As you get older do you tend to get cramps for seemingly no reason? Potassium deficiency may be one cause, but unless it is the result of something specific like kidney disease or diuretics, we usually attribute it to excessive sweating caused by heavy workouts. There is another cause that is coming to the fore, and that is magnesium deficiency, or more specifically an imbalanced ratio between calcium and magnesium. It becomes even more pronounced as we age because we become less efficient in absorbing minerals and vitamins, and magnesium is a key to good health.
Magnesium deficiency doesn't get much publicity, certainly not to the degree of calcium. But magnesium is the fourth most abundant mineral in the body, and not only plays a major role in the body's detoxing process, but is vital for bone health. Over half of it resides in our bones, and since only about 1% of it is floating around in the bloodstream at any time, it is more difficult to get an accurate deficiency test from the blood. Lower levels can cause fatigue, headache and loss of appetite, which are common symptoms for a number of ailments.
When you experience cramps and muscle spasms and haven't been working out vigorously to cause a reduction in electrolytes, perhaps a magnesium deficiency is the issue. Calcium and magnesium have a complicated relationship that is now being fully understood. Both have a vital role in nerve signal transmission, muscle contraction and bone density. A deficiency in magnesium can lead to a deficiency in calcium and potassium, the Office of Dietary Supplements tells us.
But what are these correct ratios? It's not just loading up on more magnesium and calcium, but keeping them in balance that serves our health better. Research now tells us that we should be taking magnesium in quantities twice those of calcium. But how much is that? Virtually no one counts the number of vitamins or minerals they ingest every day, let alone how many are actually absorbed.
Plus everyone is unique, and it could vary quite a bit between different people. So listening to the feedback your body gives you will tell you if you need more magnesium. If your diet now consists of a lot of carbonated beverages, sugar, large amounts of caffeine, excessive amounts of alcohol, calcium supplements and not magnesium, or experience a large amount of stress, there is a good chance you may be at risk. In one study it was found that increased adrenaline, which is associated with stress, decreased levels of magnesium in the system.
To get more magnesium in your system you may have to resort to supplements. But I think if at all possible you should get all of your vital vitamins and minerals naturally through your diet. There are a number of excellent sources of magnesium, but probably tops on the list are leafy green vegetables. The brilliant green color comes from chlorophyll, which is an excellent source. But you should never rely on just one source. Seaweed, coriander leaf, pumpkin seeds, basil, flaxseed, cumin seed, Brazil nuts, almonds, cashews, kale and whey are other excellent sources. Notice the number of spices and nuts, in addition to vegetable greens that make up the list.
Egg yolks are wonderful source of Vitamin D, and as long as they are eaten in moderation they are excellent for heart health. Read all about this wonderful vitamin and how it helps build muscle on our website http://muscle4weightloss.com/. Rich Carroll is a writer and avid health advocate now living in Chicago.
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