Article content
Magnesium is a mineral that is essential for the proper functioning of our body. It is involved in more than 300 biochemical processes in the body – from muscle activity, through the nervous system, to bone health and the regulation of blood pressure. Adults need approximately 300–420 mg of magnesium per day to maintain mental and physical balance.
According to scientific studies, up to 3 out of 4 adults suffer from magnesium deficiency. It most often concerns people who consume a lot of industrially processed foods, convenience foods and nutrient-poor meals. These foods not only fail to provide sufficient minerals, but also contain chemical additives that can further burden health.
1. Muscle pain and cramps
One of the most common signs of magnesium deficiency is muscle pain, leg cramps or unpleasant feelings of tension in the jaw. Burning in the throat or abdominal pain can also occur. Magnesium plays an important role in the proper function of muscle fibers and its deficiency leads to their overload.
2. Headaches and migraines
If you are often troubled by headaches or migraines, the cause may be a low level of magnesium. This mineral helps regulate the transmission of nerve signals and relaxes the blood vessels in the brain. Its deficiency therefore manifests as more frequent pains and pressure in the head.
3. Anxiety and nervousness
Magnesium affects not only the muscles but also the central nervous system. When it is lacking, increased nervousness, anxiety, panic attacks or insomnia may occur. Many people also report general restlessness and irritability. Magnesium acts as a natural „calmer“ because it regulates the release of the stress hormone cortisol.
4. Numbness and tingling of the limbs
Another sign that the body lacks magnesium is numbness or tingling in the hands and feet. This phenomenon is related to disrupted functioning of the peripheral nervous system. Long-term deficiency can lead to more pronounced problems with coordination and sensitivity.
5. Fatigue and weakness
Magnesium deficiency negatively affects the production of energy in cells. The result is chronic fatigue, weakness and reduced performance. Even enough sleep often does not bring a feeling of rest because the cells do not have the necessary amount of energy to regenerate.
6. Heart problems
Magnesium is also essential for the health of the cardiovascular system. Its deficiency can lead to irregular heart rhythm, chest pains and an increased risk of high blood pressure. Although these symptoms are not as common, they should certainly not be underestimated.
How to replenish magnesium naturally?
If you want to support your health, include foods rich in magnesium in your diet:
- leafy greens (spinach, kale),
- whole grain products,
- legumes,
- seeds and nuts,
- dark chocolate,
- bananas.
In addition to diet, you can also turn to magnesium supplements, but it is always better to consult a doctor.
Summary
Magnesium deficiency is a very common problem that manifests as muscle pains, anxiety, fatigue, but also more serious issues with the nervous and cardiovascular systems. If you notice the above symptoms in yourself, try to increas
