You have frequent headaches, you do not have energy and you suffer from insomnia? Add this to your diet

Headache, reluctance, lack of energy, insomnia … Most people think that all these symptoms are the result of hard work. However, they can be caused by a low level of magnesium and vitamin K in your body.


Magnesium is involved in at least 300 different chemical reactions in your body. It helps convert food into energy and create new proteins and amino acids. It is used to relieve anxiety, stress and fatigue.
Magnesium can prevent frequent headaches and even helps to treat migraine. Its disadvantage is that it reduces the level of serotonin, affects the blood vessels and the functioning of the neurotransmitter. Low new magnesium can lead to depression and insomnia.


The recommended intake of magnesium through diet is 400mg for men aged 19-30 years and 420mg for the elderly; for women 310mg for the age of 19-30 years and 320mg for the elderly. The best sources of magnesium: spinach, brown rice, bread, fish, meat, avocado …

Vitamin K

Vitamin K synthesizes proteins that are essential to blood vessels and stop bleeding. A disadvantage can cause an excessive number of bruises or bleeding which is difficult to stop.

Other benefits of vitamin K that have been proposed and not fully scientifically proven include a reduced risk of Alzheimer’s disease and prostate cancer. Collaborates with vitamin D and brings calcium to the bones, helps calcium to bind to them and make your bones stronger. Low vitamin K levels can lead to increased fracture risk.


The recommended daily dose for vitamin K varies depending on age, gender and weight. However, a simple adult guide is 0.001 mg Vitamin K for every 1 kg of body weight. The best sources of vitamin K are: basil, sage, carrot, parsley, coriander, green leafy vegetables: lettuce, onion, cranberry, broccoli, cabbage and carfiol.

Also spicy spices such as: hot pepper, chili powder …

Be sure to consult your doctor’s advice before taking supplements of magnesium and vitamin K, because excessive use can cause side effects if you consume other medicines. Healthy and balanced nutrition can provide more than enough magnesium and vitamin K for your body.