Magnesium is often a very underlooked mineral, but it actually has several important functions. This nutrient is needed to regulate over 300 different reactions within the body, including making bones, regulating nerves, and helping blood to clot.
Unfortunately, surveys have found that over half of all people in the United States are not getting enough magnesium each day. You might not immediately notice it if you are deficient in magnesium, but once the deficiency becomes too big, it can be quite problematic. Look out for these warning signs of magnesium deficiency so you can stop it before it becomes too severe.
What Are the Warning Signs of Magnesium Deficiency?
1. Headaches
Constantly getting headaches without any health condition may be a sign of magnesium deficiency. Headaches associated with low magnesium levels are often throbbing headaches that cause a sensitivity to light and sound.
2. Muscle Cramps
Without magnesium to build new muscle fiber and regulate muscle movement, you may face sudden, painful muscle spasms.
3. Weakened Bones
Not only does magnesium help to build bones, but it is also needed to properly absorb calcium, the mineral that is used to build bones. People with a magnesium deficiency often have osteoporosis, which causes bones to break easily under pressure.
4. Unbalanced Blood Sugar
A study that examined over 2,000 patients found that a lack of magnesium caused high blood sugar levels and increased the risk of developing type 2 diabetes. Some people with diabetes even find that taking magnesium supplements can help to control blood glucose spikes.
5. High Blood Pressure
A study that involved 8,500 women found that high magnesium was associated with lower blood pressure. Magnesium deficiencies might cause high blood pressure by affecting the formation of blood vessels.
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6. Insomnia
Magnesium helps to relax muscles and boost serotonin levels, so it can be used as a sleep aid. Without magnesium, the anxiety and muscle pains associated with magnesium deficiencies can keep a person up all night long.
7. Depression and Anxiety
Without magnesium, the body does not have enough serotonin, which is a calming and relaxing hormone, so depression and anxiety are more likely to occur. A 2006 study found that many people with depression immediately begin recovering after they improved magnesium intake.
8. Muscle Pain
Muscle pain that feels tingling or sharp can be a symptom of magnesium deficiency, and one illness that is particularly affected by magnesium deficiencies is fibromyalgia, which causes widespread skeletomuscular pain.
How Can You Naturally Treat Magnesium Deficiency?
If you notice any of these symptoms, it may be a sign that you need more magnesium. The average sized woman needs about 320 milligrams of magnesium each day, and the typically sized man need 420 milligrams. Consuming excessive soda, caffeine, or sugar can make the body flush magnesium through the kidneys instead of absorbing it. It is also necessary to make sure you have adequate vitamin D levels, which can be gotten by enjoying sunlight or eating fatty fish and egg yolks because vitamin D is critical for magnesium absorption.
Fortunately, it is very easy to find ways to naturally include magnesium in your diet because many foods are rich in this essential nutrient. High magnesium foods include:
Lentils
Beans
Almonds
Tofu
Cashews
Bananas
Avocado
Oatmeal
Cocoa powder
Dark, leafy greens
Pumpkin seeds
Walnuts
Whole grains
Brazil nuts
Dr. Josh Axe, a popular nutrition specialist, explains the warning signs of magnesium,a mineral that is needed to help the body function normally. For those who may have magnesium deficiencies, Dr. Axe also provides a few suggestions of ways to increase magnesium intake.
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