Magnesium deficiency symptoms should never be ignored. While the health benefits of magnesium are plenty, low magnesium levels are incredibly prevalent. In fact, it’s estimated that up to 50% of Americans have a magnesium deficiency.
This essential mineral is needed for more than 300 biochemical reactions in the body. Yet, most people don’t get enough. And this is a problem because low levels of magnesium can lead to a host of acute and chronic health conditions.
Don’t ignore the tell-tale signs your body needs more magnesium. Take the initiative now and add more magnesium-rich foods to your diet.
1. Chronic fatigue
Magnesium is usually recommended for people who suffer from chronic fatigue or generally feel weak.
A Brazilian study has shown that an extra magnesium can not only increase endurance in athletes, but also benefit elderly people with chronic diseases.
2. 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.
3. Depression
Magnesium may play a crucial role in brain function and mood. Some experts believe that the low levels of magnesium in modern food could be the cause of many cases of depression and mental illness.
A 2015 American study of 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.
4. Migraines
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, according to this study.
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 type of blood pressure medication.
In a large British study from 2013, researchers were able to show that patients with normal blood pressure can benefit greatly from increasing their magnesium intake.
6. 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, writes Ancient Minerals .
Try to get a little magnesium in your system before bed. It can do wonders for a night’s sleep (and your muscles).
7. Joint pain
Many people experience pain in their joints, some more so than others.
For some people, 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.
8. Constipation
Magnesium is needed for the intestines to function normally.
A lack of magnesium can cause constipation because the body needs this particular mineral to soften stool and absorb liquid.
9. Asthma
Studies have shown that breathing can be improved when magnesium levels are increased in the blood.
The highly respected medical journal The Lancet has also reported on the strong correlation between increased magnesium intake and reduced asthma symptoms.
10. Calcium deficiency
Magnesium deficiency can also lead to a calcium deficiency, because the body needs magnesium to absorb calcium.
11. Arrhythmia
An irregular heartbeat can be caused by magnesium deficiency.
Magnesium protects blood vessels and can counteract this, according to some researchers.
12. 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.
How to increase your magnesium intake
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
* Potatoes
* Pumpkin
References: en.stories.newsner.com, ada-elarab.com
