Do you suffer from headaches, fatigue, difficulties in falling asleep or irritability? These symptoms aren’t only caused by stress or working too much.
In several cases, a lack of magnesium and vitamin K can be the culprit. Magnesium, for example, is tied to at least 300 chemical reactions in our bodies. Furthermore, it helps convert food into energy and create protein from amino acids.
Its not a coincidence that it is recommended to alleviate stress, anxiety, and fight fatigue. Magnesium can prevent headaches and even treat migraines. When your body is lacking this mineral, it lowers your serotonin levels, which causes your blood vessels to constrict. Low levels of magnesium can even cause depression and insomnia.
The recommended dosage is:
- 400 milligrams of magnesium for men from 10 to 30;
- 420 milligrams of magnesium for men over 30;
- 310 milligrams of magnesium for women from 10 to 30;
- 320 milligrams of magnesium for women over 30.
To get magnesium naturally, you can eat more of these foods: Walnuts, whole grain rice, fish, meat, avocado.
Vitamin K, on the other hand, synthesizes the proteins that are essential for blood coagulation. Thus, a deficiency of it can cause excessive bleeding. Vitamin K is also thought to protect our arteries and valves against calcification, and reduce the risk of Alzheimer’s and prostate cancer.
And that isn’t all!
Vitamin K also enhances Vitamin D’s effectiveness, strengthening your bones. Finally, low Vitamin K levels could increase the risk of broken bones. In order to benefit from this vitamin, keep in mind that the doses change according to age, weight and sex.
However, an adult normally needs 0,001 milligrams of vitamin K per kilo of body weight.
Main sources of vitamin K
These are the main sources of vitamin K:
- Herbs such as basil, sage, thyme, parsley, coriander and spring onion;
- Green leaves such as kale, mustard, chives, watercress and lettuce;
- Roots like beets and turnip;
- Cruciferous vegetables such as Brussels sprouts, broccoli, cabbage and cauliflower;
- Spices such as cayenne, pepper, paprika and curry;
- Other sources: asparagus, fennel, okra, olive oil and nuts.
Caution: Before you start taking vitamin K and magnesium supplements, talk to a professional.