Top Signs That You Have Magnesium Deficiency and What to Do About It
Magnesium is all over the place. It’s one of the top ten most abundant minerals on the entire planet. It’s also one of the top five most abundant minerals within the human body, about half of it found in the bones.
It’s everywhere but somehow millions of people suffer from magnesium deficiency without even knowing it as there aren’t many accurate tests out there to find out if you’re in dire need of magnesium, but there are symptoms that indicate your body would benefit from it.
How to Identify a Magnesium Deficiency
It’s not terribly difficult to determine if you’re deficient since the overwhelming majority of people on the planet are. It is estimated that 68 to 80 percent of Americans weren’t getting the proper amount of magnesium in their system. A magnesium test checks the level of magnesium in the blood.
However most of the magnesium in the body is found in the bones and inside the cells and only a tiny amount of magnesium is normally present in the blood. Hence there aren’t many accurate tests out there to find out if you’re in dire need of magnesium, but there are symptoms that indicate your body would benefit from it.
Some small indicators include a lack of focus and energy throughout the day. You may tire easily and find difficulty concentrating.
Magnesium deficient people tend to be irritable and experience heightened levels of stress and anxiety. Listed below are some common symptoms of deficiency:
- Noise sensitivity
- Sleep disorders
- Infertility
- Frequent headache
- Digestive issues
- Depression
- Temperature swings
- Muscle tightness
There are also more serious indicators. You may experience a lack of appetite or feelings of sickness. If left unattended symptoms can worsen into abnormal heartbeats, seizures, and drastic mood swings.
How to Stay Magnesium Sufficient
The first step in maintaining healthy levels of magnesium is identifying the root of the problem. For most people, it lies within a restricted diet. New advances in farming have drained crops of magnesium and ruined foods that were once great sources.
Water used to also be a good source of magnesium but the fluoride being added makes it harder for the body to break down the minerals.
There are also several habits that contribute to magnesium depletion. Drinking caffeine daily (especially with loads of sugar), eating too much processed foods, and drinking lots of alcohol are all habits that can lower mineral levels.
There are also certain types of medication like birth control pills and diuretics that deplete magnesium. Consult your physician if you’re taking any medication and concerned about your magnesium levels.
What You Can Do
The best food sources for magnesium are usually vegetables and nuts. There are plenty of fruits and whole grains that can also give you a magnesium boost. Next time you go shopping consider some of the following items for your list:
- Dark Leafy Greens (like spinach and kale)
- Sunflower/Pumpkin Seeds
- Lentils and Beans
- Brown Rice
- Avocado
- Banana
- Dark Chocolate Bars or Powder
