Magnesium takes part in a variety of biochemical processes in the human organism and it is responsible for the function of all muscles and nerves. Without this mineral, our muscles wouldn’t be able to work properly, including the most important one – the human heart.
Strong bones and teeth, balanced hormones, a healthy nervous and cardiovascular system, well-functioning detoxification pathways and much more depend upon cellular magnesium sufficiency.
Several things can cause a deficiency of magnesium such as:
- Poor diet
- Certain medications
- Over-consumption of alcohol
- Difficulty with absorption
- aging, insulin resistance and diabetes
As we already mentioned, magnesium deficiency is a serious problem which can lead to several ailments, as follows:
Magnesium is linked to headache-promoting factors like vasoconstriction (the constriction of blood vessels) and the release of neurotransmitters. Studies have found that people who suffer from migraines have reduced serum and tissue levels of magnesium.
Type 2 Diabetes
Low magnesium levels can lead to insulin resistance, which is the precursor to diabetes. What`s more, diabetes is associated with an increased loss of magnesium through the urine. This not only worsens the deficiency, but affects function of insulin in the body too.
Magnesium is critical for the formation of bones, but it also affects osteoclasts and osteoblasts, the concentrations of the active form of vitamin D, and concentrations of parathyroid hormone. In other words, magnesium is of utmost importance for bone mineral density, and when it is low, we are at an elevated risk of osteoporosis.
Magnesium deficiency is sometimes seen in patients with severe asthma. Researchers believe a lack of magnesium may cause the buildup of calcium in the muscles lining the airways of the lungs. This causes the airways to constrict, making breathing more difficult.
Among the most serious symptoms of magnesium deficiency is heart arrhythmia, or irregular heartbeat. Scientists believe that an imbalance of potassium levels inside and outside of heart muscle cells may be to blame, a condition associated with magnesium deficiency.
Early symptoms indicating your body lacks magnesium:
- Nausea and vomiting
- Fatigue, weakness
- Appetite loss
Symptoms of a severe magnesium deficiency:
- Low blood pressure
- Abnormal heart rhythms and coronary spasms
- Muscle twitches, spasms, or cramps
- Numbness, tingling, and muscle weakness
- Personality changes
How To Get Enough Magnesium
Natural, unprocessed foods is the best way to get your daily need of magnesium. There are plenty of magnesium-rich foods which you can incorporate in your daily diet. Legumes, nuts, seeds, whole grains, and green leafy veggies are the most magnesium-rich foods, next:
- Peanut butter
- Wheat germ
- Black-eyed peas
- Brown rice
- Plain, unsweetened yogurt
- Kidney beans
If you believe you may have a magnesium deficiency, your suspicions can be confirmed with a simple blood test. You should speak with your doctor to rule out other possible health problems. Whatever the outcome, try to regularly eat plenty of magnesium-rich whole foods, such as nuts, seeds, grains or beans.