney Beans – 140mg per 100g
WILD RICE
177mg per 100g
QUINOA
197mg per 100g
NUTS
Brazil nuts - 350 per 100g
Almonds – 260mg per 100g
Cashews – 250mg per 100g
Hazelnut – 160mg
Walnut – 150mg
OATS
235mg per 100g
LEAFY GREENS
Spinach - 157mg per 100g
Swiss Chard - 150mg per 100g
BUCKWHEAT
221mg per 100g
2. If you’re consuming plenty of these foods, a bunch of pharmaceutical medications can also block the absorption of magnesium or increase its excretion, including laxatives, diuretics, proton pump inhibitors (like Nexium), antibiotics, colchicine, and corticosteroids (like prednisone).
3. High levels of stress
4. Alcohol consumption
5. Issues absorbing nutrients in general or a condition such as Crohn’s, celiac, or enteritis
6. Type 2 Diabetes, especially if it isn’t well controlled, because high blood sugar leads to increased urination, and magnesium reabsorption happens in the kidneys.
The first step in assessing magnesium status is identifying if there is a deficiency or insufficiency. This can be achieved by looking at the clinical picture and identifying key signs and symptoms of magnesium deficiency.
Lastly and most importantly, not all magnesium supplements are created equally, and you may have noticed there are different types of magnesium in different supplements so its important to get the right one for your situation.
Magnesium oxide is an inorganic salt of magnesium that may have low bioavailability and laxative effects, this one is good if you are experiencing constipation and is often sold as a mineral laxative in supplements such as colozone plus and colon cleanse.
Magnesium L-threonate has been shown to cross the blood-brain barrier readily and coincide with improvements in cognitive function.
Magnesium orotate is great for cardiovascular health and has been shown to reduce the severity of chronic myocardial dysfunction and structural damage in cardiomyopathy. It supplies much needed energy to an oxygen-starved heart by driving the pentose pathway.
Magnesium glycinate is one type of magnesium supplement that is available to increase levels in people who can use more magnesium, including those with anxiety, diabetes, heart issues and pain. It consists of the mineral magnesium bound to the amino acid glycine. It’s considered to be one of the most effective types of magnesium supplements due to its bioavailability — plus it’s also fast-acting, generally well-tolerated and unlikely to cause loose stools (diarrhea).
You may shop for magnesium glycinate via the link: https://www.discoveringbalance.com.au/healthshop
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