Everyone needs some sort of dietary magnesium. There are many different forms of magnesium, some of which are in powder form and others as a liquid. Some are available in a pill form. The main source of magnesium is from plant foods, which include green leafy vegetables (i.e. broccoli, spinach, etc.)
Magnesium works in a process called ionization. When it reacts with the acid in blood cells, it releases energy. Because of this, magnesium is sometimes called a reserve of energy for the muscles. It is also used as a protection from muscle injuries. Therefore, dietary sources of magnesium are important to our everyday lives.
When people think of magnesium as a vitamin, they often think of high doses of it being beneficial for young children who are growing up and need large doses of energy. However, there are other issues regarding the use of high dosages of dietary sources of magnesium. Studies have been conducted that suggest high doses of magnesium can be poisonous to people who take high doses on a regular basis. High doses can cause nausea, diarrhea, vomiting, and high levels of anxiety.
However, some studies have indicated that Magnesium may benefit some people by lowering blood pressure levels. While the research is preliminary, it is believed that Magnesium, when combined with other nutrients, may benefit cardiovascular health and may benefit the brain. Therefore, some researchers are recommending that more studies be done on Magnesium and dietary guidelines fortified with Magnesium. Currently, doctors may recommend supplements of Magnesium and high doses of Vitamin D. However, people who take prescription drugs should avoid supplements of Magnesium and Vitamin D as a way to treat or prevent certain diseases. It is also believed that people who suffer from diseases that involve the skeletal system should only take medications that contain Magnesium.
Magnesium can be found in some fruits, vegetables, legumes, nuts, seeds, and meat. However, due to its chemical make up, it tends to get lost during food processing and absorption. In order to retain higher levels of Magnesium in your body, you may want to consume foods that are higher in Magnesium content, but are lower in fat. Some of these foods include whole grains, potatoes, carrots, halibut, mussels, oysters, and poultry. Vegetables that are high in Magnesium content are broccoli, spinach, asparagus, brussel sprouts, parsley, green beans, carrots, and eggplant. Although, dairy products may help improve the blood vessels ability to receive oxygen and help reduce inflammation and fatigue.
Some of the common food sources of Magnesium include: whole grains such as oats, rice, corn, potatoes, and wheat; green leafy vegetables such as cabbage, kale, mustard greens, and Swiss chard; lean meats such as chicken, turkey, bison, and salmon; nuts such as cashews, peanuts, pistachios, and walnuts; and dairy products like milk, yogurt, and cottage cheese. It is important to remember that different cultures have different ways of preparing their foods, so what follows may not always apply to your diet. Foods to avoid with Magnesium include those that are cooked in large amounts of fat and salt. Processed meat, eggs, and dairy products should also be avoided because they tend to be high in Magnesium. Some of these foods can also raise blood pressure and increase the risk for heart disease and stroke.
You should also avoid taking Zinc with Magnesium because high doses of Zinc can result in a deficiency in Magnesium. Some of the symptoms you might experience if you have a deficiency of Magnesium and Zinc include the following: nausea, diarrhea, constipation, fatigue, insomnia, muscle weakness, and a loss of appetite. In order to compensate for a deficiency of Magnesium and Zinc, take one or two supplemental vitamins that contain more of both vitamins rather than taking multiple vitamins that only contain one of the vitamins.
Because both of these minerals are important to the proper function of all organs in the body, a proper daily diet should contain a sufficient amount of them to keep you healthy and prevent any vitamin deficiencies. By paying attention to your diet, you may find that even if you have occasional dietary deficiencies, your doctor can help you identify the source of the deficiency and provide the correct supplements to help treat it. If you’ve been experiencing some symptoms that seem to be related to some type of vitamin deficiency, or if you have been noticing a buildup of toxins in your colon or bloodstream, consult with your physician as soon as possible. Vitamins and supplements may benefit you by providing you with a better quality of life.