10 Common Signs You Are Deficient in Magnesium
Magnesium is an essential mineral which the body uses for over 350 different functions
such as controlling the nerves and muscles.
Unfortunately it's estimated that over 50% of people
are deficient in this nutrient because they do not consume enough vegetables.
99% of the magnesium is inside your cells,
so a blood test cannot properly tell if you are deficient or not.
In today's video we will take a look at the 10 common signs you are deficient in magnesium
and how to fix this naturally with food and supplements.
1. Muscle Cramps One of the most
common signs that you do not have enough magnesium is muscular cramps or spasms. This
commonly happens in the legs at night when you are trying to sleep.
Not having enough magnesium prevents the muscle from relaxing properly.
2. Twitching Eyelid If you ever notice an involuntary twitch on
your upper or lower eyelid, then this is a classic sign that you are low in magnesium. Magnesium is
an electrolyte which works with other minerals to regulate muscle contractions and relaxation. An
imbalance in minerals may cause the small muscles around the eye to twitch without your control.
3. Can't Sleep If you normally have
good sleeping habits but then suddenly find that you a struggling to sleep,
then you may be deficient in magnesium. Magnesium is needed to activate the
parasympathetic nervous system, which calms and relaxes your body ready for sleep.
4. Craving Chocolate You may notice a craving for chocolate when
you are stressed. This is because stress depletes your magnesium levels, and the cocoa in chocolate
contains magnesium. Avoid sugary chocolates and opt for those which are above 70% cacao.
5. Constipation
If you haven't had any changes to your diet, but suddenly struggle going to the toilet, then you
may need more magnesium. Magnesium helps to boost peristalsis, the pumping action of the colon. This
mineral helps to relax and contract muscles in your bowels, to move the waste out of your body.
6. High Blood Pressure Another common symptom of low magnesium is having
high blood pressure. Magnesium is needed to open up and vasodilate the blood vessels in your body.
This makes it easier for the heart to pump and circulate blood with less pressure.
7. Heart Arrythmias Magnesium works with calcium to relax
and contract your heart muscle. If you have heart palpitations, skipped beats, a feeling like your
heart is fluttering or atrial fibrillation, then you are most definitely deficient in magnesium.
Without enough magnesium, calcium overstimulates the muscle cells in your heart.
8. Stiff Joints If you have painful and stiff joints,
you may be deficient in magnesium or Vitamin C. Magnesium activates Vitamin D in the body
to prevent calcium from building up on the joints, making sure that it goes into the bones where it
belongs. Low magnesium stops your blood from mobilising calcium and other minerals properly.
9. Anxiety If you can't seem to turn off your brain, feeling
wired and anxious then it's highly likely you aren't getting enough magnesium from vegetables
in your diet. A deficiency in magnesium stops your brain from making enough GABA, a neurotransmitter
that is needed to keep you calm, relaxed and able to manage the stresses of daily life.
10. Headaches & Migraines
If you have regular headaches or migraines, then you may need more magnesium. It is involved with
relaxing blood vessels, calming down the nervous system and easing muscle tension around the neck
and can be a fantastic natural option to reduce pain, cluster headaches and auras.
Why Am I Deficient in Magnesium:
It's estimated that over 50% of the population
are deficient in magnesium, due to not eating enough leafy green vegetables.
Magnesium is found at the heart of chlorophyll,
the green pigment found in plants, leafy greens and vegetables.
It makes the lifeblood of the plant, as heme iron does to the human.
Unfortunately many of the soils are now depleted of minerals like magnesium,
zinc and others due to over farming, which means there is less found in the food supply.
Sugar & Caffeine
You may notice some of the symptoms like stress, poor sleeping habits or muscle cramps
when you have eaten a lot of sugar, or drank too much coffee.
Sugar and carbohydrates deplete magnesium in the body,
because it's used to convert sugar into fuel for your cells.
Caffeine and diuretic medications make you urinate more often, causing you to lose more magnesium.
How To Get More Magnesium
Start eating more magnesium rich foods such as salad, leafy greens, pumpkin seeds,
avocados, almonds, Brazil nuts, Swiss chard and sunflower seeds.
Cut back on refined grains, flour,
sugary foods and caffeinated drinks like soda and coffee, because these all deplete your minerals.
You want to start boosting your diet by eating foods that are nutrient dense,
as opposed to pre-packaged junk food and takeout meals.
Supplements
If you are experiencing any of the symptoms shown in the today's video
then you may benefit from taking a magnesium supplement.
There are many types of magnesium on the market which you can get in capsule form.
Magnesium citrate is one of the best and easily absorbable supplements and works
well for anything muscular related, such as the heart, cramps, headaches or constipation.
Magnesium glycinate is one of the best types for of anxiety,
stress, regulating blood sugars and helping you to sleep better at night.
Finally magnesium threonate is superior for improving brain
function so that you can think with more focus.
It prevents the loss off synapses in the brain and the death of brain cells, but is more expensive.
Choose a supplement that best meet your needs.
These often work immediately to improve stress and muscular tension,
and can take a few months to kick in for deeper problems related to the heart or blood pressure.
Always check the ingredients on supplements.
We advise that you avoid magnesium oxide, sulfate, carbonate or hydroxide.
These are elemental types of magnesium which are poorly absorbed and may have side effects.
Summary
Magnesium is an absolutely essential nutrient and electrolyte mineral
for supporting your muscular health, mental health, digestion and much more.
Deficiencies in magnesium are very common and can be fixed by loading up on magnesium rich foods,
supplements and improving the health of the stomach.
To learn more about the benefits of magnesium and other healthy nutrients,
please select our important nutrients playlist at the end.
Thank you very much for listening, a like is always appreciated and remember to subscribe
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