Magnesium is usually an overlooked mineral, even though it has several significant functions. Namely, this nutrient is responsible for the regulation of more than 300 different reactions within the organism, including regulating nerves, making bones, and helping blood to clot.
Unluckily, according to surveys, over half of all the US population is not getting enough magnesium each day. In fact, you might not immediately realize it if you are magnesium deficient, but once the deficiency becomes too great, it can be quite problematic.
Continue reading to find out the warning signs of magnesium deficiency in order to stop it before it becomes too severe.
A sign of magnesium deficiency can be constant headaches without any health condition. Moreover, headaches connected to low magnesium levels are often throbbing headaches that trigger light and sound sensitivity.
2. Muscle cramps
You may experience sudden, painful muscle spasms if there is no magnesium to build new muscle fibre and regulate muscle movement.
3. Weakened bones
Despite magnesium helps to build bones, but it is also required element for proper calcium absorption, which is a mineral used to build bones. Additionally, those who have a magnesium deficiency often suffer from osteoporosis, i.e., a condition that triggers bones to break easily under pressure.
4. Unbalanced blood sugar levels
According to a study, which examined more than 2,000 patients, a lack of magnesium led to elevated blood sugar levels and elevated risk of developing type-2 diabetes. Also, some people who suffer from diabetes even claim that by taking magnesium supplements they can help in the regulation of their blood glucose spikes.
5. High blood pressure
A study, which examined 8,500 women, showed that high magnesium levels were related to lower blood pressure. So, magnesium deficiencies may lead to high blood pressure by affecting the blood vessel formation.
Magnesium has a powerful capacity to help in muscle relaxation and serotonin level stimulation, so it can be used as an excellent sleep aid.
7. Depression and anxiety
If there is a lack of magnesium within the body, it doesn’t actually have enough serotonin, i.e., a calming and relaxing hormone. In such a case, depression and anxiety are more likely to occur. In addition, according to a study carried out in 2006, a lot of people who suffered from depression immediately begin recovering after they increased their magnesium intake.
8. Muscle pain
Other symptom of magnesium deficiency can be muscle pain that feels tingling or sharp. Also, there is an illness – fibromyalgia, which results in widely spread skeleton-muscular pain, particularly triggered by magnesium deficiencies.
The best way to treat magnesium deficiency naturally
In case you notice any of the following symptoms, it may be a sign that you need to take more magnesium. For instance, the average sized woman needs about 320 milligrams of magnesium daily, whereas the average sized man needs 420 milligrams.
By consuming excessive amounts of caffeine, soda, or sugar you can make the body flush magnesium through your kidneys instead of absorbing it. Therefore, it is also necessary to take adequate vitamin D level by enjoying sunlight or consuming fatty fish and egg yolks, as this vitamin is crucial for magnesium absorption.
Luckily, you can very easily find natural ways to include magnesium in your diet as a result of the fact that there are a plenty of foods rich in this essential nutrient.
A list of high magnesium foods:
- Brazil nuts
- Dark, leafy greens
- Cocoa powder
- Pumpkin seeds
- Whole grains