Magnesium is an essential mineral for the body because it participates in a large number of metabolic reactions, such as the absorption of calcium, potassium and sodium. Indeed, magnesium ensures the health of teeth and bones, as well as muscles and liver.
Several studies have shown that it plays a regulatory role in cholesterol levels and can therefore prevent type 2 diabetes. Indeed, a clinical study showed that type 2 diabetics who received a magnesium supplement for 4 to 16 weeks had better blood sugar control. This nutrient also helps prevent major disorders such as osteoporosis because it works with vitamin D and calcium to promote strong, healthy bones.
Magnesium is a very effective relaxant. It promotes good digestion and prevents constipation. It plays an essential role in nerve and muscle balance. It is therefore effective against stress, anxiety, irritability or even depression. Indeed, a study has shown that people who eat processed foods have a 60% risk of suffering from depression, because this type of food is high in sugar and low in magnesium.
In addition, magnesium is an important mineral in the weight loss process; it helps convert fat into energy and supplies cells with oxygen.
The heart muscle works continuously in “tone – relax” mode. In the first phase, calcium is actively involved, which is responsible for the heart rhythm. For the second phase, magnesium is important, as it stabilises the heart rhythm. With hypomagnesemia, a heartbeat failure occurs – arrhythmia.
Because the walls of blood vessels are also muscular, when magnesium is deficient, they become less elastic and taut. All this leads to a persistent increase in blood pressure (BP).
Therefore, you should not hesitate to have a high intake of magnesium, because a deficiency of this mineral can present serious symptoms including:
12 signs that you could be suffering from magnesium deficiency
Chronic fatigue
Magnesium is usually recommended for people with chronic fatigue or who generally feel weak. A Brazilian study has shown that more magnesium helps older people suffering from chronic diseases.
Muscle cramps
If you suffer from muscle cramps (often in the calf area), this may be your body’s way of alerting you to magnesium deficiency.
“Without magnesium, our muscles would be in a constant state of contraction,” writes Ancient Minerals .
Try taking magnesium before bedtime. It can do wonders for your night’s sleep (and your muscles).
Migraines
Migraine sufferers often have a magnesium deficiency, which increases muscle tension.
According to one study, more magnesium can reduce the risk of nausea, vomiting and sensitivity to sound and light in migraine sufferers.
Sleep problems
Do you have trouble sleeping and often wake up in the middle of the night?
This could be a sign of magnesium deficiency. One way to make sure you get better sleep is to increase your magnesium intake. A US study suggests that taking extra magnesium may help prevent sleep disorders.
Increased blood pressure
Today, hypertension is the biggest public health problem in the Western world.
But magnesium acts as a natural blocker, a form of blood pressure treatment.
In a large British study conducted in 2013, researchers showed that patients with normal blood pressure could benefit greatly from sustained magnesium intake.
Joint pain
Many people suffer from joint pain, some more than others.
For some people, increasing magnesium intake relieves joint pain. Since this increase has very few or no side effects, it is worth trying.
Constipation
Magnesium is necessary for the intestines to function normally.
Lack of magnesium can cause constipation because the body needs this specific mineral to soften stool and absorb fluid.
Asthma
Studies have shown that breathing can be improved when magnesium levels in the blood increase.
The medical journal The Lanceta also reported the strong correlation between increasing magnesium intake and reducing asthma symptoms.
Depression
Magnesium can play a crucial role in our mood and brain function. Experts believe that low levels of magnesium in the modern diet are the cause of depression and mental illness.
Calcium deficiency
Magnesium deficiency can also lead to calcium deficiency, as the body needs magnesium to absorb calcium.
Cravings
If your body really needs magnesium, you might crave chocolate or jam. Make sure you get a regular intake of magnesium through nuts, seeds and fruit. It will calm your cravings.
Arrhythmia
Irregular heartbeats can be caused by a magnesium deficiency.According to some researchers, magnesium protects blood vessels and helps prevent cardiac arrhythmias.
Unfortunately, the body cannot produce magnesium, which is why it needs a daily intake:
For children
From 1 to 3 years: 80mg / day
From 4 to 8 years : 130mg / day
From 9 to 13 years : 240mg / day
For women:
From 14 to 18 years : 360mg / day
From 19 to 30 years : 310 mg / day
From 31 years : 320 mg / day
For men:
From 14 to 18 years : 410 mg / day
From 19 to 30 years : 400 mg / day
From 31 years : 400 mg / day
To avoid these symptoms and to stay healthy, it is therefore advisable to eat foods rich in magnesium, such as pumpkin seeds, cocoa, Brazil nuts, almonds, seafood, green vegetables, figs, bananas …
However, avoid processed foods as they are almost completely devoid of magnesium. In case of suspected deficiency, depression or fatigue, concentrate on a diet rich in magnesium.