Magnesium is an indispensable mineral for human nutrition that fulfills various very important functions in our body. It is not always possible to diagnose magnesium deficiency, as it does not appear in blood tests, though it is one of the most important nutrients for our health.
In this article, we will explain the symptoms of magnesium deficiency, as well as its functions, food that contains it, and supplements we can take.
Symptoms of Magnesium Deficiency
- Degeneration of cartilage and the appearance of diseases such as osteoarthritis and joint pain
- Muscle troubles like cramps, spasms, tingling, numbness, and tremors
- Tachychardia, abnormal heart rhythms, and coronary spasms
- High blood pressure
- Headaches and jaw tension
- Spasms in the eyelids, esophagus, stomach, and intestine
- Tingling around the mouth
- Photophobia, difficulty adapting to light, flashes of light with closed eyes
- Tiredness when waking up in the morning, fatigue, weakness
- Loss of appetite
- Nausea and vomiting
- Chest pressure and difficulty breathing deeply
- Menstrual cramps
- Difficulty swallowing and a sensation of a knot in the throat
- Hypersensitivity to noise
- Salt and chocolate cravings
- Nervous system disorders: insomnia, anxiety, hyperactivity, unrest, panic attacks, phobias
If we have at least two of these symptoms, we can take a magnesium supplement and we will see an improvement.
Possitive Effects of Magnesium
- Relaxes and increases the flexibility of the muscles: magnesium is vital for athletes
- Strengthens the heart muscle
- Balances the nervous system: especially in cases of stress, depression, anxiety
- Helps improve sleep
- Helps create collagen, fundamentall for the skeleton, tendons, and cartilages
- Slows prostate inflammation
- Relieves pain
- Helps absorb and fix calcium, and in cases of osteoporosis, cavities, etc. it would be beneficial to take magnesium, especially if we are already taking calcium supplements, so they are balanced. An excess and overuse of just calcium can be harmful to the health.
- Alkalizes the body: an unbalanced body is always acidic due to bad habits, poor nutrition, contamination, stress, etc. Magnesium restores proper pH.
- Increases insulin secretion, facilitating the metabolizing of sugar
- Helps control cases of asthma and bronchitis
- Reduces epileptic attacks
Natural Sources of Magnesium
- Cacao: Pure dark chocolate has almost 500 mg of magnesium in 3.5 oz
- Green leafy vegetables: Swiss chard, lettuce, spinach, parsley
- Fruits: Bananas, apricots, avocados, peaches, plums, apples
- Dried fruits: Almonds, cashews, hazelnuts, walnuts
- Legumes: Peas, lentils
- Cereal: Brown rice, millet, oatmeal
- Alfalfa sprouts
- Wheat germ
- Brewer’s yeast
We can prepare smoothies or shakes with green leaves, apple, banana, alfalfa sprouts, and sweeten them with a little honey. If we drink these daily, in a short time we will notice an overall wellness.
Due to the poor quality of the soil, these days foods do not contain as many minerals as before. If we have symptoms that indicate a lack of magnesium in our body, we recommend taking a natural supplement.
- Magnesium chloride: avoid this one if you suffer from acidity. If the taste is too bitter, it can be taken in capsules.
- Magnesium citrate: if gastrointestinal issues are common or if the other magnesium supplements are not well tolerated, this is the most appropriate. It has a great bioavailability, that is, the body can absorb it very effeciently.
- Magnesium carbonate: it has a high alkalizing potential.
We will take 300 mg of magnesium every day, orally, divided if possible into three separate doses so the body can absorb them properly.
- If we want to achieve immediate relaxation effects y at the same time revitalize our body, we can prepare a bath of magnesium sulfate, also known as Epsom Salt. These baths can be a big relief in cases of osteoarthritis, osteoporosis, rheumatism, and joint pains in general. Will will put 100 grams in hot water in a bathtub and bathe for thirty minutes. We will repeat during nine consecutive days and then spread them out to one bath a week.
Before taking any supplement, we recommend that you consult your physician or naturopath, especially if suffering from a disease or if you are taking medication.