There aren’t many nutrients that provide so many health benefits like magnesium.
It affects more than 300 enzymes. It helps cells, muscles, and nerve function. It helps to balance blood pressure. Helps in the extraction of ingredients of protein and calcium. And for all these functions it’s necessary you get enough dose of this essential mineral.
Magnesium deficiency is common and can lead to many diseases.
Read on and learn more about the symptoms of magnesium deficiency.
Why is it so hard to get the necessary amount of magnesium?
In the past it used to be easier to get the desired magnesium dose on a daily basis.
According to physiology specialist Rune Eliasson, the level of minerals in our food has dropped dramatically over the years because of industrial agriculture.
In the United States, for example, the nutritional components of apples dropped by 82% during 80 years between 1914 and 1992.
Another cause of magnesium deficiency is the fact that people have changed their diet. People rarely eat foods like beans, seeds, fish, nuts, leafy vegetables, all of which are excellent sources of magnesium.
Here are 13 signs that show you probably have magnesium deficiency:
Muscle cramps
If you often suffer from muscle spasms, cramps and/or strains (especially in the legs), your body may be warning you that you are deficient in magnesium.
Try consuming magnesium in your body before going to sleep. It can do wonders for your sleep (and muscles).
2. Asthma
Studies have shown that your breathing can improve when your blood magnesium level increases.
The well respected medical journal The Lancet also reports that there is a correlation between increased intake of magnesium and a reduction in asthma symptoms.
3. Numbness
Numbness is usually described as tingling and a pinching sensation. This feeling can be a sign that your body needs more magnesium.
4. Migraines
Migraine sufferers often suffer from magnesium deficiency, leading to muscle stress.
Consumption of magnesium works against nausea, vomiting, and sensitivity to light and sound in people suffering from migraines. According to this study.
5. Constipation
The intestine needs magnesium to function properly.
Magnesium deficiency can cause constipation because the body needs this specific mineral to soften the stool and absorb the liquid.
6. Heart rate disturbance
Irregular heart rate may be caused by magnesium deficiency.
Magnesium protects blood vessels and can prevent arrhythmia, according to studies.
7. Depression
Magnesium can play a major role in brain function and mood. Experts believe that the low magnesium level in modern food may cause many cases of depression and mental illness.
A 2015 US study of more than 8,000 people showed that people under the age of 65 who consumed less magnesium were 22 percent more likely to suffer from depression.
8. Sleep problems
Do you find it difficult to fall asleep and wake up often in the middle of the night?
This may be a sign of magnesium deficiency. One way to sleep better is to increase magnesium intake. Studies have shown that magnesium intake can overcome sleep problems.
9. Craving for sweets
If your body needs magnesium, it may be confused and want chocolate or other candy. Regular consumption of magnesium through nuts, seeds and fruits will solve the problem.
10. High blood pressure
Hypertension is a major health problem in the entire western world.
But magnesium works as a natural calcium channel blocker, which is a type of drug for high blood pressure.
In a large British study from 2013, researchers have shown that patients with normal blood pressure can benefit greatly by increasing the amount of magnesium they consume.
11. Joints pain
Many people suffer from joint pain, sometimes more than others.
For some people, increasing the amount of magnesium they consume can relieve these pains. And since there are no side effects to the larger consumption of magnesium, you should definitely try.
12. Chronic fatigue
It’s recommended for people who suffer from chronic fatigue or weakness to consume more magnesium.
A study from Brazil showed that more magnesium intake can not only improve endurance in athletes but also benefit older people with chronic diseases.
13. Lack of calcium
Magnesium deficiency can also lead to calcium deficiency, because the body needs magnesium to absorb calcium.
How to increase magnesium intake?
Magnesium supplements can be purchased at pharmacies or health food stores.
The recommended daily intake is 280 milligrams for women and 350 milligrams for men. Don’t forget to consult your doctor before using any of these supplements!
Foods rich in magnesium
Cocoa, in 100 grams of dark chocolate there’s about 500 milligrams of magnesium
Lettuce, spinach, beet leaves
Banana, peaches, avocado, apricot, plums
Almonds, cashews, walnuts
Beans and lentils
Whole rice (brown), oatmeal
Potatoes
Pumpkin