Magnesium deficiency
Magnesium is an essential mineral that plays multiple roles in our system. Besides being a component of our bones, magnesium is involved in muscle contraction, blood vessels, nerve function, and neurotransmitter formation.
It also helps ensure a healthy heart rhythm. However, as magnesium is essential for our overall health, its deficiency brings out specific problems and conditions, such as losing appetite, nausea and vomiting, fatigue, weakness, mental health issues, and irregular heart work. Here are the most common signs of magnesium deficiency and bits of advice on dealing with them.
Some common signs of mg deficiency
1) Headaches
If you have frequent headaches or migraines, you might want to check your level of Mg. Supposedly, magnesium has a role in regulating pain in neurotransmitters.
2) Muscle cramps
Magnesium is necessary for muscle function, so if you notice muscle spasms when you are doing any physical activity, there's a probability your Mg level is low. Remember that cramps and tremors can have different causes, such as high caffeine intake and stress or related to other medical conditions. It is normal to have cramps or tremors from time to time, but if they last long and interfere with your daily functioning, it is probably best to contact your doctor.
3) Anxiety
As magnesium is vital for some neurotransmitters, the lack of it may make it difficult for your nerves to calm down, which increases the risk of developing mental health conditions such as anxiety and depression. In addition, it is believed that Mg deficit can also cause apathy and mental numbness.
4) Irregular heart rhythm
According to scientists, lack of magnesium is followed by an imbalance of potassium levels inside and outside the heart muscle, which leads to heart conditions such as arrhythmia or irregular heart rhythm. The symptoms can differ from person to person, from mild to none, but some people can develop heart palpitations, pauses between heartbeats. It is believed that arrhythmia may increase the risk of developing more severe problems like stroke or heart failure.
Tip: taking magnesium supplements can help, but please contact your health provider if you are seriously worried about your heart.
What can you do?
The recommended daily dose of Mg is around 300mg for adult females and about 400mg for adult males. Snacking on Mg reach foods such as almonds, pumpkin seeds, peanuts, and dark chocolate may help you keep your daily intake balanced and prevent deficiency and its risks.
Tips: Most breakfast oats have added magnesium, but you can also add flax or sunflower seeds to your salads for an easy Mg boost.
Taking magnesium supplements is also an easy way to keep it on a healthy level, but make sure to adapt the supplementation to your overall health condition and your doctor's or pharmacist's advice.
*Content and products on Holistic Living are not intended to diagnose, treat, cure or prevent any disease.
