Most of us think that these symptoms are the result of hard work. But they can also be caused by low levels of magnesium and vitamin K in your body. Bright Side is about to give you all the fast facts you need to know about these important microelements, so just keep reading.
- Magnesium is involved in at least 300 different chemical reactions in our body. It helps convert food into energy and create new proteins from amino acids. That’s why it’s used to relieve anxiety, stress, and to combat fatigue.
- Magnesium can prevent frequent headaches and even help treat migraines. Its deficiency lowers serotonin levels, causes blood vessels to constrict, and affects neurotransmitter functioning.
- Low levels of magnesium can lead to depression and insomnia.
The recommended dietary allowances (RDA) are 400 mg for men aged 19-30 and 420 mg for older; for women, 310 mg for ages 19-30 and 320 mg for older.
Here are the top sources to get your daily dose of magnesium:
- Brown rice
- Bread (especially wholegrain)
- Vitamin K synthesizes proteins which are essential to clot blood and stop bleeding. A deficiency can cause excessive bruising or bleeding.
- Other benefits of vitamin K that have been proposed but are not fully scientifically proven include protection from the calcification of arteries and valves and a reduced risk of both Alzheimer’s disease and prostate cancer.
- It collaborates with vitamin D to lead calcium to the bones and help it bind to them to make your bones stronger. Low levels of vitamin K can lead to an increased risk of fractures.
The recommended daily allowance (RDA) for vitamin K varies depending on age, gender, and weight. However, a simple guide for adults (taken from the UK’s NHS) is 0.001mg of vitamin K for every 1kg (2.20lbs) of body weight.
Here are the top sources to get your daily dose of vitamin K:
- Herbs such as basil, sage, thyme, parsley, coriander, marjoram, and chives.
- Green leafy vegetables such as kale, spinach, mustard greens, collards, beet greens, turnip greens, and other greens.
- Salad greens such as spring onions, garden cress, radicchio, watercress, romaine lettuce, red lettuce, rocket, celery, and iceberg lettuce.
- Brassica vegetables such as Brussels sprouts, broccoli, cabbage, pak choi, savoy cabbage, and cauliflower.
- Hot spices such as cayenne pepper, paprika, chili powder, and curry.
- Other great sources: asparagus, fennel, leeks, okra, pickles, soybeans, olive oil, and dried fruit.
Make sure to seek advice from your doctor before taking supplements of magnesium and vitamin K, since excessive use of the medical-grade vitamin and microelement can cause side effects and interact with other drugs. A healthy and balanced diet can provide more than enough of the necessary magnesium and vitamin K for your body!