Magnesium deficiency is a widespread problem. Low magnesium is often over looked, especially by doctors who rarely consider the role of nutrition and vitamins. Are you low on magnesium? If you have the following symptoms, the answer is likely “Yes” that you are deficient in magnesium!
Symptoms Of Magnesium Deficiency
1. Irregular Heartbeat Or Heart Pains
Did you know magnesium is really important for your heart health? It is necessary for maintaining a steady heartbeat and normal blood pressure. Low levels of magnesium in the blood are linked with risks for heart disease. A lack of magnesium can cause the amount of calcium in your blood to drop, leading to an irregular heartbeat.
2. Weakness And Cramping
The first symptoms of magnesium deficiency can be very subtle such as loss of appetite, nausea, vomiting, fatigue, and weakness. As the deficiency gets worse, your nerves and muscles can be affected, causing numbness, tingling and muscle spasms.
3. Fatigue And Drowsiness
If you are suffering from unexplained fatigue or weakness, low levels of magnesium could be to blame.
4. Stress And Anxiety
Stress can be a cause of magnesium deficiency, and a lack of magnesium tends to magnify the stress reaction, which just worsens the problem. Magnesium naturally calms the nervous system. When a person experiences an anxiety attack, it is most likely that they are magnesium deficient.
5. Sleep Disorders
This wonder nutrient also has a phenomenal impact on sleep function and quality. If you’re having difficulty getting to sleep or staying asleep, it is a neurological sign of magnesium deficiency.
6. Migraine Headaches
Migraine sufferers can develop magnesium deficiency because of their genetic inability to absorb magnesium. People who have migraine headaches tend to have lower levels of magnesium in comparison to those with tension headaches or no headaches at all.
7. Depression And Mood Swings
Magnesium acts on many levels in the hormonal axis and regulation of the stress response. Magnesium deficiency can also cause depression and mood swings.
8. Weak Bones
Overall, magnesium assures the strength and firmness of bones and makes teeth harder. Adequate daily intake of magnesium is extremely important throughout life to keep the magnesium that is stored in the bones from being lost. Magnesium deficiency has been widely associated with osteoporosis in women.
9. Metabolic Damage
Magnesium deficiency is associated with considerable abnormalities in the metabolism of many elements and enzymes.
10. Indigestion And Nausea
If you have any symptoms of indigestion, such as burping, heartburn, bloating, diarrhea or constipation it’s time to visit the doctor. Magnesium deficiency can also cause problems like indigestion and nausea.
Foods High In Magnesium
Here is a list of foods high in magnesium that you should add to your diet.
1. Dark Leafy Greens Like Kale And Spinach
In the nutrition world, dark leafy greens offer crucial vitamins and minerals as well as a host of health benefits. Any sort of food processing depletes magnesium, so eating fruits and vegetables raw or minimally cooked will best preserve their nutritional value.
2. Nuts And Seeds (Pumpkin In Particular)
Nuts and seeds are excellent sources of magnesium. Just a half cup of pumpkin seeds provides nearly 100 percent of the daily requirement for magnesium. Healthy proteins and fats are an added benefit in nuts.
3. Whole Grains
Whole grains such as brown rice and whole wheat bread are also high in magnesium.
Avocados are loaded with multivitamins. They are one of the most nutritious and versatile produce picks around. Have one sliced avocado and you’ll easily consume 15 percent of the recommended daily amount of magnesium.
Bananas are known for being rich in heart-healthy and bone-strengthening potassium, but a medium-sized banana also provides 32 milligrams of magnesium.