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Magnesium is one of the most important minerals for human health. Yet we often forget about it until problems start to appear. This vital element is involved in hundreds of processes in the body – from a healthy heart to a restful sleep. However, a magnesium deficiency can lead to a number of unpleasant symptoms that we should definitely not ignore.
Magnesium strengthens the heart and the nervous system
The body cannot produce magnesium on its own, so it must be regularly obtained through the diet. It plays a key role in the function of the heart, nerves, muscles and in regulating blood pressure. If we have too little of it, we can face a range of health complications.
A balanced diet rich in magnesium is available to everyone – there’s no need to rush to the pharmacy. You can find enough of this mineral in natural foods; you just need to know where to look.
10 most common symptoms of magnesium deficiency
Here is an overview of symptoms that may indicate you are lacking magnesium:
- Muscle cramps – if you are often troubled by leg cramps or muscle twitches, the body may be crying out for help.
- Constipation – magnesium helps proper bowel function, and its deficiency causes “sluggish” digestion.
- Migraines – according to experts, adequate magnesium can reduce the intensity and frequency of headaches.
- Asthma – low magnesium levels can worsen breathing difficulties.
- High blood pressure – a risk factor for heart attack, which can be prevented by regularly consuming magnesium, potassium and calcium.
- Poor calcium absorption – without enough magnesium, the body cannot effectively utilize calcium.
- Cravings for sweets – a constant desire for sweets may signal a magnesium deficiency.
- Nervousness and anxiety – magnesium plays a crucial role in stabilizing the nervous system; its deficiency causes tension and restlessness.
- Depression – older people with low magnesium levels are, according to studies, up to 22% more prone to depressive states.
- Insomnia and fatigue – if you constantly feel exhausted or suffer from sleep disorders, the cause may be this mineral’s deficiency.
Natural sources of magnesium
If you want to get magnesium from foods, reach for the healthiest options. You will find the most in:
- Green leafy vegetables – spinach, kale, chard
- Legumes – beans, soybeans, lentils
- Nuts and seeds – almonds, cashews, Brazil nuts, sunflower and pumpkin seeds
- Fruit – avocado, figs, bananas, dates
- Grains and sprouts – wheat bran, whole grain products
- Dark chocolate – ideally with a high cocoa content
Magnesium is also found in some mineral waters that list its content on the label. If intake is still insufficient, you can turn to dietary supplements. Ideally, those that combine magnesium with vitamins D, K2 and calcium – they support each other in effectiveness.
Don’t underestimate the body’s signals
If you notice several of the symptoms mentioned above, it’s time to focus on adjusting your diet. Magnesium is absolutely indispensable for the body, and regular intake can significantly affect your mood, energy and overall health.
Start today
add more natural sources of magnesium to your diet and watch how your body changes for the better.
