12 signs you need more magnesium
Magnesium is a mineral found in many types of
foods; it plays an essential role in human DNA production and repair,
and in maintaining healthy bones, nerves and muscles. Though it is
readily available, most Americans do not meet their need for magnesium
through their diet.
The National
Institutes of Health reports that teenage girls and men over the age of
70 are the most likely to suffer from a magnesium deficiency; if you're
not in either of those categories, you still should consider getting
your magnesium level checked if you suffer the following 12 symptoms.
1. Low energy. "Magnesium is involved in at least 300 different
chemical reactions in our body, and a lot have to do with energy
production," functional medicine nutritionist Alison Boden told Reader's
Digest. "A sign of low magnesium can be low energy."
2. Twitching or cramping. Because magnesium plays an important
role in muscle relaxation, insufficient intake can result in unintended
muscle movement. "Without magnesium, our muscles would be in a constant
state of contraction," says Ancient Minerals.
3. Frequent headaches. Magnesium deficiency lowers serotonin
levels, causes blood vessels to constrict and affects neurotransmitter
function, all related to headaches -- especially migraines.
MigraineAgain estimates that 50% of migraine sufferers have a magnesium
deficiency.
4. Insomnia. If you're having a hard time falling or staying
asleep, it may be due to low levels of magnesium, particularly if you
are experiencing a lot of stress. Stress hormones increase blood
pressure and heart rate; this is partly accomplished by depleting the
body of its magnesium, explains Dr. Ronald Hoffman. If there isn't
enough magnesium available for the body to replenish itself, sleeping
becomes a problem.
5. Irregular heartbeat. With low magnesium levels, the heart can
have trouble staying in its regular rhythm. Doctors often prescribe
magnesium supplements for patients who complain of an irregular
heartbeat.
6. Increased sensitivity to noise. Not having enough magnesium
curtails its role in stabilizing the nervous system, Hoffman says. This
often results in hyperflexia, an enhanced startle reflex.
7. Seizures. Seizures can result when the nervous system is
severely compromised due to lack of magnesium, reports the National
Institutes of Health (NIH).
8. Low bone density. Magnesium plays a major role in bone
formation, and the majority of the body's magnesium is stored in the
bones. "People with higher intakes of magnesium have a higher bone
mineral density," says the NIH.
9. Constipation. Bowel movements often slow down without enough
magnesium in the body. Magnesium is the main ingredient in many
over-the-counter laxatives.
10. High blood pressure. Magnesium is very important in
maintaining a healthy blood pressure; a deficiency can definitely cause
pressure to be too high. "Eating foods high in magnesium and other minerals can help prevent high blood pressure in people with prehypertension," says WebMD.
11. Type 2 diabetes. Breaking down blood sugars is another of
magnesium's jobs in the human body. "People with higher amounts of
magnesium in their diets tend to have a lower risk of developing
diabetes," says the NIH. Research is ongoing to determine whether
magnesium therapy can be used in diabetes treatment.
12. Depression, anxiety, confusion or personality changes. Low
levels of magnesium in the brain can affect neurological functions that
result in all sorts of problems. Studies have shown that some phobias --
such as agoraphobia -- have developed as a result of low magnesium
levels, Dr. Hoffman says. Magnesium has long been used as an effective
home remedy for these symptoms, says Psychology Today in an article titled "Magnesium and the Brain: The Original Chill Pill."
If you suspect that you may be suffering from a
magnesium deficiency, it is advisable to confirm your suspicion by
consulting your doctor. If you are not sure how to bring the topic up, next time you are at the doctor, here are 12+ questions about magnesium you'll want answers to. read the next post.
The safest way to increase magnesium intake is to simply adjust your diet through eating magnesium-rich foods.
In the unlikely event of ingesting excess magnesium in food, it is
safely eliminated by healthy kidneys. Excess magnesium from supplements
cannot be eliminated in this way and can result in enough toxicity to
cause cardiac arrest.