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:
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Prophylaxis of migraine with oral magnesium: results from a prospective, multi-center, placebo-controlled and double-blind randomized study
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