Magnesium is a necessary mineral that is crucial to human health. It has a role in a variety of biological functions, including the control of blood pressure, blood sugar levels, and muscle and neuron function. Loss of appetite, weakness, exhaustion, and cramping are all signs of a magnesium deficit. It can cause more significant symptoms in extreme circumstances. Magnesium shortage can result from the fact that many people do not get enough magnesium in their diets.
Why is magnesium necessary???
Magnesium is an essential dietary component that is also necessary for your body’s daily operations. According to the National Institutes of Health (NIH), magnesium is used by your body for a variety of functions that keep you healthy.
1. Blood pressure management.
2. Blood sugar management.
3. Creating DNA, bone, and protein.
4. Muscle activity.
5. Nerve activity.
Magnesium deficient and warning signs of magnesium deficiency
Most persons have magnesium levels that are below what is considered healthy. However, the NIH also notes that symptoms linked to low magnesium levels are less frequent. Hence, you might not even be aware that you lack magnesium.
initial sign of magnesium deficiency can be-
1. Weakness.
2. Stiffness.
3. Decrease in appetite.
4. Muscular spasms.
5 Nausea.
6. Fatigue.
Significant magnesium shortage may cause:
1. Seizures.
2. Numbness and tingling.
3. Abnormal heart rhythms.
4. Personality changes.
Who is most in danger?
Low magnesium levels are also more prevalent in people over the age of 60. Our bodies’ capacity to absorb magnesium declines with advancing age. Also, some medicines can prevent your body from absorbing magnesium.
Increases your chances of magnesium deficiency, according to the NIH if you are living with:
1. Gastrointestinal illness.
2. Diabetes type 2.
3. A drinking disorder.
Benefits
Several physiological processes depend on magnesium. Obtaining enough of this mineral can help prevent or treat chronic illnesses like migraine, type 2 diabetes, Alzheimer’s disease, and cardiovascular disease.
1. Anxiety: Magnesium deficiency may contribute to mood disorders like anxiety and sadness.
2. Migraine headaches: Neurotransmitters and blood vessel constriction, two factors that medical professionals associate with migraine, can be impacted by magnesium deficiency. Magnesium levels in a person’s brain may be low during a migraine.
3. Diabetes: Diets high in magnesium have a lower risk of type 2 diabetes. Insulin resistance is a condition that frequently develops before type 2 diabetes, and a magnesium deficit may make it worse. On the other hand, low magnesium levels may result from insulin resistance.
4. Bone health: Magnesium is also necessary for the development of strong bones. As it helps to control the levels of calcium and vitamin D, two key minerals essential for bone health, magnesium may both directly and indirectly promote bone health.
5. cardiovascular fitness: Magnesium is required by the body to keep its muscles, especially the heart, healthy. Following a heart attack, those who receive magnesium had a decreased mortality rate. Magnesium is occasionally used by doctors to treat congestive heart failure (CHF) and lower the risk of arrhythmia, or irregular cardiac rhythm.
Natural sources of Magnesium
Top 5 Nuts and seeds –
Pumpkin seeds (hulled, roasted): 1 oz = 150 mg of magnesium.
Chia seeds 1 oz = 111 mg of magnesium.
Almonds (roasted) 1 ounce (oz) = 80 (mg) of magnesium.
Cashews (roasted) 1 oz = 72 mg of magnesium.
Peanuts (dry roasted) 1 oz = 49 mg of magnesium.
Greens –
Spinach (cooked) 1/2 cup = 78 mg of magnesium.
Swiss chard (cooked) 1/2 cup = 75 mg of magnesium.
Collard greens 1/2 cup = 25 mg of magnesium.
Vegetables
Green peas 1/2 cup = 31 mg of magnesium.
Sweet corn 1/2 cup = 27 mg of magnesium.
Potatoes One medium potato with skin = 48 mg of magnesium.
These foods provide you with a wealth of wonderful nutrients, including vitamins, other minerals, and phytonutrients, in addition to magnesium, which is beneficial to your body in a variety of ways.
FAQ
Q: What is magnesium deficiency?
A: Magnesium deficiency occurs when the body does not have enough magnesium, an essential mineral that plays a crucial role in various bodily functions, such as muscle and nerve function, blood sugar control, and blood pressure regulation.
Q: What are the symptoms of magnesium deficiency?
A: Symptoms of magnesium deficiency may include muscle weakness, cramps, tremors, fatigue, loss of appetite, nausea, vomiting, anxiety, and irritability.
Q: What causes magnesium deficiency?
A: Magnesium deficiency can be caused by a variety of factors, including poor dietary intake, certain medical conditions that affect magnesium absorption, and medications that interfere with magnesium absorption.
Q: Who is at risk of magnesium deficiency?
A: People who have certain medical conditions, such as Crohn’s disease or celiac disease, are at a higher risk of magnesium deficiency. People who consume diets low in magnesium, such as those high in processed foods, may also be at risk.
Q: How is magnesium deficiency diagnosed?
A: A blood test can measure the amount of magnesium in the body and help diagnose magnesium deficiency. However, magnesium deficiency can be challenging to diagnose because the majority of magnesium in the body is stored in the bones and muscles, making blood levels an unreliable indicator of overall magnesium status.
Q: How is magnesium deficiency treated?
A: Treatment for magnesium deficiency may involve increasing dietary intake of magnesium-rich foods or taking magnesium supplements. In some cases, underlying medical conditions that are causing the deficiency may also need to be addressed.
Q: What foods are high in magnesium?
A: Foods that are high in magnesium include leafy green vegetables, nuts and seeds, whole grains, and legumes.
Q: What are the potential complications of magnesium deficiency?
A: Prolonged magnesium deficiency can lead to serious complications, such as muscle and nerve damage, seizures, and heart rhythm abnormalities. However, these complications are rare and usually only occur in severe cases of magnesium deficiency.
Q: Can magnesium deficiency be prevented?
A: Magnesium deficiency can be prevented by consuming a healthy diet that includes magnesium-rich foods, such as leafy greens, nuts, and whole grains. In some cases, magnesium supplements may also be recommended, but it’s essential to speak with a healthcare provider before starting any new supplement regimen.
