Magnesium is one of those minerals most of us are deficient in unknowingly. Not only that, but magnesium deficiency is also very difficult to discover as standard blood tests may show normal amounts of magnesium, but only small amounts of magnesium present in our body actually circulate into the bloodstream. According to a research by an American neurosurgeon Dr. Norman Haely, most illnesses you could possibly suffer from will in one way or another be related to magnesium deficiency, making the problem even deeper. Hundreds of processes in our body depend on having sufficient magnesium and it is really difficult to keep healthy while your magnesium levels are low. So let us look into some of the early symptoms that may tell you you are suffering from magnesium deficiency.
1. Elevated Blood Pressure
Our hearts are kept safe by magnesium and calcium, and deficiencies of these two minerals can easily lead to elevated blood pressure. A recent study performed on over 240,000 subjects that was published in the American Journal of Clinical Nutrition showed that introducing a mineral rich diet may reduce your risk of having a stroke by 8%. Blood pressure issues are responsible for the majority of strokes and if you are experiencing elevated blood pressure you probably need to take in more magnesium.
If you have been experiencing irregular heartbeats or arrhythmia, you may easily be lacking magnesium. Arrhythmia creates a very real danger of blood clots forming which can lead to heart attacks, so you should probably start battling arrhythmia early by supplementing your diet with more magnesium.
Issues such as restlessness and inability to sleep can often occur in adults and magnesium is one of the minerals which facilitate relaxation in our body. Supplementing your evening meals with 400 mg of magnesium will often help you have a better night’s sleep. Foods with high magnesium concentration have also been known to help better sleeping patterns.
4. Kidney Stones
A recent Harvard research showed that 92.3% of all kidney stones can be stopped by adding 180 mg of magnesium to daily diet along with 10 mg of Vitamin B6. A different study of the same issue showed that taking 500 mg of magnesium daily without the Vitamin B6 will also reduce your chances of developing a kidney stone by 90%. According to Dr. Whitaker, a daily dose of 500 mg of magnesium and 75 mg of Vitamin B6 should be taken to fully protect yourself.
5. Leg Cramps
Leg cramps are something most of us have experienced as 70% of adults will experience them occasionally. Since magnesium plays a big role in muscle contractions, the cramps may often be caused by the deficiency of this valuable mineral. Recognizing this, doctors will often prescribe magnesium supplements to people who suffer from cramps or Restless Leg Syndrome as they are both often caused by this deficiency. Along with magnesium, adding more potassium to your diet will likely solve your cramp issues.
Fibromyalgia is a rheumatic condition that manifests through severe pains in muscles and skeletons and magnesium has been proven by research to alleviate those pains. More supplements such as malic acid or calcium may also help further alleviate the pain caused by this condition.
Magnesium is a neurotransmitter balancer, and its deficiency can lead to severe migraines. A recent study showed that frequency with which migraines occur can be reduced by a staggering 42% by adding 300 to 600 mg of magnesium to your diet daily.
8. Depression and Anxiety
According to a study by Psychology Today, magnesium has a major impact on your mental health as the mineral combined with glutamate and calcium promotes synapsis health. Magnesium deficiency can lead to the shield created by calcium and glutamate on your NMDA receptors which in turn can damage your nerves and cause them to die, which leads over time to severe mental issues such as anxiety and depression.
A bodyy of an average person contains 25 grams of magnesium, with just about half of it condensed in your bones according to the National Institute of Health. A study that was recently performed showed that adding more magnesium to your diet can significantly decrease your chances of Osteoporosis occurring within a single month. This is very significant to know as Osteoporosis is a very real problem for millions of people around the world. Adding some Vitamins K2 and D3 may also help increase bone density which will complement the added magnesium just right.
10. Type II Diabetes
A study of over 1,400 adults showed that in over 10% of new diabetics and over 8% of old diabetics a deficiency of magnesium has occurred. Thus, anforcing your diet with more magnesium will likely help you decrease the chances of getting type 2 Diabetes which is a very serious illness. A different study showed that adding 100 mg of magnesium per day to your diet may help reduce these chances by a whole 15%.
The feeling of dizziness and light head known as Vertigo is very common. With come people it can cause symptoms such as nausea and vomiting and magnesium can serve to improve the balance of electrolytes in your body which will help your brain receive the signals from nerves and in turn help alleviate Vertigo. Also, lack of magnesium can lead to your brain misinterpreting the signals from your ear which causes nausea similar to car sickens and loss of balance.
Frequent use of antibiotics can lead to digestive tract getting damaged, which in turn makes your body less capable of absorbing nutrients form eaten food. If you were taking antibiotics for a prolonged time, you should certainly look to increase your magnesium dosage as it will be harder to absorb for a while.
Low energy levels, weakness and fatigue are often caused by magnesium deficiency. Most chronic fatigue patients suffer from a lack of magnesium and a University of Maryland study showed that 300 to 1000 mg of magnesium added to daily diet will reduce fatigue and low energy issues significantly. However, taking too much magnesium can also lead to diarrhea so you need to control and adjust the dose you take, to balance between these two evils.
Levels of all nutrients in our body decrease as we get older and this is in part caused by older people not eating enough good food or supplementing their diets. If you are in the later part of your life, you should probably supplement your diet with magnesium on a regular basis.
15. Digestive Disorders
Digestive disorders that cause gluten intolerance such as Celiac Disease or others such as Crohn’s disease can seriously reduce the amount of nutrients absorbed by your body, including magnesium. If you suffer from such diseases, supplementing your diet with magnesium is nearly a mus.
How To Get Enough:
Foods such as cashews, almonds, bananas, peas, potatoes, spinach and broccoli are all great sources of magnesium. Eating these foods as a part of your regular diet may make it unnecessary to further supplement your diet.
There are also a host of dietary supplements that hold small or large doses of magnesium that can be used to increase your magnesium levels quickly and efficiently. If you are suffering from serious deficiency, using them may be your best solution but like all health related things, this is best left to your doctor to prescribe.