People today are generally deficient in magnesium. Dietary surveys conducted in Europe and the United States show that magnesium intake is often lower than normal for people following a Western-style diet, and the amount is only equivalent to 30 percent to 50 percent of the recommended dietary allowance (RDA).
In the last century, Americans’ dietary intake of magnesium has decreased from about 500 mg/day to 175 to 225 mg/day. 60% to 80% of Americans consume only 185 to 235 mg of magnesium per day. Nowadays, many children eat a lot of food, but without proper nutrition, so they are deficient in magnesium.
Animal and human studies have shown that insufficient magnesium intake increases the risk of atherosclerosis (the presence of fatty plaques in the arteries). Autopsies of children who died in accidents showed early signs of atherosclerosis in the walls of the aorta and carotid arteries, even in young children aged 5 to 6 years.
Today’s food has a significantly lower magnesium content
The main reasons for this modern deficiency of magnesium are the development of modern agriculture, the use of chemical fertilizers, and the increased proportion of processed foods in the diet.
Acidic, light, sandy soils are usually deficient in magnesium. Today’s soil is depleted of minerals, so the crops and vegetables grown from it are no longer as rich in minerals as they were before. And in the search for higher yields, it is common in modern agriculture to use chemical fertilizers, which can also lead to a deficiency of magnesium in our food. For example, since 1968, the magnesium content of wheat in the UK has decreased by 19.6 percent.
Some food processing methods, such as scrubbing grains to remove germs and gluten, can result in a significant reduction in magnesium content. Magnesium loss during food refining processes is significant: a decrease of 82 percent in refined flour, 83 percent in polished rice, 97 percent in starch, and 99 percent in white sugar.
The modern diet is also characterized by drinking soft water, a high proportion of fast foods and processed foods, with a low intake of vegetables and seeds, all of which affect the absorption of magnesium in the human body.
Specifically, during the process of softening the water, a large amount of minerals useful for the body, including magnesium, are removed from the water. Soft drinks and processed foods, especially processed meats, contain high levels of phosphates, which reduce the body’s absorption of magnesium. Beans and seeds are rich in magnesium, but unfortunately they do not appear often in the Western diet, which makes magnesium intake unwarranted.
Due to the pressures of life and work, there is also the phenomenon of coffee addiction and alcoholism among modern people, and excessive intake of ethanol and caffeine will make the body suffer from magnesium deficiency.
In addition, extensive exposure to aluminum (such as aluminum cookware, deodorants, over-the-counter and prescription drugs, aluminum foil, and baking materials) in daily life is also a significant factor in magnesium deficiency. Aluminum reduces the body’s absorption of magnesium by about five times and leads to a deficiency of magnesium stored in the bones.
Some medications can also affect the body’s absorption and use of magnesium, especially diuretics and insulin.
Is it very difficult to detect a magnesium deficiency?
Magnesium is the fourth most abundant element in the human body after calcium, potassium and sodium.
Fifty percent to 65 percent of magnesium is stored in the skeleton, making up bone with calcium and phosphorous; 34 percent to 39 percent of magnesium is found in muscles, soft tissues, and organs; The amount of magnesium in the blood is less than 1 percent.
The range of normal magnesium concentration in the blood is from 0.75 to 0.95 mmol / l. Below this level, a person suffers from hypomagnesemia.
The body normally regulates magnesium ion levels through a balanced interaction between intestinal absorption and renal excretion. If too little magnesium is consumed, the body will withdraw magnesium from the bones, muscles, and internal organs to keep the level of magnesium in the blood relatively stable.
However, magnesium in the body is often difficult to monitor, so it is also known as the “forgotten element.”
Moreover, the level of magnesium in the blood usually does not reflect the magnesium content of different parts of the body. Even if the level of magnesium in the blood is normal, the possibility of magnesium deficiency in the body cannot be excluded.
For example, in chronic latent magnesium deficiency, the level of magnesium in the blood remains within the normal range despite severe magnesium deficiency in tissues and bones. Therefore, using the blood magnesium level to determine the total magnesium level in the body may underestimate the severity of magnesium deficiency.
Evidence emerging in recent years suggests that the serum magnesium/calcium quotient is a more practical and sensitive indicator of magnesium status, with an optimal value of 0.4.
Magnesium deficiency can lead to 6 major diseases that can be improved by magnesium supplementation
Magnesium is involved in nearly every major metabolic or biochemical process in cells, including bone growth, neuromuscular function, energy storage, and the metabolism of key nutrients such as carbohydrates, fats, and proteins. The following common diseases are closely related to magnesium deficiency:
Magnesium is an essential factor in carbohydrate metabolism and a stimulator of insulin.
If intracellular magnesium levels are reduced, this can lead to more calcium entering fat cells, and increased oxidative stress, inflammation and insulin resistance. Magnesium also helps regulate the cellular uptake of glucose.
The International Association for the Advancement of Research on Magnesium suggests that magnesium supplementation has multiple benefits for diabetes. Diets high in magnesium are associated with a significantly lower risk of diabetes. Increasing magnesium intake by 100 mg per day can reduce the risk of diabetes by 15 percent.
Magnesium deficiency is one of the causes of osteoporosis. A study of more than 70,000 postmenopausal females showed that lower magnesium intake resulted in lower bone mineral density in the hips and the entire body.
A large number of studies have also shown that increasing the magnesium content in food or taking magnesium supplements can improve bone mineral density and reduce the risk of fractures in patients with osteoporosis.
Magnesium can relax blood vessels and regulate ions that affect blood pressure, helping to lower blood pressure.
People who eat relatively large amounts of magnesium have a lower risk of cardiovascular disease and stroke. If the body distributes high levels of magnesium, it can also reduce the risk of ischemic heart disease and coronary heart disease.
Researchers in the United States followed more than 13,000 people between the ages of 45 and 64 for 12 years and found that those with the highest blood magnesium levels had a 38 percent lower risk of sudden cardiac death compared to the group with the lowest magnesium levels.
From a neurological point of view, magnesium plays an important role in neurotransmission and neuromuscular transmission, thus it is also associated with pain relief.
During and between migraine attacks, the levels of magnesium in the blood are significantly lower, and the concentration of magnesium in the brain is also lower. According to the American Academy of Neurology, oral magnesium can help prevent migraine headaches.
Magnesium may also have analgesic and pain-relieving effects on patients with chronic pain.
A diet deficient in magnesium increases the risk of cancer.
Magnesium deficiency increases the chance of DNA mutations and may also cause inflammation and elevated levels of free radicals in the body, resulting in oxidative DNA damage, which can lead to tumor formation.
Increasing the amount of magnesium in the diet can reduce the incidence or mortality of at least eight types of cancer, including those of the breast, liver, colon, rectum, pancreas, and lung. High levels of magnesium in drinking water can reduce the risk of esophageal, prostate, and ovarian cancers.
Magnesium level in the cerebrospinal fluid of Parkinson’s patients is negatively correlated with disease duration and severity. As the duration and severity of Parkinson’s disease increases, the level of magnesium in the patient’s cerebrospinal fluid decreases.
Researchers in Japan have found that increasing levels of magnesium in the diet can reduce the risk of developing Parkinson’s disease.
The right way to supplement magnesium
The recommended daily intake of magnesium for adults varies slightly from country to country, ranging from 310 to 320 mg/day for women and 400 to 420 mg/day for men.
Dietary sources of magnesium are actually quite abundant.
First, we can get up to 30 percent of the recommended daily intake of magnesium from drinking water each day. However, the water cannot be either hard water or purified water. Rather, it is as hard water as tap water and mountain spring water, and it is rich in minerals.
Magnesium is also found in a variety of unrefined foods. Although produce in general today contains less magnesium due to the soil, there are some foods that naturally contain a higher proportion of magnesium, albeit at lower levels than in years past. In general, green vegetables, legumes, nuts and seeds, whole wheat bread, unrefined whole grains, and dark chocolate are all good sources of magnesium. It should be noted that according to the National Nutrient Database of the United States Department of Agriculture (USDA), the magnesium content in cocoa is quite high, reaching 2 to 4 mg per gram of dried powder. Therefore, a 40-gram bar of 70 percent to 80 percent dark cocoa chocolate contains about 40 mg of magnesium, which is roughly 10 percent of the recommended daily intake.
In the case of diseases caused by magnesium deficiency, there are also external magnesium supplements that can be taken orally.
Organic chelated magnesium, such as magnesium citrate, magnesium malate and magnesium aspartate, is recommended for relatively better absorption.
The recommended supplement amount for this type of magnesium is 200 mg per day, and smaller daily doses have also been shown to be better absorbed than larger one-off supplements. Usually, after 20-40 weeks of supplementation, the concentration of magnesium in the body’s serum can reach a relatively stable state.
Recent studies have discovered that the body can absorb magnesium through the sweat glands on the skin. So, if you want to add magnesium, you can also massage your skin with a magnesium-containing body lotion and take a bath with Epsom salt (magnesium sulfate).
Moreover, bathing with magnesium sulfate has an effect in treating abdominal pain, constipation and repairing muscle fatigue. Tonight, why not take a bath with magnesium-containing bath salts and relax? Meanwhile, you can replenish your body with the beneficial element magnesium.
#Magnesium #prevent #diabetes #cancer #correct #supplement #magnesium