Nowadays, people often suffer from issues like headaches, low energy, and insomnia. Have you ever thought about the actual cause of these symptoms? In most cases, they indicate a certain vitamin deficiency, like reduced levels of magnesium and vitamin K. Magnesium is one of the most important microelements for our overall health as it plays a role in about 300 chemical reactions that happen in the body. It forms new proteins from amino acids and supports the conversion of foods to energy. It reduces stress, anxiety, and fatigue, and soothes a migraine and headaches. The low magnesium levels in the body lead to low serotonin levels, which constricts the blood vessels and affects its function. Moreover, magnesium deficiency causes depression and insomnia. The recommended daily intake for men aged 19-30 is 400 mg, and the older ones, 420 mg. Women aged 19-30 should take a daily magnesium dose of about 310 mg, and the older ones- 320 mg.
These are some dietary sources that can help you intake magnesium every day:
These are the richest dietary sources of magnesium:
- Bread (wholegrain)
- Brown rice