Today’s hectic lifestyle is the main reasons for the low energy, headaches and insomnia millions of people experience. We rarely get enough vitamin K in our system due to our hectic lifestyle, and that might be the cause for the aforementioned problems.
Low magnesium levels can also cause insomnia and low energy levels, as both nutrients are very important for our overall health.
Health benefits of magnesium:
Magnesium is one of the most important minerals in the human body. It plays a part in well over 300 enzymatic reactions, and is highly important for our muscles and cardiovascular health.
Magnesium plays a role in the conversion of amino acids to proteins, and helps our muscles contract and relax as well. Our body uses this mineral to fight fatigue and eliminate stress and anxiety as well.
Low levels of magnesium have been known to cause headaches and migraines. When the body’s magnesium reserves are depleted, the blood vessels constrict, obstructing proper blood flow in different areas and reducing the amount of serotonin in the blood. This is the main reason for insomnia and low energy levels as well.
How much magnesium do we need?
Adult males need 400-420 mg. of magnesium per day, depending of the age. The older you are, the more magnesium you’ll need. For females, the recommended amount is 310-320 mg.
You can find magnesium in:
- Nuts and seeds,
- Brown rice,
- Whole grain bread,
- Wild-caught fish
Health benefits of vitamin K:
Vitamin K is highly important for our heart and arteries and plays a role in the synthetization of proteins as well. It also helps the blood clot and reduces the risk of Alzheimer’s disease and prostate cancer.
When combined with vitamin D, vitamin K helps lead calcium to the bones and makes them stronger. Low levels of vitamin K have been associated with higher risk of fractures.
The RDA of vitamin K stands at 0.001 mg. per a kilogram of weight. The vitamin can be found in chili powder, cayenne pepper, paprika, curry, turnip greens, beet greens, spinach, kale, collard greens, mustard greens, Brussels sprouts, Savoy cabbage, cauliflower, green cabbage, fennel, asparagus, olive oil, leeks, mushrooms, okra, pickles and dry fruits.
Onions, chess, romaine lettuce, iceberg lettuce, garden cress, and celery have a significant amount of vitamin K as well.
In order to increase the levels of both vitamins in your body, you need to add these foods in your diet. If you decide on supplement, though, you’ll need to consult your doctor.
Vitamin K and magnesium supplements do have some negative side-effects, so it’s best to let your doctor tell you if you really need them.