Magnesium is an essential mineral for the body as it participates in a large number of metabolic reactions, such as the absorption of calcium, potassium, and sodium. Indeed, magnesium ensures the health of teeth and bones, as well as muscles and the liver.
Several studies have shown that it plays a regulatory role in cholesterol levels and, therefore, can prevent type 2 diabetes. Indeed, a clinical study showed that type 2 diabetics who received a magnesium supplement for 4 to 16 weeks had better blood sugar control.
This nutrient also helps prevent major disorders such as osteoporosis, as it works together with vitamin D and calcium to promote strong and healthy bones.
Magnesium is a very effective relaxant. It promotes good digestion and prevents constipation. It plays an essential role in the nervous and muscular balance.
Therefore, it is effective against stress, anxiety, irritability, or even depression. Indeed, a study showed that people who consume processed foods have a 60% risk of suffering from depression because this type of food is rich in sugar and low in magnesium.
Furthermore, magnesium is an important mineral in the weight loss process; it participates in the transformation of fats into energy and supplies cells with oxygen.
The heart muscle functions continuously in the “tone-relaxation” mode. In the first phase, calcium is actively involved, which is responsible for the heart rate.
For the second phase, magnesium is important because it stabilizes the heart rate. With hypomagnesemia, there is a heart rhythm insufficiency – arrhythmia.
Because blood vessel walls are also muscular, when magnesium is deficient, they become less elastic and tense. All of this leads to a persistent increase in blood pressure (BP).
Therefore, you should not hesitate to have a magnesium-rich diet, as a deficiency of this mineral can present serious symptoms, including:
12 signs you may have a magnesium deficiency:
- Chronic fatigue
Magnesium is usually recommended for people with chronic fatigue or who generally feel weak. A Brazilian study showed that more magnesium helps older people with chronic illnesses.
- Muscle cramps
If you suffer from muscle cramps (often in the calf area), this may be your body’s way of alerting you to a magnesium deficiency.
“Without magnesium, our muscles would be in a constant state of contraction,” writes Ancient Minerals.
Try taking magnesium before bed. It can work wonders for your sleep (and your muscles).
- Migraines
People who suffer from migraines often have a magnesium deficiency, which increases muscle tension.
According to a study, more magnesium can reduce the risk of nausea, vomiting, and sensitivity to sound and light in people with migraines.
- Sleep problems
Do you have trouble sleeping and often wake up in the middle of the night?
This could be a sign of a magnesium deficiency. One way to ensure you get better sleep is to increase your magnesium intake. A study in the US indicates that additional magnesium intake can help prevent sleep disorders.
- High blood pressure
Today, hypertension is the biggest public health problem in the Western world.
But magnesium acts as a natural blocker, a form of blood pressure treatment.
In a large British study conducted in 2013, researchers showed that patients with normal blood pressure could benefit greatly from sustained magnesium intake.
- Joint pain
Many people suffer from joint pain, some more than others.
For some people, increasing magnesium intake alleviates joint pain. Because this increase has very few or even no side effects, it’s worth trying.
- Constipation
Magnesium is necessary for the intestines to function normally.
A lack of magnesium can cause constipation because the body needs this specific mineral to soften the stool and absorb liquid.
- Asthma
Studies have shown that breathing can be improved when blood magnesium levels rise.
The medical journal The Lancet also reported a strong correlation between increased magnesium intake and reduced asthma symptoms.
- Depression
Magnesium can play a crucial role in our mood and brain function. Experts believe that the low level of magnesium in the modern diet is the cause of depression and mental illnesses.
- Calcium deficiency
A magnesium deficiency can also lead to a calcium deficiency because the body needs magnesium to absorb calcium.
- Cravings
If your body really needs magnesium, you may have cravings for chocolate or sweets. Make sure you have a regular intake of magnesium through nuts, seeds, and fruits. It will satisfy your cravings.
- Arrhythmia
Irregular heartbeats can be caused by a magnesium deficiency. According to some researchers, magnesium protects blood vessels and helps prevent cardiac arrhythmias.
Unfortunately, the body cannot produce magnesium, which is why it needs daily intake:
For children
• 1 to 3 years: 80mg/day • 4 to 8 years: 130mg/day • 9 to 13 years: 240mg/day
For women:
• 14 to 18 years: 360 mg/day • 19 to 30 years: 310 mg/day • 31 years and older: 320 mg/day
For men:
• 14 to 18 years: 410 mg/day • 19 to 30 years: 400 mg/day • 31 years and older: 400 mg/day
To avoid these symptoms and stay healthy, it is advisable to consume magnesium-rich foods such as pumpkin seeds, cocoa, Brazil nuts, almonds, seafood, green vegetables, figs, bananas…
However, avoid processed foods as they are almost completely devoid of magnesium. If you suspect a deficiency, depression, or fatigue, focus on a magnesium-rich diet.
