Although feeling exhausted is perfectly natural, if your fatigue persists, your muscles twitch, and you continue to feel ill, there might be a problem with your body. Have your magnesium levels been checked?
Why is getting adequate magnesium so difficult?
Meeting the daily magnesium requirements used to be simpler. However, primarily as a result of industrial farming, the amounts of this crucial mineral in our food have drastically decreased over time.
The USDA estimates that 57% of Americans do not get the required amount of magnesium each day.
For instance, Swedish physiology specialist Rune Eliasson claims that between 1914 and 1992, apples’ nutritious value in the United States dropped by 82%.
Dietary changes are another factor contributing to magnesium insufficiency in many persons. Previously typical staples in our meals, foods high in magnesium, such as beans, seeds, fish, almonds, and leafy greens, are now insufficiently consumed by many individuals.
Symptoms of a magnesium shortage
A vital mineral for the human body, magnesium is involved in numerous biological functions. It is the second most prevalent mineral in our cells and plays a role in the operation of more than 600 enzymes in addition to controlling a number of ion channels.
Fatigue, muscle weakness, cramping, and irregular heartbeats are just a few of the symptoms that can result from a deficiency of this important mineral. Additionally, it can induce tingling, palpitations in your heart, shaky hands, and increased irritability.
In addition to affecting calcium levels and lowering potassium levels in the blood, low magnesium levels can cause headaches, seizures, and muscle stiffness or spasms. In extreme circumstances, it may result in death or a coma, or it may induce brain damage.
The following are some of the most typical indicators that you should assess how much magnesium you are consuming:
cramping in the muscles
Your body may be warning you about a magnesium deficit if you experience muscular cramps, which are usually in your calves.
Before going to bed, try to get some magnesium into your system. It can improve both your muscles and your quality of sleep.
Constipation
The intestines require magnesium in order to operate properly.
Lower magnesium levels can result from a number of illnesses, including irritable bowel syndrome (IBS), according to the University of Michigan Health.
Because the body need magnesium to soften stool and absorb liquid, a deficiency in this mineral can result in constipation. Magnesium is essential for boosting intestinal water content, which can help with better bowel motions.
Having asthma
Research has indicated that elevating blood magnesium levels can enhance breathing.
The Lancet, a renowned medical publication, has also documented a substantial link between a higher intake of magnesium and less symptoms of asthma.
Feeling numb
The typical description of numbness is a tingly, pins-and-needles sensation.
Magnesium is essential for preserving the body’s appropriate amounts of calcium and potassium. Low magnesium levels can cause potassium and calcium levels to decline, which frequently results in tingling or numbness in the limbs.
A migraine
A deficiency in magnesium is frequently seen in migraineurs, which exacerbates muscle tension.
According to this study, more magnesium can help migraineurs who experience light and sound sensitivity, nausea, and vomiting.
An irregular heartbeat
A magnesium deficit may result in an erratic heartbeat.
Some researchers claim that magnesium can reverse this and protect blood vessels.
Depression
Magnesium may be essential for mood and brain function.
According to some specialists, many occurrences of sadness and mental disease may be brought on by the low amounts of magnesium in contemporary foods. According to a 2015 American study including more than 8,800 participants, those under 65 who consumed less magnesium had a 22% higher risk of developing depression.
Issues with sleep
Do you often wake up in the middle of the night because you have trouble falling asleep?
It might indicate a lack of magnesium. Increasing your magnesium intake may help you sleep better.Although the scientific relationship between magnesium and sleep is still unclear, US research indicates that taking extra magnesium may aid people with sleep issues.
A sweet tooth
A yearning for chocolate or sugar could easily be confused with your body’s actual need for magnesium. Consume raw nuts, seeds, and fruit on a regular basis to maintain your magnesium intake. Your craving will be suppressed.
elevated blood pressure
One of the biggest public health issues facing the Western world today is hypertension.
However, magnesium functions as a natural calcium channel blocker, a class of blood pressure drug.
Researchers demonstrated that patients with normal blood pressure can significantly benefit from increasing their magnesium intake in a sizable British study conducted in 2013.
Joint discomfort
Joint discomfort affects many people, while some people are more affected than others.
Increasing magnesium consumption helps some persons with joint pain. It’s also worthwhile to attempt increasing your intake of magnesium because there aren’t many negative consequences.
Persistent exhaustion
People who experience persistent fatigue or who feel weak in general are typically advised to take magnesium.
According to a Brazilian study, taking more magnesium can help older adults with chronic illnesses as well as sportsmen by increasing their endurance.
Lack of calcium
Because the body requires magnesium in order to absorb calcium, a magnesium deficiency can also result in a calcium insufficiency.
How to take more magnesium
You can get magnesium supplements at a health food store or at the drugstore.
There are several types: magnesium sulphate (great for adding to a soothing hot bath), magnesium chloride (tastes bitter but is the most recommended), and magnesium citrate (better choice if you have heartburn, for example).
For women and males, the recommended daily dosage is 300 and 400 milligrams, respectively. Remember to speak with your physician before using any dietary supplements.
National Institute of Health: Magnesium-rich foods
Cocoa: Almost 500 mg of magnesium are present in 100 grams of pure dark chocolate.
156 milligrams of pumpkin seeds per serving
Chia seeds (111 milligrams of magnesium per ounce)
Dark leafy greens, such as spinach, lettuce, and chard
Fruit: plums, peaches, avocados, bananas, and apricots
Grain and nut varieties: cashews, walnuts, and almonds
Legumes: Lentils and beans
Grains: oats, millet, and brown rice
The potato
Please spread the word so that your friends can improve their ability to identify the symptoms of magnesium shortage and boost their consumption of this vital mineral!
