Magnesium can be found in many food sources. However, due to our busy lifestyle and inadequate diet, we can often be deficient in this mineral. Moreover, magnesium is a mineral responsible for over 300 biochemical reactions within our body. Above all, our cells use it to build or breakdown many things. In addition, approximately 60% of the magnesium in the body is stored in our bones. It helps the absorption of calcium into the bones. Moreover, it can help relax muscles while the opposite is true for calcium and helps contract muscles. However, a lack of magnesium can cause muscle cramps, tics, and spasms.
Symptoms of Magnesium Deficiency
1) Muscle cramps and twitches
One of the primary roles of magnesium is to relax muscles. However, when there is a deficiency and there is an excess in calcium. As a result, this may overstimulate muscle nerves.
2) Stress, anxiety, and depression
Researchers have found that cortisol, ACTH (Adrenocorticotrophic hormone), and p-glycoprotein have a direct influence on stress, anxiety, and depression. However, magnesium has shown to aid in the regulation of these chemicals within our bodies. As a result, reducing the stimulation of these chemicals can help reduce stress, anxiety, and depression.
3) Muscle weakness/fatigue
Yes, everyone gets tired from time to time, and taking a break can help relieve the fatigue or weakness. However, when fatigue and weakness persist this may be a sign of magnesium deficiency.
4) Morning sickness and pregnancy
When pregnant there are significant levels of elevation and reduction in different hormones. The most common hormones affected being progesterone and estrogen with increased levels. This may contribute to nausea and vomiting (“Morning Sickness”). In addition, during the rise of these hormones, there is a decrease in magnesium. In conclusion, a woman who restores their magnesium levels through diet and supplementation has shown a reduction in morning sickness symptoms.
What Can Cause Magnesium Deficiency
- Caffeinated beverages
- Sugary food
- Fizzy Drinks
- We are more prone to magnesium deficiency over 55
- Chronic diarrhea.
How Can We Get it?
There are many foods that we can get magnesium from. In addition, it can also be absorbed through the skin, thus using magnesium oil. Moreover, Epsom salt baths can help boost its levels. Here is some food that contains magnesium:
- Pumpkin Seeds, sunflower seeds
- Cashew Nuts, Almonds
- Black Beans
- Dark Chocolate.
Magnesium is a very important mineral we need within our bodies. However, many people are suffering from low levels of magnesium causing irritability, increased stress, and fatigue. If you are suffering from any of these conditions you might want to consider changing up your diet or even taking a nice warm bath with Epsom salts.
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