Magnesium is an essential nutrient which plays a significant role in human DNA production as well as in maintaining and repairing bones, nerves, and muscles. Although magnesium is found in many foods, a great deal of Americans fails to get enough of it through their diet.
As reported by the National Institute of Health, men over the age of 70 and teenage girls are most prone to magnesium deficiency; if you don’t belong to any of these categories, get your magnesium level checked in case you suffer from the following symptoms:
1. LOW ENERGY
According to Alison Boden, a functional medicine nutritionist, “Magnesium is involved in at least 300 different chemical reactions in our body, and a lot have to do with energy production.”
“A sign of low magnesium can be low energy,” she adds.
2. TWITCHING OR CRAMPING
Given that magnesium is of utmost importance for muscle relaxation, low magnesium intake can lead to unintended muscle movement. Lack of magnesium causes the muscles to be in a constant state of contraction.
3. FREQUENT HEADACHES
Magnesium deficiency is known to lower serotonin levels, which in turn causes the blood vessels to constrict and impacts the neurotransmitter function, all associated with headaches and migraines. While an estimate, over 50 percent of migraine sufferers are deficient in magnesium.
Low magnesium levels are often manifested by giving the person a hard time falling or staying asleep, often accompanied with stress. The stress hormones increase blood pressure levels and boost the heart rate, which is achieved by depleting the body of magnesium. Sleeping can turn into a serious problem if the body continuously lacks magnesium and the body cannot replenish itself.
5. IRREGULAR HEARTBEAT
The heart can have difficulties in maintaining its regular rhythm in case of low magnesium levels. Those complaining of an irregular heartbeat are typically prescribed magnesium supplements.
6. INCREASED SENSITIVITY TO NOISE
With low magnesium levels, the function of the nervous system is compromised. This often leads to enhanced startle reflux, known as hyperflexia.
As reported by the National Institutes of Health, seizures can occur when the nervous system is seriously depleted of magnesium.
8. LOW BONE DENSITY
Magnesium plays an important role in bone formation, and a great deal of body`s magnesium is basically stored in the bones. “People with higher intakes of magnesium have a higher bone mineral density,” according to the National Institutes of Health.
Lack of magnesium can often result in irregular bowel movements. As a matter of fact, magnesium is the key ingredient in most over-the-counter laxatives.
Magnesium is of utmost importance when it comes to maintaining healthy blood pressure levels. Therefore, a magnesium deficiency can cause the pressure to be extremely high. According to WebMD, “Eating foods high in magnesium and other minerals can help prevent high blood pressure in people with prehypertension.”
11. TYPE II DIABETES
Breaking down sugars is yet another important function of magnesium. Those with higher magnesium intake tend to have much lower risk of diabetes.
12. DEPRESSION, ANXIETY, CONFUSION OR PERSONALITY CHANGES
Low magnesium levels in the brain can impact neurological functions and lead to various problems, such as agoraphobia.
The best way to boost your magnesium intake is to adjust your diet. Here are the top 13 magnesium-rich foods:
- Sesame seeds
- Sunflower seeds
- Pumpkin seeds
- Milk (skim)
- Sweet corn