According to the National Institutes of Health, over 65% of Americans are deficient in magnesium. That is an astonishing figure. Another of these trace minerals that is important to your body’s health is magnesium. It plays a crucial role in over 350 biochemical reactions in your body, including bone formation, muscle relaxation, energy production, muscle function, activation of calcium and B vitamins, and the proper functioning of your organs like your heart and kidneys. It is also essential to good health. Sadly, the majority of Americans are unaware that they suffer from magnesium deficiency, and the condition does not become apparent or diagnosed until a lack of magnesium is brought to your attention, resulting in a problem that cannot be ignored.
I began to suddenly experience heart palpitations ten years ago. If you’ve ever experienced these, you know how frightening it can be to feel your heart beating independently. This will pique your interest. To cut a long story short, I went to the doctor. She looked at my white bread and white rice diet and found that my magnesium levels probably were much lower than normal. It would appear that various systems, including your heart rhythm, are susceptible if your body does not have the appropriate amount of magnesium. I stopped experiencing the heart palpitations three days after she prescribed a magnesium supplement.
Now, there is a long list of possible symptoms of magnesium deficiency, such as migraines, high blood pressure, asthma, depression, anxiety, twitching of the muscles, and even difficulty sleeping. However, in the absence of a precise diagnosis of magnesium deficiency, these symptoms may be misunderstood and treated with potentially unnecessary medications and procedures. Poor diet and a lack of magnesium in the bloodstream may be the sole cause of many of these symptoms. Fortunately, most magnesium-related symptoms, like heart palpitations, can be quickly resolved by simply increasing magnesium levels. How can taking common medications cause magnesium deficiency?
Magnesium deficiency symptoms can result from an increase in magnesium demand from common medications. Birth control pills, digitalis, cortisone, tetracycline, common cardiac medications, and even insulin can help deplete magnesium levels, resulting in magnesium deficiency, as stated in the Physician’s Desk Reference. If you take any of these drugs, you should talk to your doctor about how they affect your magnesium levels.
How to easily avoid magnesium deficiency symptoms
The Livestrong Foundation recommends that men consume 420 mg per day and women consume 320 mg per day. However, according to some doctors, the recommended daily intake should be closer to 850 mg. It is actually simple to increase your magnesium intake by consuming the right foods or taking a daily supplement. Supplemental magnesium benefits are acceptable as long as they are in a well-established release form. Be careful here because some supplements won’t break down in your body and won’t help you in the least. Because they are already in form for absorption, magnesium powder or liquid are good options.
However, according to the 2010 Dietary Guidelines for Americans, foods should provide the majority of nutrients. Nuts like cashews and almonds, pine nuts, whole wheat, and buckwheat are all sources of magnesium. Additionally, leafy greens, in particular, are a good source. Magnesium is abundant in chocolate, so avoiding magnesium deficiency symptoms will undoubtedly benefit!
What Happens When the Body Is Deficient in Magnesium?
We are aware of the vitamins that the body requires, but we rarely consider what happens when minerals are lacking.
In fact, it’s possible that we don’t know precisely which minerals the body requires. Minerals do not appear to be a topic of much interest or knowledge among those who do not work in the nutrition or medical fields.
Despite the fact that supplements contain minerals, we rarely investigate this nutrient and its effects on our bodies. Typically, potassium and calcium come to mind as minerals.
When we learn that magnesium deficiency symptoms can exacerbate a number of health issues, we are taken aback.
Magnesium is an essential and very important mineral. Our bodies’ calcium, protein, iron, vitamin D, copper, and manganese levels are all balanced by it.
Magnesium deficiency: what is it?
When a person consumes less magnesium than what is needed, they develop a condition called magnesium deficiency. Multiple diseases may develop as a result of this potential deficiency.
When a magnesium deficiency symptom is discovered, it is essential to supplement the diet with magnesium-rich foods. Or, since there are supplements on the market, we can take these to get this mineral into our bodies.
As previously stated, many of us are not particularly concerned with the mineral, and we frequently do not really know how much our bodies require, which is the primary reason why they frequently lack it.
The recommended daily dose for adults in good health in Europe and the United States is between 143 and 266 milligrams. This is typical, but the amount of magnesium that is required may deviate from this range in certain circumstances. For instance, the body needs more magnesium when it consumes a lot of calcium-, protein-, and vitamin D-rich foods.
Males are required to consume more magnesium than females because of gender. Lactose and high doses of vitamin D are required to ensure that the body absorbs magnesium.
Since you are curious about magnesium, you are not likewise perceptive of the various food sources that will satisfy your magnesium necessity in all likelihood. Let’s look at some common foods that contain a lot of magnesium.
Magnesium-Containing Foods Nuts, soybeans, and wheat bran are all very high in magnesium. Broccoli, carrots, peas, green leafy vegetables, celery, alfalfa, apples, peaches, avocado, dates, banana, and a variety of other fruits and vegetables can all provide magnesium.
What will happen to you if you don’t have enough magnesium? Numerous symptoms may occur due to the fact that this mineral is required for various body functions. Some might be troubling, while others might go unnoticed.
Magnesium deficiency symptoms include heart palpitations, high blood pressure, chest tightness-related breathing difficulties, osteoporosis, and extreme fatigue.
Anxiety, restlessness, headaches, back pain, insomnia, muscle spasms, and constipation are other symptoms you might ignore.
Magnesium deficiency can cause serious health issues. Thyroid disease, heart arrhythmia, hypertension, and numerous other diseases are examples of these.
Home Remedies Some magnesium deficiency symptoms can be reversed with the help of some home remedies.
Consuming probiotics or fermented foods and eating green vegetables are examples of these. You have to give up refined and processed foods. Magnesium supplements can be used when home remedies don’t work.
Your magnesium deficiency symptoms may be significantly influenced by your diet. Diet is an easy way to get rid of this problem. You only need to consume foods high in this mineral.
In addition to providing magnesium to your body, these foods also contain a variety of minerals, vitamins, and dietary fiber that are beneficial to your system as a whole and can improve your personal health.