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Could You Have a Magnesium Deficiency?
Consider These 11 Warning Signs...
Magnesium deficiency can account for those minor health conditions you may sometimes experience.
 

It can be one possible reason for your symptoms and, if ignored, could be lead to a more serious condition.

The Challenge of Magnesium Deficiency
Magnesium is crucial for over 300 different biochemical functions within the body. These functions can be summarised as involving:
  • Blood pressure regulation
  • Blood sugar control
  • Energy metabolism
  • Glutathione production
  • Nerve function
  • Neurotransmitter release
  • Protein synthesis
Thus, a lack of magnesium can manifest in a variety of ways indicating less than optimal health. Check out these 11 commons signs of magnesium deficiency to see if they sound familiar...
Cognitive delays
Commonly referred to as brain fog, slow cognition or difficulty with concentration and memory can all indicate magnesium deficiency. Magnesium is an essential nutrient for the brain, so without it the brain cannot perform as well.
 
Headaches

From slight passing tension to intense migraines, headaches can indicate low magnesium levels.This is because magnesium is essential for muscle relaxation and cellular function particularly for its ability to regulate calcium levels within nerve cells. In addition, poor calcium regulation in nerve cells may produce numbness or tingling throughout the body.

Muscle pain, cramping, or fibromyalgia
Muscle pain and cramping can arise for a variety of reasons. Potassium deficiency is usually held responsible; however, this condition can also suggest magnesium deficiency especially if the muscle cramps occur during sleep. Such muscle spasms often arise in the legs, feet, or even eyelids. Women may experience this symptom as worsened menstrual cramping.

Fatigue
Necessary for energy production, magnesium supports the energy producing centers in cells called mitochondria as well as the adrenal glands. So, without magnesium, the body will be drained of energy and fatigued.

Osteoporosis or frequent bone fractures
When it comes to bone strength, people usually think of calcium. But, did you know that calcium cannot do its job without magnesium? Magnesium plays a significant role in not only strengthening your bones, but also building muscle to support those bones.

Diabetes or imbalanced blood sugar
Blood sugar imbalance is not to be taken lightly, especially if you have diabetes. Mid-day fatigue, adrenal fatigue, or simple lack of energy may be tied to low magnesium. For, magnesium is a critical mineral for optimizing glucose absorption.

Heart arrhythmia
The heart is made of muscle which still requires adequate calcium and potassium regulation for proper contraction. Again, magnesium helps facilitates such contractility by adjusting cellular levels of calcium and potassium. So, heartbeats that are slow, rapid, or simply change suddenly could all reflect magnesium deficiency.

High blood pressure
Stress, diet, and yes, even magnesium deficiency can elevate your blood pressure. And unchecked high blood pressure is never a safe course of action. Fortunately, magnesium offers a natural, non-pharmaceutical method by which to lower your blood pressure.

Insomnia
Again, short or long-term stress from your work or personal life can keep you awake at night. But if all your better sleep techniques have failed, take a look at your magnesium level. Magnesium is involved in producing a neurotransmitter called GABA which relaxes the body for sleep. Without magnesium (and without GABA), insomnia can result.

Anxiety and Depression
Over time, low GABA levels can also lead to mood disorders. These mood imbalances may or may not be accompanied by insomnia, but your magnesium level is certainly still at play. Magnesium is an overall body relaxer and that includes relaxing your mind! After all, research continues to prove that mental health influences your overall health.

Constipation & Irregularity
Digestive health is a major indicator of overall health, so interruptions in your regularity should never be ignored. Constipation specifically can be a manifestation of magnesium deficiency because magnesium aids in bowel movement.

Do any of these apply? Consider these most common causes of Magnesium Deficiency

Sometimes, identifying the problem reveals the solution. Several overlooked conditions or activities can compromise magnesium levels such as poor nutrient absorption in the gut, consuming a lot of sugar or phytic acid, or eating less than three servings of vegetables each day. Even drinking excessive amounts of alcohol or taking certain prescription medications can disturb the body's magnesium supply.

Turn Magnesium Deficiency around today!
Fortunately, boosting magnesium levels naturally through the diet is possible. Just add more daily servings of these top 15 foods loaded with magnesium:

1. Almonds
2. Artichokes
3. Avocado
4. Bananas
5. Black Beans
6. Cashews
7. Chard
8. Coriander
9. Dark Chocolate
10. Figs
11. Goat cheese
12. Pumpkin seeds
13. Salmon
14. Spinach
15. Yogurt or Kefir

For more information or tips, pay a visit to an Integrative Health Practitioner.

References

Axe, J. (n.d.) Top 10 magnesium rich foods plus proven benefits. Retrieved from https://draxe.com/magnesium-deficient-top-10-magnesium-rich-foods-must-eating/

Jockers, D. (n.d.). 10 signs of magnesium deficiency. Retrieved from https://drjockers.com/10-signs-magnesium-deficiency/

Larsson SC, Orsini N, Wolk A. Dietary magnesium intake and risk of stroke: a meta-analysis of prospective studies. Am J Clin Nutr 2012;95: 362-6.

Sun-Edelstein C, Mauskop A. Role of magnesium in the pathogenesis and treatment of migraine. Expert Rev Neurother 2009;9: 369–79

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