Brainy Dose Presents:
12 Signs Your Body Needs More Magnesium
When it comes to maintaining your best health, there might be one important nutrient you're
forgetting.
It's none other than magnesium.
The beneficial effects of this mineral run deep in the body.
From keeping your brain, heart, and bones strong - to the energy it provides and the
stress it helps to manage, there's no doubt that magnesium plays a mighty role in the
natural processes in our bodies.
Unfortunately, most of us are not getting enough.
Before you neglect your magnesium deficiency for too long, I’m here to shine a spotlight
on all the tell-tale signs that your body needs more magnesium.
Let's take a look at some indicators that predict you need more of this crucial mineral.
Number 1 - You Have Migraine Headaches
Been having any bad headaches lately?
One potential cause of your headaches might be a magnesium deficiency.
Research has shown that people are at higher risk of suffering from headaches if they have
low levels of magnesium.
Plus, there's been a connection between high levels of stress and lower levels of magnesium,
which might directly contribute to your migraines.
Number 2 - You Experience Muscle Cramps Or Twitches
Though it's common to experience a sudden muscle cramp here and there, an increase in
these tight muscle squeezes could be due to a lack of magnesium.
This mineral plays a vital role in helping your muscles contract and relax.
It also contributes to protein synthesis to help build and maintain muscle strength.
When you're not getting enough magnesium, your muscles are more prone to unexpected
cramps and twitches.
Number 3 - Your Mental Health Is Suffering
No matter what you might be down in the dumps about, sneaking in a bit of magnesium might
be able to lift your spirits.
That's because this mineral also plays a part in aiding your nervous system, as well as
your brain.
It can help manage stress levels to prevent you from getting burned out, diving into the
depths of depression, or other mental health issues.
Sometimes, all it takes is something small to transform your mental health and lifestyle.
Number 4 - You're Frequently Constipated
Yeah… sitting on the toilet covered in a layer of sweat trying to empty your bowels
aren't anyone's most glorious moments.
Fortunately, you might be able to leave those experiences behind you, if you eat some magnesium-rich
foods.
These foods tend to be high in fiber as well, which is great for your digestive system.
Just be sure not to go overboard, as too much can send your bowels into disarray!
Number 5 - You Eat A Lot Of Meat And Processed Foods
As you now know, many foods rich in magnesium also contain plenty of healthy fiber.
Since fiber is found naturally in whole plant foods, if your diet is stacked with meats,
processed foods, and dairy products, you likely aren't getting enough magnesium.
To kill two birds with one stone, you can enjoy a handful of foods that are healthy
in general and contain lots of magnesium - such as nuts, beans, whole grains, and leafy greens.
Number 6 - You Drink A Lot Of Coffee
I know, this one is a painful one for many of you who can't go without coffee in the
morning to get the day started.
However, it might be time for you to lay off the roasted beans.
That's because coffee can lower the amount of magnesium your body absorbs.
And the more coffee you drink, the less magnesium your intestines can absorb, which can lead
to a magnesium deficiency in the long run.
Since magnesium absorption already decreases naturally with age, you don't want to speed
up that process with too much coffee.
Number 7 - You Have High Blood Pressure
When it comes to maintaining healthy blood pressure, your body must have a good balance
of potassium and sodium.
Magnesium is involved in the regulation of potassium in the body, and if potassium levels
go down due to low magnesium levels, the rise of sodium levels causes an increase in blood
pressure.
Basically, if you're not getting enough magnesium, your body won't be able to regulate your blood
pressure properly.
Number 8 - You Feel Tired All The Time
What's making you tired in life right now?
Perhaps the first thing that comes to mind is your job or school.
Or maybe you’re overwhelmed with other responsibilities.
Did you ever consider your diet as a factor?
Magnesium aids in your body's conversion of food into energy, so eating foods rich in
this mineral is important to maximize the energy and goodness you can source from every
meal.
Without enough magnesium, you literally won't have energy on a cellular level, which shows
up as fatigue, low energy, and a lack of drive.
Number 9 - You Have Trouble Falling Asleep
Facing any sleepless nights lately where all you do is toss and turn and stare at the ceiling?
You might need some more magnesium.
While a lack of it can leave you feeling fatigued, that type of tiredness won’t promote a good
night’s sleep.
Magnesium acts upon the nervous system, and it helps activate neurotransmitters that are
responsible for calming the body and the mind, thereby contributing to deep, restful sleep.
Number 10 - You Have An Irregular Heartbeat
Magnesium plays out one of its most important strengths when it comes to keeping your heart
as healthy as possible.
A lack of it might put you more at risk of heart arrhythmia or irregular heartbeat.
If left untreated, it can be responsible for symptoms such as light-headedness, chest pain,
shortness of breath, or even fainting.
It can also increase your risk for heart failure or stroke.
So definitely contact your doctor if you're experiencing these symptoms.
Number 11 - Weak Or Brittle Bones
Though your bones may slightly weaken with time as you age, low levels of magnesium will
only contribute to reduced bone density over time.
Magnesium deficiency also leads to lower blood calcium levels, and as we all know, calcium
is a crucial component in maintaining strong bones.
To reduce your risk of developing a condition like osteoporosis, take the initiative now
and add more magnesium to your diet.
Number 12 - You Are Pre-Diabetic Or Have Type II Diabetes
Magnesium also helps regulate the release of insulin to keep blood glucose levels as
healthy as possible.
Without this important nutrient, you might be more at risk for diabetes because your
body can't metabolize sugar as well.
In fact, magnesium deficiency can not only be a cause of type II diabetes, but a symptom
as well.
Thankfully, a magnesium-rich diet can significantly lower the risk of type 2 diabetes.
As little as 100 mg of magnesium a day can lower your risk of type 2 diabetes by 15 percent.
Having any of these conditions doesn't necessarily guarantee that you have a magnesium deficiency.
However, the more you check off the list, the greater the likelihood you lack this mineral.
Keep in mind that the daily recommended amount for women is around 320 mg and 420 mg for
men.
Now that you know, it's time to get creative by finding the most delicious ways for you
to add magnesium to your diet.
There are plenty of tasty foods out there that contain this mineral naturally.
The next time you pull out a salad, consider sprinkling a handful of nuts and seeds on
top.
Instead of having a steak, eat a bean and veggie meal.
And swap that white bread for some whole-wheat goodness.
Of course, you can always consult your healthcare provider for some reliable supplement recommendations.
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