Few vitamins and minerals are as important to human health as magnesium. Magnesium is involved in more than 300 biochemical reactions in the body , in the normalization of blood pressure , metabolism , in the regulation of the immune system , protein metabolism , calcium and many other aspects of health. Therefore, it is very important to get enough of this trace element.
Magnesium deficiency is a common problem and can be the cause of many diseases.
Here are 12 Magnesium Deficiency Signs Everyone Should Know!
Why is it so difficult to get enough magnesium?
It used to be much easier to get the recommended dose of magnesium daily.
According to physiology expert Rune Eliasson , the amount of minerals in our food has been drastically reduced over the years due to intensive agriculture.
In the US , for example , during the 80-year period between 1914 and 1992, the amount of nutrients in apples dropped by 82 percent , he says.
Another reason for magnesium deficiency is the fact that people have changed their diet. Today, we rarely eat foods such as beans , seeds , fish , nuts, and leafy green vegetables , which are major sources of magnesium.
12 Signs You Might Have a Magnesium Deficiency
1. Chronic fatigue
Magnesium is usually recommended for people suffering from chronic fatigue , lack of strength or energy.
A Brazilian study found that an additional source of magnesium can not only increase endurance in athletes , but also benefit older people with chronic conditions.
2. Muscle cramps
If you often experience muscle cramps ( more often in the calves), this may be evidence of a magnesium deficiency in the body.
3. Migraine
Migraine sufferers are often deficient in magnesium , which increases muscle tension.
An additional source of magnesium can relieve nausea , vomiting , and sensitivity to light and sound in people with migraines, according to a study
4. Sleep problems
Do you find it difficult to sleep? Do you often wake up in the middle of the night?
This could be a sign of a magnesium deficiency. To get rid of these problems, it is enough to increase its consumption. US studies show that magnesium supplementation can help overcome sleep problems.
5. High blood pressure
Today, hypertension is one of the most serious public health problems throughout the Western world.
Magnesium is considered the natural analogue of calcium channel blockers , which are drugs to lower blood pressure.
The results of a large British study in 2013 showed that people with high magnesium intake had healthy blood vessels and normal blood pressure.
6. Joint pain
Many people experience joint pain , but for some it happens more often and more severely.
In this case, an increase in magnesium intake will relieve joint pain , and since magnesium intake may have only minor or no side effects , why not give it a try?
7. Constipation
Magnesium is essential for normal bowel function.
A lack of magnesium can lead to constipation because the body needs this mineral to soften stools and absorb fluids.
8. Asthma
Studies have shown that with an increase in magnesium in the blood, people with asthma improve their breathing.
The highly respected medical journal The Lancet also reported a strong correlation between increasing magnesium intake and reducing asthma symptoms.
9. Depression
Magnesium may play a critical role in brain function and mood. Some experts believe that low levels of magnesium in modern foods may be the cause of depression and mental illness.
A 2015 American study of found that those who were younger than 65 and had lower magnesium intake were 22 percent more likely to suffer from depression .
10. Calcium deficiency
Magnesium deficiency in turn leads to calcium deficiency because magnesium is needed by the body to absorb calcium.
11. Cravings for sweets
If your body is deficient in magnesium , it will tell you this with strong cravings for chocolate or candy. By maintaining a regular intake of magnesium through nuts , seeds, and fruits , you will curb cravings for sweets.
12. Arrhythmia
An irregular heartbeat can also be caused by a magnesium deficiency.
According to some researchers , magnesium protects the blood vessels and can counter this.
How to Increase Your Magnesium Intake
Magnesium supplements are available from pharmacies or health food stores.
There are various varieties: magnesium chloride ( tastes bitter but often recommended), magnesium citrate ( best option if you suffer from heartburn , for example), magnesium sulfate ( ideal to add to a relaxing hot bath).
The recommended daily intake of magnesium is 280 milligrams for women and 350 milligrams for men. Be sure to consult your doctor before using dietary supplements!
Foods High in Magnesium
* Cocoa: Pure dark chocolate contains nearly 500 milligrams of magnesium per 100 grams
* Leafy green vegetables: chard , lettuce , spinach
* Fruits: bananas , apricots , avocados , peaches , plums
* Nuts: almonds , cashews , walnuts
* Legumes: beans and lentils
* Grains: brown rice , millet , oats
* Potato
* Pumpkin
