Posts Tagged ‘magnesium deficiency’
Monday, September 10th, 2012
Studies show that most US citizens aren’t getting enough magnesium in their diet. At least 68% of people suffer from magnesium deficiency, but some researchers believe the true number of people not getting enough magnesium is closer to 80%. Magnesium is crucial for many vital biological functions in your body, including absorbing calcium, supporting a healthy response to inflammation, and imparting overall feelings of wellbeing.
How much magnesium do you need?
In order to avoid magnesium deficiency, the female teens require about 360mg of magnesium per day, where male teenagers need 410mg. Adult females require 320mg of magnesium, while adult males need 420mg. Pregnant or lactating women should get at least 350mg of magnesium in their diets. Following these guidelines, healthy individuals who meet the RDA are getting enough magnesium to avoid deficiency.
Sources of magnesium
If you eat a steady supply of these foods, then you are likely getting plenty enough magnesium in your diet.
- Black beans
- Raw nuts
- Spinach Tofu
- Whole grains
The problem is that most Americans don’t eat a steady diet of beans, raw nuts, spinach, and seafood, which is why most aren’t getting enough magnesium to meet the minimum requirements.
Also, certain conditions may inhibit your ability to absorb magnesium from foods, necessitating extra magnesium supplementation just to avoid deficiency. Processed foods, alcoholic beverages, and sugar lower your ability to absorb magnesium.
People who are probably not getting enough magnesium include:
- Individuals with gastrointestinal disorders, such as Crohn’s disease, celiac, and in certain cases, migraines
- People suffering from frequent diarrhea or vomiting, a common symptom of migraines
Why you need magnesium
Magnesium is essential for good health, and is particularly beneficial for people suffering from neurological disorders, such as migraines.
- In many placebo-based trials on migraines and magnesium, scientists noted dramatic benefits when migraine patients were given magnesium for their migraines, compared to a placebo.
- By getting enough magnesium supplements, you avoid deficiency symptoms such as irregular heartbeat, while also supporting cardiovascular health.
- Magnesium improves your response to insulin, which aids in preventing diabetic neuropathy symptoms.
- Magnesium supports calcium absorption and helps to maintain bone mineral density.
- Magnesium supports neurological functioning- by getting enough magnesium, you maintain healthy interaction with serotonin receptors, an essential component of successful migraine management.
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Like this? Read more:
Natural Migraine Ingredients: 9 Must-Take Vitamins, Minerals, and Herbs
Magnesium- for Migraines and Beyond
Migraine Nausea and Vomiting- 10 Natural Home Remedies
Prophylaxis of migraine with oral magnesium: results from a prospective, multi-center, placebo-controlled and double-blind randomized study
Top 5 Health Benefits of Magnesium
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Monday, January 23rd, 2012
Magnesium is a popular natural ingredient for migraines and pain, and is also good for your heart, muscles, nerves, immune system, and for boosting stamina.
How much magnesium do you need?
A healthy adult requires anywhere between 310 and 420 milligrams of magnesium per day, according to the RDA. However, certain people require more magnesium in their diet than the general population. Certain health conditions and medicines may interfere with magnesium absorption or cause magnesium depletion. These include:
- People who suffer gastrointestinal problems, as in Crohn’s disease, Celiac disease, or fibromyalgia
- Anybody who suffers chronic diarrhea or vomiting, as in migraine disorder
- Anti-neoplastic medication
- People with calcium or potassium deficiencies
- Senior citizens, due to magnesium loss and drug interactions
Migraine Nausea and Vomiting- 10 Natural Home Remedies
What are the symptoms of magnesium deficiency?
The most common symptoms of low magnesium levels are:
- Loss of appetite
- Muscular weakness
- Leg cramps
- Muscular contractions
- Painful numbness and tingling sensations
- Coronary spasms
- Abnormal heartbeat
- Emotional disorders
Left untreated, severe magnesium deficiency can lead to low calcium levels and potassium levels in the blood.
What are the health benefits of magnesium?
In a placebo-controlled double-blind randomized study, 81 migraine patients were given either 600mg of oral magnesium supplements or a placebo, every day for 12 weeks. After at least 9 weeks, migraine patients who received the magnesium supplements noticed more dramatic results than those who received the placebo.
Conversely, magnesium deficiency may cause abnormal heartbeats that may lead to heart attack. In numerous studies, magnesium supplementation improved cardiovascular endurance.
The DASH study (Dietary Approaches to Stop Hypertension) suggests eating foods like fruits, vegetables, and dairy products that are high in magnesium and low in sodium, and fat.
Type 2 diabetes
Magnesium influences insulin levels and improves the insulin response in individuals with type 2 diabetes.
Magnesium encourages calcium absorption and increases bone mineral density, according to many studies.
Up your magnesium intake for pain management
If you suffer from chronic pain symptoms like migraine headaches or fibromyalgia, then health experts recommend you increase your magnesium intake, either through food sources or magnesium supplements.
If you found this article helpful, please share with your friends! Your comments are also welcome.
Prophylaxis of Migraine with Oral Magnesium: Results From A Prospective, Multi-Center, Placebo-Controlled and Double-Blind Randomized Study
Top 5 Health Benefits of Magnesium
Magnesium-Rich Foods May Lower Stroke Risk
Images, from top:
yanovineyards, Lori_NY, jeff_w_brooktree
Thursday, October 27th, 2011
An amazing connection exists between fibromyalgia and migraine illness- the majority of fibromyalgia patients also suffer from migraine headaches. Moreover, some natural ingredients (like magnesium) are equally beneficial for migraine and fibromyalgia patients.
What is fibromyalgia?
Fibromyalgia is an autoimmune disease that causes muscular pain, joint aches, and tactile sensitivity. Fibromyalgia patients experience sharp pain while doing things that don’t normally cause pain to others, and without any visible sign of injury or inflammation. Scientists haven’t found an exact cause for fibromyalgia, nor have they discovered a cure, but there are some therapies and natural ingredients that benefit fibromyalgia patients.
10 Golden Food Rules for Chronic Pain Sufferers
Migraines are a comorbid condition of fibromyalgia
People who suffer from chronic migraine symptoms- debilitating head pain, nausea, stomach cramps, migraine aura, and migraine triggers- have a strong chance of also receiving a diagnosis of chronic fibromyalgia. Likewise, a high percentage of fibromyalgia sufferers are likely to get diagnosed migraine attacks. That doesn’t mean that one illness causes the other, only that they often appear side by side in a patient’s medical history.
Migraines and fibromyalgia both respond well to similar medications
Several prescription chronic pain remedies are available as double-duty fibromyalgia-migraine treatments. Drugs such as Cymbalta, Savella, and Lyrica, “officially” prescribed for fibromyalgia symptoms, are also helpful for easing migraines, depression, and anxiety. While these fibromyalgia drugs are not approved by the FDA specifically for migraines, it is a commonly accepted practice for headache experts and neurologists to prescribe them for patients who exhibit symptoms of both fibromyalgia and migraine headaches.
Magnesium deficiency is prevalent among migraineurs and fibro sufferers
Magnesium increases stamina, builds and strengthens joint cartilage, regulates and balances healthy metabolic function, and alleviates tension . For migraineurs or fibro patients seeking natural nutrients for pain, magnesium supplements are the best choice. That is because scientists have noted a high incidence of magnesium deficiency in patients of migraine and fibromyalgia.
Some of the symptoms of magnesium deficiency are:
- Low levels of Adenosine tri-phosphate (ATP), a chemical your body needs for quick bursts of energy, and for all exercises requiring physical exertion. Fibromyalgia and migraine patients alike often experience severe pain after a workout, or even after minimal physical exercise.
- Hyper-stimulation of the nervous system is a common sign of magnesium deficiency, in addition to fibromyalgia and chronic migraines. Migraine patients and fibromyalgia sufferers experience a strong overreaction to outside stimuli such as noise, scents, sounds, weather changes, and air pressure, resulting in excruciating throbbing pain.
- Magnesium deficiency causes an increase in substance P, a chemical that your body makes to help perceive pain signals. The more substance P you have in your system, the more frequently- and intensely- you will experience pain. Sufferers of migraine illness and fibromyalgia have significantly higher levels of substance P than non-chronic pain sufferers.
- People who have digestive problems are likely to suffer from malnourishment, including deficiency in vitamins and minerals. Migraine sufferers often experience nausea, stomach cramping, and the urge to vomit. Fibromyalgia symptoms may include Irritable Bowel Syndrome (IBS), gluten intolerance, and other gastrointestinal issues. Therefore, it’s not surprising that magnesium deficiency would play a strong role in their pain symptoms.
Talk to your headache specialist
If you suffer from migraine illness, and you suspect that you might also have some of the symptoms of fibromyalgia, then you should speak to your physician. A diagnosis of fibromyalgia might lead to finding a successful cure for your chronic pain, either in the form of a prescribed fibromyalgia drug or natural magnesium supplements.
Read more about preventing migraines:
Best Twitter Pages to Follow for Migraine Sufferers- Top 40
Top 25 Fragrance-Free, Migraine-Free Cleansers and Cosmetics
Sharp pain, Pills, Almonds and Tired
Friday, July 8th, 2011
Migraine Disease is a debilitating illness that causes untold suffering to its victims- sharp, pounding headaches, nausea, intense sensitivity to light and sounds, and visual distortions. Many factors contribute to migraine attacks, and many scientists believe that magnesium deficiency is one of them.
A deficiency in magnesium may lead to the following symptoms and conditions:
- Muscle spasms
- Cerebral infarction
- Heart disease
- High blood pressure
A good course of action to ensure that you are getting enough magnesium is to take regular magnesium supplementation every day. In addition, including foods that are high in magnesium will give you the extra migraine-fighting power you need.
Here are 5 of the best food sources of magnesium:
#1- GRAINS: One cup of rice bran packs a whopping 922mg of magnesium- that’s 230% of the RDA. Buckwheat flour is also a rich source of magnesium, at 301mg for each cup of whole groats. The same amount of raw oat bran contains 221mg.
#2- NUTS: Nuts are very high in magnesium, with Brazil nuts leading the way at 376mg in one 3.5-ounce serving. Almonds are close behind, with 156 mgs for a two-ounce serving.
#3-Molasses: One hundred grams of blackstrap molasses contains 242mg of magnesium. Use it to replace honey or corn syrup in recipes.
#4-VEGETABLES: Lots of veggies are rich in this essential mineral. One cup of canned spinach, Popeye’s favorite, packs 163mg of magnesium. Cornmeal follows with 155 mgs in every cup. One cup of artichoke hearts delivers 101mg of magnesium. Stuffed artichokes add an elegant touch to every meal. Learn how to remove artichoke hearts on YouTube.
#5- FISH: Three ounces of halibut provide 91mg of magnesium, while a serving of fresh Yellowfin tuna has 54mg.
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