(NaturalHealth365) Recent studies show that magnesium deficiency comes with serious risks. Not getting enough magnesium in your diet increases your risk of depression and peripheral artery disease (PAD). The good news – researchers also found that increasing your magnesium intake can lower your risk.
The journal Atherosclerosis reported that as magnesium levels were increased in study participants, the risk of PAD went down. However, people who had the lowest levels of magnesium ended up with a 30% greater risk of developing PAD.
NEW warning about what a magnesium deficiency can do to your arteries
The findings were so significant in the study that researchers believe that magnesium deficiency is a new risk factor for PAD. But, low magnesium levels don’t just raise your risk of PAD.
Earlier studies show that lower magnesium levels can increase your risk of sudden cardiac death, high blood pressure, heart failure and other forms of cardiovascular disease.
Magnesium deficiency is also linked to depression, according to a meta-analysis published in the Internal Medicine Journal. For example, in a more recent study, researchers suggest that increasing magnesium in the body will lead to a significant decrease in both anxiety and depression symptoms.
Researchers even suggested that magnesium supplements offer ‘a fast, safe alternative to antidepressants.’
Fair warning: You’re probably not getting enough magnesium in your diet
The recommended daily intake of magnesium is 400 mg. But approximately half of Americans aren’t consuming enough magnesium in their food.
If you’re among that nearly 50%, you have a higher risk of PAD, heart disease, depression, diabetes, and more. And, the answer is clear: get more magnesium in your diet.
Healthy foods high in magnesium include:
- Dark chocolate: A one-ounce serving has 64 mg of magnesium
- Avocados: One avocado has about 58 mg of magnesium
- Nuts: Almonds, brazil nuts, and cashews are particularly high in this mineral
- Black beans: A one-cup serving of black beans has 120 mg of magnesium, and other legumes are high in this mineral, too
- Tofu: A 3.5-ounce serving contains 53 mg of magnesium
- Pumpkin seeds: You’ll get 150 mg of magnesium in a one-ounce serving
- Salmon: Half a fillet packs in about 53 mg of magnesium
- Cooked spinach: A one-cup serving has a whopping 157 mg of magnesium
Of course, we understand that some people will still have a tough time getting enough magnesium in their diet – for one reason or another. Keep in mind, for all the foods listed (above), we always suggest you choose the highest quality, organic sources you can find.
If you’re worried you’re low on magnesium, you may want to consider a supplement to prevent health problems like depression, PAD, or heart failure. But, choose your supplement wisely.
Magnesium lactate, magnesium chloride, and magnesium citrate are absorbed better by your body than other options. And as always, check with your doctor before you start any new supplement.
Editor’s note: The NaturalHealth365 Store offers the highest quality magnesium supplements on the market. Click here to learn more.
Sources for this article include:
Sciencedirect.com
Sciencedirect.com
OUP.com
Sciencedirect.com
NaturalHealth365.com
NIH.gov
NIH.gov
NIH.gov
NaturalHealth365.com
Healthline.com
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