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