Most of us tend to think that symptoms like headaches, lack of energy, and insomnia are symptoms of hard work.
Though this forms one part of the reason, the other reason can be low levels of some crucial vitamins in your body, specifically magnesium and vitamin K. This article will give you all the fast facts you need to know about these important microelements, so just keep reading.
Magnesium
Magnesium is one of the most important vitamins your body needs in order to function properly. It takes part in over 300 chemical reactions that happen in your body!
It’s responsible for creating protein from amino acids, boosting your energy, soothing pain and reducing anxiety and stress, among many other things.
Low magnesium levels have been known to cause the reduction of serotonin levels (the happy hormone), therefore, triggering health issues such as depression and fatigue. Consistent low magnesium levels can eventually lead to even worse health issues in the long-run, such as hormone imbalances, digestive issues, hypertension, etc.
Magnesium sources
Dietary allowances (RDA) for magnesium 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:
- Spinach
- Nuts
- Brown rice
- Bread (especially wholegrain)
- Fish
- Meat
- Avocado
Vitamin K
Vitamin K is also a very important vitamin for your body due to its role in synthesizing proteins. It’s also responsible for preventing blood clots and bruising and also helps stop bleeding.
In the long-run, it also helps reduce the risk for prostate cancer and Alzheimer’s disease and protect arteries and valves from calcification (calcium build up in the body).
When vitamin K levels are low, it can increase the risk of fracturing or breaking bones. When partnered with vitamin D, however, it can help properly lead calcium to your bones and strengthen them over time.
Vitamin K sources
The recommended daily allowance (RDA) for vitamin K varies depending on age, gender, and weight. However, a simple guide for adults 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.
Focusing on eating a well-balanced, organic, mostly plant-based, healthy diet will certainly ensure that you are getting the vitamins and minerals your body needs. Focusing on these two vitamins specifically should start helping chase away those headaches and fatigue in no time!
If you chose to take supplements of these vitamins, be sure to consult a health professional about what supplemental options would work best for you.