Feeling tired is completely normal, but when exhaustion never fades, muscles cramp, and you keep getting sick, there may be something wrong in your body. Have you checked your magnesium levels?
Why is it so hard to get enough magnesium?
In the past, it was easier to meet the daily magnesium requirements. However, over the years, the levels of this important mineral in our food have dropped significantly, mainly due to industrial farming.
Approximately 57% of the U.S. population fails to meet the recommended daily intake of magnesium, according to USDA.
For example, in the U.S., the nutritional content of apples decreased by 82% between 1914 and 1992, according to Swedish physiology expert Rune Eliasson.
Another reason many people struggle with magnesium deficiency is changes in diet. Nowadays, many people don’t eat enough magnesium-rich foods like beans, seeds, fish, nuts, and leafy greens, which were once common staples in our diets.
Signs of magnesium deficiency
Magnesium is an essential mineral for the human body, playing a key role in many biological processes. It’s the second most abundant mineral inside our cells and is involved in the function of over 600 enzymes, as well as regulating several ion channels.
Deficiency of this crucial mineral can lead to a range of symptoms, including tiredness, muscle weakness, cramps, and irregular heartbeats. It can also make you more irritable, cause shaky hands, tingling, and heart palpitations.
Low magnesium levels can drop potassium in the blood, affect calcium levels, and lead to conditions like muscle stiffness or spasms, migraines, and even seizures. In severe cases, it can cause brain damage or, in extreme situations, coma or death.
Here are some of the most common signs that you might need to check your magnesium intake:
Muscle cramps
If you have problems with cramps in your muscles (often in your calves), it may be your body’s way of alerting you about a magnesium deficiency.
Try to get a little magnesium in your system before bed. It can do wonders for a night’s sleep (and your muscles).
Constipation
Magnesium is needed for the intestines to function normally.
According to the University of Michigan Health, certain medical conditions, such as irritable bowel syndrome (IBS), can lead to lower levels of magnesium.
A lack of magnesium can cause constipation because the body needs this particular mineral to soften stool and absorb liquid. Magnesium plays a key role in increasing water in the intestines, which can aid in improving bowel movements.
Asthma
Studies have shown that breathing can be improved when magnesium levels are increased in the blood.
The highly respected medical journal The Lancet has also reported on the strong correlation between increased magnesium intake and reduced asthma symptoms.
Numbness
Numbness is usually described as a pricky, tingling, pins-and-needles feeling.
Magnesium plays a crucial role in maintaining proper potassium and calcium levels in the body. When magnesium levels are low, it can lead to a drop in potassium and calcium, often causing tingling or numbness in the limbs.
Migraine
People suffering from migraines often demonstrate a lack of magnesium, which enhances the tension in their muscles.
Extra magnesium can counteract nausea, vomiting, and sensitivity to light and sound in people with migraines, according to this study.
Arrhythmia
An irregular heartbeat can be caused by magnesium deficiency.
Magnesium protects blood vessels and can counteract this, according to some researchers.
Depression
Magnesium may play a crucial role in brain function and mood.
Some experts believe that the low levels of magnesium in modern food could be the cause of many cases of depression and mental illness. A 2015 American study of over 8,800 people showed that those who were under 65 and had a lower intake of magnesium were 22 percent more likely to suffer from depression.
Sleeping problems
Do you have a hard time sleeping and frequently wake up in the middle of the night?
It may be a sign of magnesium deficiency. One way to get better sleep could be to increase your magnesium intake. US research suggests that an additional intake of magnesium can help to overcome sleep problems, even though the connection between magnesium and sleep is not yet fully understood by science.
Sweet tooth
If your body is really crying out for magnesium, it can easily be mistaken for a chocolate or candy craving. Maintain a regular intake of magnesium through raw nuts, seeds, and fruit. You’ll curb your craving.
High blood pressure
Hypertension is a major public health problem throughout the Western world today.
But magnesium acts as natural calcium channel blockers, which are type of blood pressure medication.
In a large British study from 2013, researchers were able to show that patients with normal blood pressure can benefit greatly from increasing their magnesium intake.
Joint pain
Many people experience pain in their joints, some more so than others.
For some people, increasing their intake of magnesium relieves their joint pain. And because increasing your intake of magnesium has few or no side effects, it’s worth a try.
Chronic fatigue
Magnesium is usually recommended for people who suffer from chronic fatigue or generally feel weak.
A Brazilian study has shown that an extra magnesium can not only increase endurance in athletes, but also benefit elderly people with chronic diseases.
Calcium deficiency
Magnesium deficiency can also lead to a calcium deficiency, because the body needs magnesium to absorb calcium.
How to increase your magnesium intake
Magnesium supplements can be purchased at the pharmacy or in a health food store.
There are different varieties: Magnesium chloride (tastes bitter, but is the most recommended), Magnesium citrate (a better option if you suffer from heartburn, for example), Magnesium sulphate (perfect for pouring into a relaxing hot bath).
The recommended daily intake is 300 milligrams for women and 400 milligrams for men. Don’t forget to consult your doctor before using dietary supplements.
Foods high in magnesium
- Cocoa: Pure dark chocolate has almost 500 milligrams of magnesium per 100 grams
- Pumpkin seeds (156 milligrams per serving)
- Chia seeds (One ounce has 111 milligrams of magnesium)
- Dark leafy greens: chard, lettuce, spinach
- Fruit: bananas, apricots, avocados, peaches, plums
- Nuts and grains: almonds, cashews, walnuts
- Legumes: Beans and lentils
- Grains: brown rice, millet, oats
- Potatoes
Please share this information so all your friends can get better at noticing the signs of magnesium deficiency and increase their intake of this important mineral!
