Nowadays, severe headaches, insomnia and low energy are one of the most common health issues. Do you know their root causes and why are they caused?

It has been found out that the symptoms of headaches, insomnia and low energy are caused by the lack of some vitamins, including magnesium and vitamin K.

Namely, magnesium is one of the most essential minerals, because it performs over 300 biochemical reactions within the body.

HEALTH BENEFITS OF MAGNESIUM

Magnesium has numerous benefits for the overall health, including:

• Reduce anxiety and chronic fatigue
• Relieve headaches and migraines
• Prevent constipation
• Help treat asthma
• Improve bone and muscle health
• Help protein synthesis
• Improve metabolism
• Reduce osteoporosis
• Regulate blood sugar levels
• Relieve back pain
• Control diabetes
• Help treat irregular heart rhythm
• Support a healthy immune system
• Regulate high blood pressure
• Help treat cardiovascular disease and hypertension
• Prevent eclamptic seizures
• Boost energy
• Promote mineral absorption
• Control bladder functions

SYMPTOMS OF MAGNESIUM DEFICIENCY

Some of the most common symptoms of magnesium deficiency include:

• Reduced levels of serotonin
• Depression
• Insomnia
• Back and neck pain
• Anxiety
• Fatigue
• Migraine attacks
• Loss of appetite
• Spasms or muscle weakness
• Nausea
• Vomiting
• Abnormal heart rate
• Diarrhea
• Muscle twitching
• Sugar cravings

RECOMMENDED DOSE OF MAGNESIUM

The recommended daily allowance (RDA) for magnesium is:

• Males (19 – 30 years old) – 400 mg
• Males over 30 – 420 mg
• Females (19 – 30 years old) – 310 mg
• Females over 30 – 320 mg
• Pregnant and breastfeeding women – 310 mg -360 mg

MAGNESIUM-RICH FOODS

The best sources of magnesium include:

• Bread
• Brown rice
• Meat
• Green leafy vegetables, such as spinach
• Fish
• Nuts
• Avocado
• Sea vegetables
• Whole grains
• Tomatoes
• Sweet potatoes
• Pumpkin seeds
• Wheat flour
• Dairy products, like yogurt and milk
• Lima and broad beans

On the other hand, vitamin K provides a balance of over 80 healthy nutrients, which are essential for the body, including antioxidants, minerals, vitamins, enzymes, amino acids, herbal extracts, neuronutrients, carotenoids, bioflavonoids and other ingredients. It is a fat-soluble vitamin found in the intestines. The vital role of vitamin K is preventing blood loss and blood clotting due to injuries.

HEALTH BENEFITS OF VITAMIN K

Like magnesium, vitamin K is also beneficial for the overall health. It can:

• Help protein synthesis
• Stop bleeding and prevent the formation of blood clots
• Reduce the risk of Alzheimer’s disease and dementia
• Prevent prostate cancer
• Prevent osteoporosis
• Relieve menstrual pain and cramps, and reduce menstrual flow
• Prevent biliary obstruction
• Promote calcium absorption
• Enhance bone health and reduce the risk of fractures in elderly
• Relieve nausea during pregnancy
• Prevent hemorrhaging in babies
• Improve the immune system
• Regulate blood sugar levels
• Enhance the function of the liver
• Prolong longevity and vitality
• Maintain cardiac muscle
• Inhibit arterial calcification

SYMPTOMS OF VITAMIN K DEFICIENCY

Some of the most common symptoms of vitamin K deficiency include:

• An increased risk of fractures
• Brain bleeding in newborn babies
• Uncontrollable bleeding at surgeries
• Cartilage calcification
• Easily bleed or bruise
• Gum bleeding
• Heavy menstrual bleeding
• Hemorrhaging
• Bleeding in the digestive tract

RECOMMENDED DOSE OF VITAMIN K

The recommended daily allowance (RDA) of vitamin K is:

• Children – 30 – 60 mg
• Females over 18 – 90 mg
• Males over 18 – 120 mg
• Pregnant and breastfeeding women – 90 mg

VITAMIN K-RICH FOODS

Some of the best sources of vitamin K include:

• Broccoli
• Spinach
• Kale
• Dried sage or basil
• Brussels sprouts
• Asparagus
• Cabbage
• Okra
• Collard greens
• Mustard greens
• Prunes
• Hot spices, such as chili powder, paprika, curry and cayenne pepper
• Leeks
• Soybeans
• Olive oil
• Fennel
• Cauliflower
• Turnip greens

Before taking any food supplementations, make sure you consult a health care professional to check if you are allergic to some of them. Allergic reactions may cause unpleasant adverse effects on the overall health.

In addition, stick to a healthy and balanced diet rich in fresh fruits and vegetables, which are loaded with magnesium and vitamin K.