Signs You Have a Magnesium Deficiency & Foods You Need to Start Eating Immediately
It’s amazing how a shortage of just one nutrient can have such a huge impact on your health. The standard American diet has changed drastically over the last few decades, causing a rise in health problems that were rarely seen before. Chronic nutrient deficiencies are commonplace now, leaving many people in a state of poor health.
Magnesium is one of the most common nutritional deficiencies. It can be very difficult to get from food sources and, unfortunately, the body relies heavily on magnesium for many important processes. Find out if you have a magnesium deficiency and how you can get back on the road to health.
Why Is It So Hard to Get Enough Magnesium?
There are a few different reasons that magnesium deficiency is so common.
Overprocessing foods has decreased the amount of magnesium found in our ingredients. Scientists note an 80% loss of magnesium in white flour, 24% in vegetables, and 83% in rice, since 1940 for example.
People are consuming more dairy than ever. A diet high in calcium and phosphorous requires your body to need more magnesium, researchers explain. The amount of magnesium each person needs is not a universal amount, so many people might think they’re getting enough, but because of their diet and lifestyle choices, they’re falling short.
Exposure to aluminum makes absorbing magnesium harder. The average 21st-century adult is exposed to aluminum on a practically daily basis; between cookware, deodorants, and even medication, it’s hard to avoid. Aluminum interferes with your body’s ability to absorb magnesium- up to 5 times, in fact!
You’re simply not consuming enough magnesium-rich foods in your diet. Magnesium is found naturally in foods like dark leafy greens, mackerel, nuts, seeds, and beans — all foods that don’t play a big role in today’s commonly unhealthy diets. You can also find it in specific supplements or pure magnesium oil.
Additional factors include gastrointestinal disorders, such as Crohn’s; renal disorders; heavy consumption of alcohol; and being a senior. Each of these can increase the risk of magnesium deficiency.
Magnesium is an essential mineral that plays a crucial role in maintaining overall health, yet many people don’t realize they might be lacking it. A deficiency in magnesium can manifest in a variety of subtle and not-so-subtle ways, impacting everything from energy levels to mental well-being. Since this vital nutrient is involved in hundreds of bodily functions, even a slight imbalance can lead to noticeable changes. Understanding the signs of magnesium deficiency is the first step toward addressing potential health concerns and restoring balance to your body.
Neurological Symptoms
Magnesium’s role in brain health is profound. Its deficiency can result in irritability and mood swings due to an overactivation of the N-methyl-D-aspartate (NMDA) receptor, leading to excitotoxicity. This biochemical imbalance heightens oxidative stress, contributing to anxiety and depression. Magnesium is essential for nervous system health, and its deficiency can lead to:
Irritability and Mood Swings: Magnesium helps regulate neurotransmitters like serotonin. Deficiency can trigger irritability, anxiety, and even depression.
Fatigue: Persistent tiredness, even after adequate rest, may signal low magnesium levels.
Insomnia: Magnesium promotes relaxation by regulating gamma-aminobutyric acid (GABA). Insufficient levels disrupt sleep cycles.
Memory Issues and Brain Fog: Magnesium supports cognitive function. Its deficiency can lead to forgetfulness or difficulty focusing.
Muscular Symptoms
Magnesium plays a critical role in muscle function:
- Muscle Cramps and Spasms: Muscle cramps are a hallmark symptom, often occurring due to disrupted calcium and potassium regulation. Magnesium helps maintain electrical balance within muscle cells. In athletes, magnesium depletion from sweat intensifies these cramps.
- Tremors: Shaking or twitching muscles often stem from low magnesium.
- Weakness: Without enough magnesium, muscles tire more easily during everyday activities.
- Tingling or Numbness: Neurological and muscular issues can lead to these sensations, particularly in the extremities.
Cardiovascular Symptoms
Studies show a link between magnesium deficiency and calcium in the arterial walls. Magnesium is also crucial for maintaining a steady heart rhythm:
Arrhythmias: Low magnesium increases the risk of irregular heartbeats.
Hypertension: Magnesium helps regulate blood pressure, and deficiency is linked to hypertension.
Palpitations: Rapid or skipped heartbeats often indicate an imbalance in magnesium or potassium.