These days, people suffer from issues like low energy, headaches, and insomnia. What is the actual cause of these symptoms? Often they indicate a certain vitamin deficiency, like reduced levels of magnesium and vitamin K.
One of the most important microelements for our overall health is magnesium as it plays a role in about 300 chemical reactions that happen in the body.
It has ability to form new proteins from amino acids and supports the conversion of foods to energy. Also magnesium reduces stress, anxiety, and fatigue, and soothes a migraine and headaches.
In case of low magnesium levels the body lead to low serotonin levels, which constricts the blood vessels and affects its function. Magnesium deficiency causes depression and insomnia.
For men aged 19-30 the recommended daily intake is 400 mg, and the older ones, 420 mg and women aged 19-30 can take a daily magnesium dose of about 310 mg, and the older ones- 320 mg.
Dietary sources that help you intake magnesium every day:
The richest dietary sources of magnesium:
- Bread (wholegrain)
- Brown rice
Vitamin K role on the other hand, is to synthesize proteins. Vitamin K prevents blood clotting and bruising, and stops bleeding. It reduces the risk of prostate cancer and Alzheimer’s disease and protects the arteries and valves from calcification.
In case of low levels of vitamin K increase the risk of fractures of bones, and in a combination with vitamin D, it leads calcium to the bones and strengthens them.
In adults the recommended daily dosage of vitamin K is 0.001mg of vitamin K for every 1 kg of body weight.
The richest sources of vitamin K:
Green leafy vegetables: beet greens, mustard greens, turnip greens, kale, spinach, collards etc.
Herbs like basil, chives, marjoram, sage, thyme, parsley, and coriander.
Salad greens like onions, romaine lettuce, watercress, spring garden cress, celery, radicchio, iceberg lettuce, rocket, red lettuce.
Leeks, pickles, olive oil, fennel, asparagus, okra, dried fruit, and soybeans.
Brassica vegetables: cabbage, pak choi, Brussels sprouts, broccoli, savoy cabbage, cauliflower.
Hot spices such as chili powder, cayenne pepper, paprika, and curry.
First you must consult your doctor before you start taking any supplements, as the excessive intake might cause adverse effects.
You must have a healthy, balanced diet, rich in healthy vegetables and fruits, which will ensure optimal magnesium and vitamin K levels in your body!