WARNING SIGNS You Immediately Need More Magnesium

If you think back to high school chemistry, the element magnesium may conjure up memories of the periodic table. It is used to make the aircraft lighter. It is used to make firecrackers. It is found in many nutritious foods that you consume to maintain your body.

Just as magnesium makes fireworks shine brighter, our bodies use it to power a variety of functions. Magnesium in your body converts food into energy, regulates your nervous system, and makes new proteins.

But researchers say about half of the U.S. population doesn’t get enough of this body-boosting nutrient.

For many people, magnesium deficiency or the effects of magnesium deficiency may be mild or even unnoticeable. For others, it can seriously harm their well-being.

Integrative medicine expert Naoki Umeda answers the question of what you need to know about this important mineral.

Why do we need magnesium?
You’re probably already familiar with the stress-relieving and pain-relieving properties of magnesium sulfate (aka Epsom salts) in your bath. Magnesium is recommended as an anti-migraine medication.

As part of your diet, magnesium is essential for your body’s daily functions. The National Institutes of Health (NIH) states that your body uses magnesium for many functions to maintain your health.

Regulation of blood pressure.
Blood sugar regulation.
Makes proteins, bones, and DNA.
Muscle activity.
Nervous activity.
“Ultimately, making sure your body is getting enough magnesium can not only improve your health, but also help you cope with stress, migraines, or muscle aches and pains,” says Dr. Umeda.

Symptoms of magnesium deficiency
Many people live below recommended levels of magnesium. However, the National Institutes of Health says that symptoms related to insufficient magnesium levels are not common. So you may be low in magnesium and not even realize it.

“Magnesium deficiency can be difficult to diagnose because many of the symptoms are indicative of many other health problems,” says Dr. Umeda. “Some people may have no symptoms.”

Some of the early symptoms of magnesium deficiency include:

Fatigue.
Loss of appetite.
Muscle spasms.
Nausea.
Stiffness.
Weaknesses.
If magnesium deficiency is not treated, the condition will worsen. Severe magnesium deficiency leads to the following results.

Abnormal heart rhythm.
Numbness and cramps.
Personality change.
Seizure.
If you develop symptoms of magnesium deficiency, it is important to talk to your health care provider. They may order blood tests or check your calcium and potassium levels to help identify the problem.

Who is most at risk?
Certain medications and conditions increase the risk of magnesium deficiency. (That’s what they call it when your body isn’t getting the recommended amount of magnesium, but you’re not magnesium deficient.)

According to the NIH, your risk of magnesium deficiency is higher if you live with:

Gastrointestinal disease (such as Crohn’s disease or celiac disease).
Type 2 diabetes.
Alcohol use disorders.
Also, people over the age of 60 are deficient in magnesium. As our bodies age, our ability to absorb magnesium deteriorates. Some medications can prevent your body from absorbing magnesium.

How to increase your magnesium intake
Adult males and male infants (AMAB) need 400 to 420 milligrams (mg) of magnesium per day. 310-320 mg per day is recommended for women and those assigned to be female during childbirth. Check the magnesium content of your favorite foods.

Diet
Adding more magnesium to your diet is the first step in reversing magnesium deficiency symptoms. Foods high in magnesium include:

Green.
Dry beans.
Nuts.
Seed.
Total profit.
This simple mango, avocado, and black bean salad is a delicious way to boost your magnesium levels. Both avocados and black beans are rich in magnesium.

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