Few vitamins and trace elements are as important for 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, in the metabolism of proteins, calcium and many other aspects of health. That is why it is very important to get enough of this trace element.
Its deficiency has a very significant effect on the body and can even lead to death, so it is very important to determine by external factors whether there is enough magnesium in your body or whether it is necessary to replenish its reserves quickly in the near future.
12 signs of magnesium deficiency that everyone should know:
Why is it so difficult to get enough magnesium?
In the past, it was much easier to get the recommended dose of magnesium daily.
According to physiology expert Rune Eliasson, the amount of minerals in our food has declined over the years due to intensive agriculture.
In the US, for example, in the 80 years between 1914 and 1992, the nutrient content of apples was reduced by 82 percent, he said.
Another reason for the lack of magnesium is the fact that people have changed their diet. Today we rarely consume foods such as beans, seeds, fish, nuts and leafy green vegetables, which are the main sources of magnesium.
12 signs that you may 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 frequently experience muscle cramps (usually in the calf), this can be a sign of magnesium deficiency in the body.
“In healthy people, the cause of involuntary contraction of muscles or muscle groups is often the lack of magnesium in the body,” writes Ancient Minerals.
People with migraines often have a lack of magnesium, which increases muscle tension.
According to the study, an additional source of magnesium can alleviate symptoms such as nausea, vomiting, and sensitivity to light and sound in people with migraines.
4. Sleep problems
Do you have difficulty falling asleep? Do you often wake up in the middle of the night?
This may be a sign of a magnesium deficiency. To get rid of these problems, it is enough to increase its consumption. Studies in the United States show that an additional source of magnesium can help overcome sleep problems.
5. High blood pressure
Today, hypertension is one of the most serious public health problems in the entire Western world.
Magnesium is considered a natural remedy for calcium channel blockers
The results of a large-scale British study from 2013 showed that people who have high magnesium intake had healthy blood vessels and normal blood pressure.
6. Joint pain
Many people experience joint pain, but in some people, it happens more often and is more severe.
In this case, increasing your magnesium intake will ease the pain in your joints, and since taking it can only have minor side effects or not at all, why not try it?
Magnesium is essential for normal bowel function.
Lack of magnesium can lead to constipation because the body needs this mineral to soften stools and absorb fluids.
Studies have shown that with increased magnesium in the blood, people with asthma have better breathing.
The much-respected medical journal The Lancet also reports a strong correlation between increasing magnesium intake and reducing asthma symptoms.
Magnesium can play a crucial role in the functioning and mood of the brain. Some experts believe that low levels of magnesium in modern foods can cause specific cases of depression and mental illness.
An American survey in 2015, involving more than 8,800 people, found that those who are younger than 65 and have lower magnesium intake are 22 percent more likely to suffer from depression.
10. Calcium deficiency
Magnesium deficiency, in turn, leads to a deficiency of calcium, since magnesium is essential for the body to absorb calcium.
11. Cravings for sweets
If your body lacks magnesium, it will indicate you with a strong desire for chocolate or sweets. By maintaining a regular intake of magnesium through nuts, seeds, and fruits, you can reduce the craving for sweets.
An irregular heartbeat can also be caused by a magnesium deficiency.
According to some researchers, magnesium protects the blood vessels and can have a positive effect on the above.
How To Increase Magnesium Intake
Magnesium supplements can be purchased at the pharmacy or health food store.
There are different types: magnesium chloride (bitter taste, but often recommended), magnesium citrate (best if you suffer from acids, for example), magnesium sulfate (ideal for adding 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 almost 500 milligrams of magnesium per 100 grams
Leafy green vegetables: chard, lettuce, spinach
Fruits: bananas, apricots, avocados, peaches, plums
Nuts: almonds, porridge, nuts
Legumes: beans and lentils
Grains: brown rice, millet, oats