Magnesium plays an impactful role in your body because it is one of the most fundamental minerals that make up our body’s composition. In fact, every organ in the body needs the mineral magnesium. It is required by cells to produce adenosine triphosphate, the body’s main source for energy.
Even though magnesium is mostly in the bone and organs, a portion is found in the bloodstream which support muscle contractions and nerve health. Magnesium is also important in producing thyroid hormones, adrenaline, and insulin.
“Most important, it activates enzymes, contributes to energy production, and helps regulate calcium levels, as well as copper, zinc, potassium, vitamin D, and other important nutrients in the body.” [Link 1]
Overall health, energy and well-being result when these hormones and minerals are functioning properly, but is there a way to tell when you have symptoms of magnesium deficiency?
Despite its importance, magnesium is often overlooked which has resulted in a large number of adult Americans being magnesium deficient. This is mainly because of our lifestyles and food choices.
Symptoms of poor magnesium intake include muscle cramps, irritability, poor sleep and chronic pain. It’s important to get adequate magnesium before signs of deficiency occur. Detailed magnesium testing can be requested at your health care provider’s office however the answers are generally misleading.
A doctor can typically only test the magnesium levels in your bloodstream which only account for about 1% of your body’s total magnesium; the majority is found in muscle and bone tissue.
Magnesium deficiency is diagnosed mostly on symptoms of magnesium deficiency alone. Learn to read your signs and symptoms, and ask yourself questions to get the answers you’re seeking.
Do you drink carbonated beverages and eat cakes and other sweets on a regular basis? The more sweets and processed baked foods you have in your diet, the more likely you are deficient in magnesium.
Alcoholic beverages, coffee, tea and other caffeinated drinks pose a high risk for deficiency and also deplete the magnesium levels in your body by affecting the absorption process of healthy foods.
Birth control, asthma medications, diuretic and heart medications also increase magnesium loss through the excretion of the kidneys. If you’re taking calcium supplements, you need to add magnesium supplements to have a 1:1 ratio – magnesium is necessary for calcium, and calcium is needed for magnesium to do its part.
Symptoms of magnesium deficiency could include anxiety, difficulty falling and staying asleep, times of hyperactivity, muscle cramps, facial tics, fibromyalgia, and involuntary facial and eye movements.
Magnesium relaxes the muscles, without it our muscles would be in a constant state of contraction. Getting enough magnesium could enhance the effectiveness of treatment for asthma, depression, diabetes, fibromyalgia, hearing loss, heart failure, high blood pressure, migraine headaches, osteoporosis, eclampsia, and restless leg syndrome.
Rich sources of magnesium come from dietary choices. A diet rich in magnesium may help protect against metabolic syndrome and it promotes normal blood pressure.
Magnesium is also an important mineral that is known to be one of the main enzyme co-factors in energy production and metabolism. The body cannot produce magnesium therefore we must take it in through food sources and supplements.
There are a variety of magnesium supplements available but a onetime supply won’t last an entire day, this is where magnesium-rich foods come in to play. Magnesium is distributed widely in animal and plant foods and in beverages; basically alkaline foods containing dietary fiber provide magnesium.
Modern farming processes such as taxing the soil deplete it of its natural magnesium, along with fertilizers that don’t replenish magnesium levels.
Water could be an excellent source of magnesium if it didn’t come from streams and rivers. Deep wells have magnesium at their source but most of the water that we drink comes from surface water.
Common dietary factors such as consumption of alcohol, processed foods, caffeine and sugar deplete magnesium. An on-going deficiency could lead to more serious symptoms including: numbness, personality changes, seizures, muscle contractions, abnormal heart rhythm, and coronary spasms.
We need magnesium to run the body’s muscles and keep its nervous system functioning optimally. Calcium cannot be absorbed in the body without the biological effects of magnesium; magnesium is the balance of calcium intake and prevents its removal making it extremely significant to bone tissue.
Fast foods, sweets, and caffeine deplete magnesium. Being one of the major suppliers of energy to cells, magnesium’s biological effects are crucial. It also protects the nervous system from the negative effects of emotional and mental stress.
Magnesium, especially in the form of citrate, is involved in the removal of toxins and protects from heavy metals being absorbed and also removes them from the metabolism. Similar to calcium, magnesium is necessary for stronger bones, hair, teeth and nails.
The best way to increase alkaline in our body is by choosing to consume the right foods-those that are rich with magnesium. As mentioned, the ideal diet would include ample dark green leafy vegetables, no processed foods, and staying away from sugars, fats and soda. This will insure long-term health.
Conclusion for Symptoms of Magnesium Deficiency
Symptoms of magnesium deficiency can be a challenging task for a doctor to diagnose because of the lack of testing available; the diagnosis comes from symptoms alone.
If you answered yes to the questions in this article, it would be wise to increase the magnesium levels in your body. Food sources that are high in magnesium cannot be harmful so it’s worth a try, the results can only be positive.
Magnesium deficiency can lead to severe health complications, try switching the processed foods out for a spinach salad, swapping the white bread for wheat; you’ll enjoy a healthier, happier you.