Do you feel that even if you sleep well, you still wake up extremely tired? Often do you face muscle spasms, cramps, nervousness or even desire to cry? These may be signs of magnesium deficiency. This mineral may start to lack this mineral for a variety of reasons. Mostly this is due to an inadequate nutrition that consumes insufficient amount of vegetables, nuts or cereal products. Fortunately, in this article we will discuss the main signs and causes of magnesium deficiency, and we will also advise you on how you can improve your well -being.
Magnesium – What is the most important thing to know?
Magnesium is one of the most important minerals in our body – it is needed for muscle, nerves, cardiovascular and circulatory system. Sufficient magnesium levels can contribute to better sleep quality, helping to relax more easily. It is also important for energy production, transmission of nerve impulses, heart health, bones and teeth. Magnesium activates enzymes involved in metabolism. It is also often used as an additional remedy to reduce the frequency of migraine attacks.
Magnesium does not produce in the human body, so it is important to maintain it with proper nutrition. Magnesium can be found in a variety of foods, such as leafy vegetables, nuts, seeds, black chocolate, full grain pasta, beans, chickpeas and so on.
The most common signs of magnesium deficiency
Magnesium deficiency in the body can occur with various symptoms. Several examples:
- Muscle spasms and cramps. One of the clearest signs of magnesium deficiency is the recurrent muscle spasms, especially in the shins. Many people also face twitching of the eyes;
- Fatigue. participates in energy production processes, so its deficiency can lead to general weakness, faster fatigue, feeling of irritability;
- Sleep disorders and anxiety. In the case of magnesium deficiency, it is sometimes encountered with impaired sleep, increased stress levels, anxiety attacks;
- Nervousness. When the body is lacking in magnesium, people feel more mentally exhausted and have a worse deal with stressful situations. Mostly it is manifested by nervousness, irritability, hypersensitivity.
Why does the body start to lack magnesium?
Magnesium deficiency can occur for a variety of reasons:
- Insufficient magnesium consumption with food. If a daily diet is lacking in magnesium in the daily diet, the likelihood of the body will receive insufficient levels increases;
- Consumption of processed products. Sweets, soft drinks and various other processed products can reduce the amount of magnesium in the body;
- Active lifestyle. Intensive exercise and sweating lose more electrolytes, including magnesium;
- Digestive disorders. Some intestinal diseases can complicate magnesium uptake;
- The effect of medicines. Some drugs can speed up the removal of magnesium from the body.
How do I get the amount of magnesium needed for the body?
As already mentioned, magnesium can be obtained from:
- Leafy vegetables (spinach, leaf cabbage, etc.);
- Nuts and seeds (almonds, cashews, pumpkin seeds, etc.);
- Grain (whole grain bread, oats, buckwheat, etc.);
- Legumes (beans, chickpeas, lenses);
- Fish (salmon, trout);
- Dairy products (eggs, milk);
- Black chocolate.
However, magnesium supplements may also be useful for some people. The usual recommended rate for adults is approximately 300-400 mg. This quantity depends on gender, age and health characteristics. In any case, it is important to consult your doctor for the right dose of supplements.
Remember that magnesium is removed from the body with urine and sweat, so extra magnesium supplements are also recommended for extremely active lifestyle and sports promotion.
I am Jovita, one of the authors of Laud.lt articles. From an early age, I like to cook and I am glad that my mother allowed me to experiment in the kitchen. Favorite dishes are undoubtedly desserts. I also like to “spin” at home, so I try to give readers not only fun recipes, but also useful tips for housework.
