Feeling tired is completely normal, but when exhaustion never fades,<\/p>\n
muscles cramp, and you keep getting sick, there may be something<\/p>\n
wrong in your body. Have you checked your magnesium levels?<\/p>\n
Why is it so hard to get enough magnesium?<\/p>\n
In the past, it was easier to meet the daily magnesium requirements.<\/p>\n
However, over the years, the levels of this important mineral in our<\/p>\n
food have dropped significantly, mainly due to industrial farming.<\/p>\n
Approximately 57% of the U.S. population fails to meet the recommended daily intake of magnesium, according to USDA.<\/p>\n
For example, in the U.S., the nutritional content of apples decreased by 82%<\/p>\n
between 1914 and 1992, according to Swedish physiology expert Rune Eliasson.<\/p>\n
Another reason many people struggle with magnesium deficiency is changes in diet.<\/p>\n
Nowadays, many people don\u2019t eat enough magnesium-rich foods like beans, seeds,<\/p>\n
fish, nuts, and leafy greens, which were once common staples in our diets.<\/p>\n
Signs of magnesium deficiency<\/p>\n
Magnesium is an essential mineral for the human body, playing a key role in many<\/p>\n
biological processes. It\u2019s the second most abundant mineral inside our cells and<\/p>\n
is involved in the function of over 600 enzymes, as well as regulating several ion channels.<\/p>\n
Deficiency of this crucial mineral can lead to a range of symptoms, including tiredness,<\/p>\n
muscle weakness, cramps, and irregular heartbeats. It can also make you more<\/p>\n
irritable, cause shaky hands, tingling, and heart palpitations.<\/p>\n
Low magnesium levels can drop potassium in the blood, affect calcium levels,<\/p>\n
and lead to conditions like muscle stiffness or spasms, migraines, and even<\/p>\n
seizures. In severe cases, it can cause brain damage or, in extreme situations, coma or death.<\/p>\n
Here are some of the most common signs that you might need to check your magnesium intake:<\/p>\n
Muscle cramps<\/p>\n
If you have problems with cramps in your muscles (often in your calves),<\/p>\n
it may be your body\u2019s way of alerting you about a magnesium deficiency.<\/p>\n
Try to get a little magnesium in your system before bed. It can do wonders for a night\u2019s sleep (and your muscles).<\/p>\n
Constipation<\/p>\n
Magnesium is needed for the intestines to function normally.<\/p>\n
According to the University of Michigan Health, certain medical conditions,<\/p>\n
such as irritable bowel syndrome (IBS), can lead to lower levels of magnesium.<\/p>\n
A lack of magnesium can cause constipation because the body needs this particular<\/p>\n
mineral to soften stool and absorb liquid. Magnesium plays a key role in<\/p>\n
increasing water in the intestines, which can aid in improving bowel movements.<\/p>\n
Asthma
\nStudies have shown that breathing can be improved when magnesium levels are increased in the blood.<\/p>\n
The highly respected medical journal The Lancet has also reported on the<\/p>\n
strong correlation between increased magnesium intake and reduced asthma symptoms.<\/p>\n
Numbness
\nNumbness is usually described as a pricky, tingling, pins-and-needles feeling.<\/p>\n
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.<\/p>\n
Migraine
\nPeople suffering from migraines often demonstrate a lack of magnesium, which enhances the tension in their muscles.<\/p>\n
Extra magnesium can counteract nausea, vomiting, and sensitivity to light and sound in people with migraines, according to this study.<\/p>\n
Arrhythmia
\nAn irregular heartbeat can be caused by magnesium deficiency.<\/p>\n
Magnesium protects blood vessels and can counteract this, according to some researchers.<\/p>\n
Depression
\nMagnesium may play a crucial role in brain function and mood.<\/p>\n
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.<\/p>\n
Sleeping problems
\nDo you have a hard time sleeping and frequently wake up in the middle of the night?<\/p>\n
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.<\/p>\n
Sweet tooth
\nIf 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\u2019ll curb your craving.<\/p>\n
High blood pressure
\nHypertension is a major public health problem throughout the Western world today.<\/p>\n
But magnesium acts as natural calcium channel blockers, which are type of blood pressure medication.<\/p>\n
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.<\/p>\n
Joint pain
\nMany people experience pain in their joints, some more so than others.<\/p>\n
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\u2019s worth a try.<\/p>\n
Chronic fatigue
\nMagnesium is usually recommended for people who suffer from chronic fatigue or generally feel weak.<\/p>\n
A Brazilian study has shown that an extra magnesium can not only increase endurance in athletes, but also benefit elderly people with chronic diseases.<\/p>\n
Calcium deficiency
\nMagnesium deficiency can also lead to a calcium deficiency, because the body needs magnesium to absorb calcium.<\/p>\n
How to increase your magnesium intake
\nMagnesium supplements can be purchased at the pharmacy or in a health food store.<\/p>\n
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).<\/p>\n
The recommended daily intake is 300 milligrams for women and 400 milligrams for men. Don\u2019t forget to consult your doctor before using dietary supplements.<\/p>\n
National Institute of Health
\nFoods high in magnesium
\nCocoa: Pure dark chocolate has almost 500 milligrams of magnesium per 100 grams
\nPumpkin seeds (156 milligrams per serving)
\nChia seeds (One ounce has 111 milligrams of magnesium)
\nDark leafy greens: chard, lettuce, spinach
\nFruit: bananas, apricots, avocados, peaches, plums
\nNuts and grains: almonds, cashews, walnuts
\nLegumes: Beans and lentils
\nGrains: brown rice, millet, oats
\nPotatoes
\nPlease 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!<\/p>\n","protected":false},"excerpt":{"rendered":"
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