From muscle twitches to mood problems, understand the key role magnesium plays in the body.
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Magnesium is an extremely important but often overlooked nutrient in the human body. Approximately 60% of the body 's magnesium is stored in bones, 20% in muscles, 19% in soft tissues and organs, and only about 1% in the blood. Therefore, blood tests often fail to accurately reflect the body's true magnesium levels.
Common causes of magnesium deficiency
Many factors can lead to magnesium loss, including excessive sugar, refined carbohydrates, alcohol consumption, cirrhosis, use of diuretics or antacids, intestinal inflammation, vitamin D deficiency, and malabsorption after gastric bypass surgery.
In addition, the fertilizers ( NPK ) used in modern agriculture only replenish nitrogen, phosphorus, and potassium, but do not replenish magnesium, which reduces the magnesium content of crops and further leads to widespread magnesium deficiency among people.
Magnesium deficiency is associated with a variety of diseases, including diabetes, high blood pressure, arthritis, osteoporosis, and cardiovascular disease.
Food sources of magnesium
Green vegetables are the primary source because chlorophyll contains magnesium. Seeing "green" likely indicates the presence of magnesium. However, it's important to note that some foods, such as spinach, almonds, and chocolate, while containing magnesium, also contain oxalates, which can hinder absorption.
While whole grains are considered to contain magnesium, their phytic acid content can hinder absorption; refined grains lose most of their magnesium during processing. Boiling food also causes magnesium loss.
The recommended daily intake of magnesium for modern people is about 300 to 400 milligrams, but studies show that ancient people consumed almost twice that amount. Today, 48% to 90% of people are deficient in magnesium.
Besides vegetables, meat (especially pork), chicken, red meat, cheese (especially Parmesan cheese) and seafood are also good sources of magnesium.
Physical signs of magnesium deficiency
Magnesium deficiency can cause a variety of problems, including anxiety, insomnia, depression, migraines, restless legs syndrome, muscle cramps, fatigue, Tourette syndrome, high cholesterol, high blood pressure, arterial calcification, arrhythmia, increased risk of stroke, metabolic syndrome, polycystic ovary syndrome, kidney stones, elevated blood calcium, inflammation, involuntary nystagmus, and asthma.
The earliest warning sign of magnesium deficiency: muscle twitching
The earliest sign of magnesium deficiency is "neuromuscular hyperexcitability," which is involuntary muscle twitching. This could manifest as persistent eyelid twitching or subtle tremors in the arm muscles. This is because insufficient magnesium causes nerve signals to become overactive, preventing muscles from relaxing properly.
The balance between magnesium and calcium is crucial for nerve and muscle function. When magnesium is insufficient, calcium cannot be excreted from cells, causing muscles to remain in a state of tension, leading to twitching and spasms.
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Conclusion: Early detection and prevention are better than cure.
If you experience symptoms such as eyelid twitching, muscle spasms, or anxiety and insomnia, you might want to check if you are getting enough magnesium. Consuming green vegetables, moderate amounts of meat, and cheese can help maintain magnesium balance, allowing the body's 350 magnesium-related enzymes to function properly and restoring health.
YouTube source: https://youtu.be/KsNUGg4s60E
YouTube Column: Dr. Berg's Chinese Health Knowledge
