We all know that in order for the body to be efficient, it needs many nutrients. At Fuel 4 Ever, we believe magnesium is the single most important mineral required to maintain healthy function. If you’re not getting enough through diet, you should definitely consider supplementing.

Why? As we’ve shared before in this article, according to Healthline.com, magnesium is involved in hundreds of biochemical reactions in the body and it’s also associated with reduced inflammation and cardiovascular health.

Nearly half of us are magnesium deficient (70-80 percent over age 70), even with supplementing.

The Washington Post

Unfortunately, research has linked magnesium deficiency to numerous debilitating conditions and diseases. So there’s a lot at stake here!

Main Causes of Magnesium Deficiency

So why are people deficient? Because there are just too many ways magnesium levels can be depleted! Without knowing it, your body excretes this essential mineral because of choices you’ve made throughout the day or more unfairly, some medical conditions you’re facing. Here’s a list of common culprits:

  • Mental and physical stress
  • Consumption of dark-colored soda, coffee and/or alcohol
  • Refined sugar
  • A diet high in sodium, carbohydrates and/or calcium
  • Tobacco use 
  • Medical drugs of all types 
  • Low thyroid
  • Chronic pain
  • Use of diuretics

Magnesium deficiency can often be diagnosed with a magnesium blood test. Common symptoms of a deficiency, as reported in this article by Healthline.com, include:

  • Muscle twitches, tremors and cramps
  • New or worsening mental health conditions (ie. depression, personality changes)
  • Osteoporosis
  • Fatigue
  • High blood pressure
  • An irregular heartbeat

The Risks of Magnesium Deficiency

According to The Nutrition Source (by Harvard T.H. Chan’s School of Public Health), suggested daily dietary intake is 400-420 mg for men and 310-320 mg for women ages 19 and older.

Not meeting these daily goals, especially over the long term, can lead to a whole host of debilitating medical issues. Too little magnesium in the diet has been linked to:

  • High blood pressure
  • Type 2 diabetes
  • Heart disease
  • Strokes
  • Migraine headaches
  • Kidney disease

While the above list isn’t exhaustive, magnesium deficiency may also affect our sleep, mood and energy levels.

So, What to Do?

As always, pay attention to your diet. Care about what you put into your body. The National Institutes of Health’s (NIH) Magnesium Fact Sheet has this great list of magnesium-rich foods where pumpkin seeds and chia seeds top the list. Also included:

  • Nuts (almonds, cashews, peanuts)
  • Boiled spinach
  • Soy milk
  • Black beans
  • Edamame

If you’re still not getting enough magnesium through food sources, you can also consider a high quality magnesium supplement. We believe magnesium is such an essential mineral that Fuel 4 Ever’s SLEEP formula includes FOUR of the finest, most absorbable forms.

Please be aware that even if you supplement with magnesium, replenishing reserves takes time. Like anything, it requires patience and time to build up to optimum levels of magnesium again. Over the long term, it also requires lifestyle changes to make a real change. But it will be worth it! Here’s to a long life ahead!