Magnesium Deficiency In Your Food
Magnesium plays an important role in maintaining healthy blood pressure. However magnesium deficiency is on the rise, due to a decline in magnesium content available from our foods.
Magnesium content in vegetables has declined as much as 25% – 80% since the 1940’s and refining processes for grains remove between 80-95% of total magnesium.
Magnesium works in combination with calcium, potassium and vitamin D to control contraction and relaxation of muscles. It is important to maintain the correct balance of these nutrients to help stabilize proper blood pressure.
The Joint National Committee on Prevention, Detection, Evaluation and Treatment of High Blood Pressure, recommends increasing the amounts the average person takes of magnesium, calcium and potassium. However, it is easy to have too supplement with too much potassium, so it is best to get potassium from food sources. You can read more about which food sources are best by clicking here.
Calcium stimulates muscle contraction and Magnesium relaxes muscle contraction, and so they should always be taken in a 2 to 1 ratio of 2x Calcium to 1x Magnesium to achieve the best results for maintaining healthy blood pressure. For example: If you take 800mg of Calcium, you should take 400 mg of Magnesium.
Magnesium is especially beneficial for heart patients
Researchers have found that:
- “Magnesium deficiency is most common amongst alcoholics, patients with high blood pressure, congestive heart failure and those who have previously had a heart attack. (Kurabayashi M 2005). And so it is important to maintain a healthy level of magnesium in the body.
- Magnesium is necessary for the activity of chemicals that lower cholesterol in the body, which contributes to its ability to fight atherosclerosis and endothelial dysfunction (Inoue I 2005).
- Women taking magnesium supplements have a significantly lower risk of developing metabolic syndrome (Song Y et al 2005).
- A diet low in magnesium is associated with a potassium deficiency, which alters the balance of sodium and potassium in favor of sodium. Also, a low magnesium level is associated with high intracellular calcium levels, which contributes to vasoconstriction and high blood pressure (Rosanoff A 2005). The author of this study recommended long-term, adequate intake of magnesium to ensure a healthy balance of potassium to sodium and of magnesium to calcium.
- There is some evidence that magnesium improves insulin sensitivity, which decreases the risk of developing high blood pressure (Guerrero-Romero F et al 2004).
- Another study showed that taking magnesium along with beta blockers significantly reduced blood pressure compared to taking beta blockers alone (Wirell MP et al 1994).
People who are taking diuretics have difficulty maintaining the proper amounts of magnesium in their body. With the decline in magnesium rich foods, most Americans get too little magnesium from their food and so supplementation may be beneficial.
Magnesium is in the Tikva product in the proper ratio, but we do not have potassium, as many of our customers are currently on blood pressure medications, which can cause an unsafe intake of potassium if taken in supplement form.