Magnesium is a very important mineral in the human body and is involved in more than 300 biochemical processes. Despite being so vital, around half of the people in the United States do not eat enough magnesium. Deficiency leads to various health problems, most of which are not our primary focus.
Read below to see the 15 signs that suggest you most probably lack magnesium in your body, and discover the most delicious foods that are also the best sources to return to your normal levels naturally.
15 Signs of Magnesium Deficiency
1. Muscle Cramps & Spasms
Many muscle spasms, tics (especially in the eyes), and legs that do not stay still at night point to magnesium deficiency. Magnesium is in charge of governing the muscles’ contractions as well as the nerve signals.
2. Fatigue & Weakness
Low magnesium levels lead to a decrease in the cellular power plant (mitochondria), to burns energy from the food we eat and creates energy. A considerable energy dip may exist even in those with enough sleep, if a deficiency is prevalent.
3. High Blood Pressure
Several research studies have verified the fact that magnesium is an important factor in the relaxation of blood vessels. Without it, the blood pressure might become too high (hypertension).
4. Irregular Heartbeat (Arrhythmia)
In normal conditions, magnesium calms and supports a regular heart rhythm. However, depletion can lead to palpitations, or the heart may beat irregularly.
5. Insomnia or Poor Sleep
Magnesium is responsible for GABA, which is a neurotransmitter that helps in getting a proper night’s sleep. Not having enough of it can cause one to have difficulty sleeping and/or staying asleep.
6. Anxiety & Depression
Magnesium is one of the regulators of neurotransmitters and brain function and plays a big part in mood regulation. Mental health issues are a natural consequence of low magnesium, which can lead to an increase in anxiety, irritability, and even depression.
7. Migraines & Headaches
Taking magnesium is one of the ways to decrease the frequency of headaches in people who have them very often. It is quite common for those who have migraines to end up with depletions in magnesium levels.
8. Bone Weakness (Osteoporosis)
Magnesium is essential for calcium absorption and bone health. Low stores of magnesium can increase the likelihood of osteoporosis.
9. Numbness or Tingling
Magnesium deficiency can hinder nerve functions, which can bring about a feeling of numbness or tingling in the hands and feet.
10. Digestive Issues
Magnesium provides relief for digestive muscles as it calms them down. The lack of it may probably result in constipation, gas, or symptoms similar to IBS.
11. Sugar Cravings
Magnesium controls the metabolism of glucose. A yearning for chocolate (rich in magnesium) would likely indicate a lack of it.
12. Hormonal Imbalances
With the insufficiency of magnesium, symptoms of PMS can get worse, menstrual pain can be more severe, and the levels of hormones may change unpredictably.
13. Asthma & Breathing Difficulties
The mineral magnesium also plays a part in preventing the bronchial muscles from being on edge. When our bodies are deficient in magnesium, an onset of asthma may bring along even worse manifestations of it.
14. Sensitivity to Noise & Light
By regulating the activity of the central nervous system, magnesium provides a sense of calmness. Following this, the levels of a person’s sensitivity may be naturally increased if the amount of magnesium in their body is low.
15. Memory Issues & Brain Fog
Magnesium is a crucial compound for the proper function of the brain. A lack of it is well known to cause a breakdown in memory and poor focus.
Best Magnesium-Rich Foods
If you are keen on boosting your magnesium level naturally, then these kinds of foods can be a great addition to your diet:
- Leafy Greens (Spinach, Swiss chard, kale)
- Nuts & Seeds (Almonds, cashews, pumpkin seeds)
- Dark Chocolate (70% cocoa or higher)
- Avocados
- Legumes (Black beans, lentils)
- Whole Grains (Quinoa, brown rice)
- Fatty Fish (Salmon, mackerel)
- Bananas
- Figs
- Yogurt or Kefir
Final Thoughts
In case your body shows multiple signs of magnesium deficiency, adjusting your diet or going for a high-quality supplement (for example, magnesium citrate or glycinate) would be a wise choice.
