It is crucial for individuals with EDS to recognize the signs and symptoms of magnesium deficiency and learn how to prevent and address it. Magnesium is a vital mineral component of the human body, and a deficiency can exacerbate many of the undesirable symptoms caused by EDS. Some brief information and common foods high in magnesium are provided to help individuals feel better.
Supplementing with magnesium can help improve sleep quality by maintaining a healthy GABA level, which allows for more restful sleep. Additionally, GABA can help calm the body and mind as one prepares for sleep, which can be particularly helpful for individuals with EDS/HSD who often report difficulty falling and staying asleep.
Furthermore, magnesium is involved in hundreds of biochemical reactions in the body. It helps with energy production, protein synthesis, DNA and RNA creation and repair, muscle movement, and nervous system regulation. These are crucial functions of the body, especially as one ages. Studies have shown that magnesium plays a prominent role in brain function and mood, especially in individuals over 65 years old.
Low magnesium intake has been linked to inflammation, a significant issue for people with chronic diseases. Taking magnesium supplements can reduce CRP and other inflammation markers, thereby reducing pain and fatigue.
It is important to note that excessive magnesium supplementation can lead to adverse effects, especially in people with kidney problems. Maximizing daily magnesium intake from natural sources such as food is recommended before turning to supplements.
Foods high in magnesium include green leafy vegetables like spinach and kale, nuts and seeds like almonds and sunflower seeds, whole grains like whole wheat bread and pasta, and certain types of fish like salmon and mackerel. Incorporating these foods into one's diet can ensure sufficient magnesium intake and prevent potential deficiencies.
Maintaining a balanced magnesium level in the body can help alleviate symptoms of EDS and improve health and quality of life. If one has concerns about magnesium deficiency or experiences symptoms like fatigue, muscle cramps, or sleep problems, it is recommended to consult a doctor for proper diagnosis and treatment.
Although magnesium deficiency is a significant concern for everyone, it is particularly crucial for individuals with EDS to be aware that magnesium is essential for connective tissue, collagen metabolism, and overall tissue maintenance.
Magnesium is one of seven nutrients placed on the U.S. Department of Health's list of nutrients of concern, published as a part of its Dietary Guidelines for Americans. 1
A 2006 report from the World Health Organization estimated that 75% of adults consume a diet that is deficient in magnesium. 2
As many patients with EDS have absorption issues, I know I don't absorb enough magnesium through foods alone. I also don't absorb supplements very well. I swear by topical magnesium. It was a total game-changer when I found it years ago. Using topical magnesium to deliver minerals to the body through the skin may initially seem unfamiliar, but it is actually grounded in both traditional practices and modern scientific research.
A bunch of more detailed information is available on the Enviromedica's Ancient Minerals website. It is the brand I have been using for years and love, especially since the topical magnesium doesn't make you tingle as much as other brands. And as always, if you have any further questions, please feel free to comment or email me! And if you decide to try them, I'd be grateful if you use code ZEBRAMEDIC+15 to save yourself some money while giving me some referral points toward my next supply! Helps us both!! Thank you!
References
1. U.S. Department of Health and Human Services, U.S. Department of Agriculture. Adequate Nutrients Within Calorie Needs. In: Dietary Guidelines for Americans 2005. 2005. Available at: http://www.health.gov/dietaryguidelines/dga2005/document/pdf/DGA2005.pdf. Accessed January 28, 2010.
2. World Health Organization. Calcium and Magnesium in Drinking Water: Public health significance.Geneva: World Health Organization Press; 2009.
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