This powerful mineral takes part in 300 enzymatic reactions in your body, affecting everything from protein synthesis to blood pressure regulation. Magnesium is essential for many energy-related functions, which has earned it the reputation of being the body's "electrifier".

Magnesium is responsible forbone development.

The synthesis of DNA, RNA and the antioxidant glutathione

In addition, it is essential for the active transport of potassium and calcium ions across cell membranes, which is critical in bodily functions such as muscular contraction, nerve conduction and proper heart rhythm.

What are the warning signs of magnesium deficiency?

When your body is deficient in magnesium for a long period of time, it affects your health. Signs of magnesium deficiency include anxiety, irritability, weakness and fatigue, as well as a general feeling of depleted energy. Many health experts warn that if you encounter:

• Ringing in the ears or hearing loss
• Unexplainable muscle cramps or tremors
• Depression
• Cardiac arrhythmia
• Kidney stones

You may be deficient in magnesium. While these may all sound like vague symptoms, they "should not be ignored and when other health problems are ruled out, a magnesium deficiency should be suspected.

Fatigue can be the dominant symptom, and a magnesium deficiency can wreak havoc on your body. Research has shown that low levels of magnesium can weaken red blood cells, which means less availability to deliver needed oxygen to body tissues.

In addition to red blood cell issues that deplete the body of energy, low magnesium levels can decrease your body's efficiency at using stored energy and optimize calorie consumption. Those with the lower magnesium levels require more oxygen and have an increased heart rate when exercising.

Because of its role in maintaining bone structure, magnesium deficiency has also been linked to bone fragility and osteoporosis, whereas its role in glycolysis may promote insulin resistance in those with diabetes and related metabolic disorders.

Energize yourself by increasing your magnesium levels

The recommended daily allowance (RDA) of magnesium for adults over 30 years is 420 mg / day for men and 320 mg / day for women. Young adults should get about 400 mg/day for men and 310 mg/day for women. While magnesium is widely available in green vegetables, grains, and fruits, it is estimated that between 68 and 75 percent of adults are deficient in magnesium.

A diet rich in magnesium is the best way to ensure sufficient magnesium for optimal health, enabling vital metabolic function, as well as healthy bone structure and cardiovascular health.

Try to eat five servings a day of magnesium-rich foods such as pumpkin seeds, sesame seeds, Brazil nuts, kale and, my favorite, cocoa.

Due to modern agricultural techniques, the quality of mineral soils deprived of nutrients and minerals and consumption of processed foods - most people are lucky if they get 200 mg of magnesium per day from their diet.