6 Signs You Have a Magnesium Deficiency + How to Fix It
6 Signs You Have a Magnesium Deficiency + How to Fix It
Magnesium is undoubtedly one of the most vital minerals for the human body, standing out for its importance.
Magnesium deficiency can lead to serious problems.
This mineral plays a key role in regulating calcium, potassium and sodium, being essential for cellular health.
In addition, it is involved in more than 300 biochemical functions in the body.
The synthesis of glutathione, the most potent antioxidant in the body, requires the presence of magnesium. Unfortunately, many people are not aware of the importance of this mineral in their daily diet, and many suffer from magnesium deficiency without even knowing it.
Fortunately, it's simple to incorporate magnesium into your lifestyle through the use of supplements or the proper inclusion of foods rich in this mineral.
What Causes Magnesium Deficiency?
Soil degradation, the presence of genetically modified organisms (GMOs) and the use of chemical compounds in our food production have contributed to an unfavorable environment.
Consequently, the amount of minerals, including magnesium, has been decreasing in food.
Problems in the digestive tract, such as irritable bowel syndrome, can result in malabsorption of minerals, including magnesium.
Today, there are hundreds of millions of people who are deficient in nutrient absorption.
Furthermore, as we age, our natural absorption capacity tends to decrease, thus increasing the overall risk of mineral deficiency.
Chronic diseases and medication use are more prevalent than ever.
Many chronic diseases are associated with magnesium deficiency and inadequate mineral absorption.
Medications can also impair gut health by compromising the absorption of magnesium from food.
What Are the Symptoms of Magnesium Deficiency?
1) Cramps in the Legs
About seventy percent of adults and approximately seven percent of children regularly suffer from leg cramps.
Studies have revealed that magnesium deficiency is often associated with these episodes, due to the mineral's essential role in neuromuscular signals and muscle contraction. Furthermore, restless legs syndrome can also be indicative of magnesium deficiency.
To combat both leg cramps and restless leg syndrome, it is recommended to increase your intake of magnesium and potassium.
2) Insomnia
Magnesium deficiency is often associated with sleep disorders such as anxiety, hyperactivity and restlessness.
This is thought to be due to magnesium's importance in the function of gamma-aminobutyric acid (GABA), an inhibitory neurotransmitter that plays a role in promoting brain relaxation and calmness.
It is recommended to take a magnesium supplement before bed or with dinner, as this is considered the most appropriate time to take the supplement.
3) Muscle pain/Fibromyalgia
One study investigated the influence of magnesium on fibromyalgia symptoms and found that increasing intake of this mineral reduces pain and sensitivity, in addition to improving blood markers of immunity.
This finding is especially encouraging for patients with fibromyalgia, as the condition is often associated with autoimmune disorders.
The results of this research highlight the wide-ranging effects that magnesium supplements can have on the body, reinforcing the importance of considering their use in these cases.
4) Anxiety
Magnesium deficiency can affect the central nervous system, especially the gamma-aminobutyric acid (GABA) cycle in the body, resulting in side effects such as irritability and nervousness. As magnesium deficiency worsens, it can lead to heightened levels of anxiety and, in more severe cases, symptoms of depression and hallucinations. On the other hand, magnesium has been shown to have the ability to calm the body, relax muscles and improve mood.
5) High Blood Pressure
Magnesium plays a crucial role, along with calcium, in maintaining healthy blood pressure and protecting the heart.
Magnesium deficiency can result in low calcium levels, leading to adverse effects like hypertension or high blood pressure.
Research has shown that a diet rich in magnesium can reduce the risk of heart attack by up to 8%.
6) Fatigue
Lack of energy, weakness and fatigue are symptoms often associated with magnesium deficiency, which is why many patients with chronic fatigue syndrome are also deficient in this mineral.
Studies have shown that daily intake of 300 to 1000 milligrams of magnesium, either through supplements available for purchase online or through a balanced diet, can be beneficial.
It is important to maintain adequate magnesium levels, as an excess can also result in diarrhea.
Who Is Most Likely to Be Deficient in Magnesium?
If you face digestive issues: Most magnesium absorption takes place in the small intestine, and health conditions such as celiac disease or Crohn's syndrome can lead to magnesium deficiency.
If you have Type 2 Diabetes: People with Type 2 diabetes and insulin resistance may have difficulty absorbing magnesium due to increased urinary output.
Lowering kidney glucose levels through healthy, natural dietary changes can be beneficial in this case.
If you consume too much alcohol: Alcoholics can suffer from magnesium deficiency due to a combination of the factors mentioned above.
Moderate consumption of one to two glasses of wine a week usually causes no problems for most people, however, excessive alcohol consumption puts stress on the liver.
In addition, alcohol can lead to dehydration and depletion of minerals in the body.
What Are The Best Magnesium Supplements?
If you suspect you have a severe magnesium deficiency and want to quickly increase your levels, you may want to consider taking an all-natural supplement. Below are some different types of magnesium supplements that can be purchased online:
Magnesium Chelate: is a type of magnesium that is linked to multiple amino acids and has a similar form to the magnesium present in the foods we consume, which facilitates its absorption by the body.
Magnesium Citrate: Consists of magnesium combined with citric acid, which helps relieve constipation and improve bowel function.
Magnesium Glycinate: is a chelated form of magnesium that tends to have high absorption and bioavailability and is generally considered ideal for correcting magnesium deficiencies.
Magnesium Chloride Oil: This form of magnesium comes in the form of an oil that can be applied to the skin. It is absorbed into the body through the skin, which makes it a beneficial option for people facing digestive issues.
Remember to consult a healthcare professional to determine the proper dosage and form of supplementation for your individual needs.
