Including magnesium in your diet has many health benefits.
It affects over 300 enzymes, regulates blood pressure and helps the function of cells, muscles, and nerves.
Getting enough of the essential mineral is important to all these functions as it helps in the metabolism of protein and calcium.
Magnesium deficiency is quite common and can lead to many diseases.
Below are 12 signs of magnesium deficiency that everyone should be aware of!
Why is it so difficult to get enough magnesium?
Previously, it was much easier to get the recommended dose of magnesium on a daily basis.
Mineral levels in our food have dropped dramatically over many years because of industrial farming according to Rune Ellison.
For example, in the US, the nutritional content of apples decreased by 82 percent in the 80-year period between 1914 and 1992.
Another reason for magnesium deficiency is that people have changed their diets.
Sources of magnesium are from foods like beans, seeds, fish, nuts, and leafy green vegetables, which people rarely eat these days.
1. Chronic fatigue
Magnesium is usually recommended for people who suffer from chronic fatigue or generally feel weak.
A study has shown that an extra magnesium can increase endurance in athletes, but also benefit elderly people with chronic diseases.
2. Muscle cramps
If you have problems with cramps in your muscles (often in your calves), it may be your body’s way of alerting you about a magnesium deficiency.
Anceint Minerals write “Utan magnesium skulle våra muskler vara i ett konstant tillstånd av kontraktion.”
It can work wonders for your muscles and sleep if you get a little magnesium in your system before bed.
People suffering from migraines often demonstrate a lack of magnesium, which enhances the tension in their muscles.
Extra magnesium can counteract nausea, vomiting, and sensitivity to light and sound in people with migraines.
4. Sleep problems
Do you have a hard time sleeping and frequently wake up in the middle of the night?
It may be a sign of magnesium deficiency. One way to get better sleep could be to increase your magnesium intake.
US Research suggests that an additional intake of magnesium can help to overcome sleep problems.
5. High blood pressure
Hypertension is a major public health problem throughout the Western world today.
But magnesium acts as natural calcium channel blockers, which are a type of blood pressure medication.
Researchers were able to show that patients with normal blood pressure can benefit greatly from increasing their magnesium intake, according to a British Study from 2013.
6. Joint pain
Many people experience pain in their joints, some more so than others.
Increasing their intake of magnesium relieves their joint pain. And because increasing your intake of magnesium has few or no side effects, it’s worth a try.
In order for the intestines to function normally magnesium is needed.
A lack of magnesium can cause constipation because the body needs this particular mineral to soften stool and absorb the liquid.
Breathing can be improved when magnesium levels are increased in the blood, studies have shown.
The highly respected medical journal The Lancet has also reported on the strong correlation between increased magnesium intake and reduced asthma symptoms.
Magnesium may play a crucial role in brain function and mood.
Experts believe that the low levels of magnesium in modern food could be the cause of many cases of depression and mental illness.
An American study in 2015 shows over 8,800 people showed that those who were under 65 and had a lower intake of magnesium were 22 percent more likely to suffer from depression.
10. Calcium deficiency
Magnesium deficiency can also lead to a calcium deficiency because the body needs magnesium to absorb calcium.
11. Sweet tooth
If your body is really crying out for magnesium, it can easily be mistaken for a chocolate or candy craving. Maintain a regular intake of magnesium through raw nuts, seeds, and fruit. You’ll curb your craving.
An irregular heartbeat can be caused by magnesium deficiency.
According to some researchers, Magnesium protects blood vessels and can counteract this.
Magnesium supplements can be purchased at the pharmacy or in a health food store.
There are different varieties:
Magnesium chloride (tastes bitter, but is the most recommended).
Magnesium citrate (a better option if you suffer from heartburn, for example).
Magnesium sulphate (perfect for pouring into a relaxing hot bath).
The recommended daily intake is 280 milligrams for women and 350 milligrams for men.
Don’t forget to consult your doctor before using dietary supplements!
Foods high in magnesium
* Cocoa: pure dark chocolate has almost 500 milligrams of magnesium per 100 grams
* Dark leafy greens: chard, lettuce, spinach
* Fruit: bananas, apricots, avocados, peaches, plums
* Nuts and grains: almonds, cashews, walnuts
* Legumes: Beans and lentils
* Grains: brown rice, millet, oats