Are You Suffering From Headaches, Low Energy, And Insomnia? This Could Be The Solution

Nov 07, 2018

When we have imbalances in the body, it can cause a whole host of symptoms. Do you suffer from headaches, insomnia, or low energy? These could be symptoms of Vitamin K or Magnesium deficiency. Keep reading to get all the fast facts on the importance of these essential nutrients.

• Magnesium supports over 300 chemical functions in the body, meaning a deficiency could cause a long list of symptoms.
• Supports the conversion of food into energy and can combat symptoms of fatigue.
• Deficiency of magnesium can lead to lowered levels of serotonin in the brain. Low serotonin levels have been associated with depression, insomnia, and chronic headaches.

The daily recommended dosages of magnesium can vary based on sex and age. For men aged 19-30, the recommended dietary allowance (RDA) for magnesium is 400 mg and is 420 mg for men over the age of 30. Women aged 19-30 years old have a recommended dietary allowance of 310 mg. Women over 30 should aim for 320 mg of magnesium per day.

Usually, the best way to get minerals like magnesium into our bodies is through real, whole foods. Some good sources of magnesium include the following foods:

• Nuts
• Brown Rice
• Avocado
• Spinach
• Whole Grain Bread
• Chicken
• Beef
• Fatty Fish

• Vitamin K is great for the heart and circulatory system. It synthesizes proteins that are critical to the process of blood clots and stopping the bleeding.
• Deficiency of Vitamin K could lead to abnormal bleed or bruising.
• Although not fully studied, Vitamin K has been linked to a reduction in the calcification of arteries.
• The evidence is promising, but not fully scientifically proven yet, that Vitamin K can cause a reduced risk of developing Alzheimer's disease and prostate cancer.
• Vitamin K works in conjunction with Vitamin D to strengthen bones.

Similar to Magnesium, Vitamin K recommended daily allowance is different for each person based on age, gender, and weight. Generally speaking, the average person should be getting 0.001mg of vitamin K for every 1 kilogram (2.20 lbs) of body weight. For example, a 200 lb man should try to get 0.009 mg of Vitamin K each day.

So where can you find good sources of Vitamin K for your diet? Here are some Vitamin K rich foods:

• Herbs: basil, thyme, sage, coriander, marjoram, chives.

• Salad greens: watercress, romaine lettuce, spring onions, radicchio, celery, iceberg lettuce, red lettuce, rocket.

• Leafy Greens: spinach, kale, mustard greens, turnip greens, beet greens, collards.

• Hot spices: curry, chili pepper, paprika, cayenne pepper, chili powder.

• Brassica vegetables: broccoli, pak choi, Brussel sprouts, cabbage, cauliflower.

• More great sources: okra, leeks, asparagus, olive oil, soybeans, fennel, pickles, dried fruit.

Before you start making any major changes to your diet, please always consult a physician so you can be sure you are eating the right foods for your health, age, body types, and sex. Getting vitamins and minerals from whole foods is the best way, but if you want to try supplements, please always consult your doctor first.

Are you getting enough Magnesium and Vitamin K in your diet? We would love to hear what you -- or your friends and family members -- are doing to support their health by getting all the proper vitamins and minerals. Please feel free to tell your friends about what you have learned here today.

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation by your doctor. Your health is important to us!