2024-10-31 04:33:00
Magnesium is a vital mineral for many bodily functions, involved in more than 350 enzymatic reactions. Essential for muscle contraction, supporting bone health and regulating stress, it is however often neglected in modern diets. Here are 12 surprising signs that could indicate a magnesium deficiency, along with tips for remedying it naturally.
1. Involuntary muscle spasms
One of the most common signs of magnesium deficiency is a bothersome upper or lower eyelid spasm. This phenomenon occurs because lack of magnesium allows calcium to build up in nerve cells, leading to overstimulation and unwanted muscle contractions. Frequent consumption of soft drinks and refined cereals can accentuate this imbalance.
2. Nocturnal awakenings between 2 a.m. and 3 a.m.
If you consistently wake up in the middle of the night, this may indicate high levels of the stress hormone cortisol, which is disrupting your sleep-wake cycle. Magnesium helps regulate cortisol, promoting deeper, continuous sleep.
3. Irritability when skipping meals
Skipping a meal can trigger irritability and anxiety if your magnesium levels are insufficient. Indeed, low magnesium levels disrupt blood sugar regulation, making it more difficult to produce energy. Including magnesium, combined with potassium and sodium, helps the body better tolerate fasting and avoid these mood drops.
4. Heart palpitations
Another common sign of deficiency is a feeling of irregular heartbeat, such as “fluttering.” Magnesium, in synergy with calcium, participates in cardiac contractions. In case of deficiency, it is advisable to opt for magnesium bisglycinate, better absorbed for a rapid effect.
5. High blood pressure
Magnesium helps relax artery walls and facilitate blood flow. In the absence of magnesium, calcium can build up in the arteries, increasing their stiffness and blood pressure, which can also cause headaches and migraines.
6. Constipation
Magnesium plays a crucial role in intestinal function by promoting smooth muscle relaxation and the movement of waste. If you often experience constipation, add magnesium-rich green vegetables or try magnesium citrate, which draws water into the intestines and makes stool easier to pass.
7. Bone pain
Magnesium is largely stored in bones where it works with vitamin D and calcium to ensure their strength. A deficiency can lead to bone pain (osteopenia) or more advanced bone breakdown (osteoporosis).
8. Joint stiffness
Magnesium activates vitamin D, essential for preventing calcium buildup around the joints. In the event of joint stiffness, this may be due to a deficiency of magnesium, but also of vitamin C or copper, both important for collagen production.
9. Anxiety and obsessive thoughts
A deficiency of magnesium and potassium affects the nervous system, making it difficult to relax. Insufficient intake can trigger an exaggerated “flight or fight” response, generating anxiety. Green vegetables, rich in magnesium, are excellent natural calming agents.
10. Craving chocolate
If you experience an intense craving for chocolate, it may indicate a magnesium deficiency, especially during times of stress. Although cocoa is rich in magnesium, it also contains oxalates which hinder its absorption, thus maintaining the desire for chocolate.
11. Cramps in the hands or “claw” feet
Muscle tension in the hands or feet, causing a “claw shape,” is a common sign of magnesium deficiency. This mineral is necessary for muscles to relax properly, and without it, calcium is less effective in this function.
12. Frequent muscle cramps
Muscle cramps, especially in the calves or neck, are also common during deficiency. By increasing electrolytes, such as magnesium, potassium and calcium from vegetables, we can reduce these muscle contractions.
Causes of magnesium deficiency and natural solutions
Asthma: Those who suffer from asthma might benefit from a magnesium glycinate supplement to relax the airways. Combined with vitamin D3 and vitamin K2, this mineral can improve breathing in the event of an asthmatic attack.
Difficulty of diagnosis: The blood magnesium level represents only 1% of body magnesium, which makes it difficult to detect through blood tests. It is therefore essential to monitor your body’s signs to detect a deficiency.
Diet and lifestyle: Magnesium is mainly found in green vegetables (chlorophyll). However, several factors in our current lifestyle limit our intake: whole grains (phytic acid) and refined sugars prevent the absorption of magnesium, while carbonated drinks acidify the blood and make it unusable. Diuretic medications, stress, and low sun exposure also affect our magnesium levels.
How to increase magnesium naturally
To compensate for a magnesium deficiency, eat green vegetables daily such as lettuce, arugula, cabbage, watercress, and cucumber. Pumpkin seeds, sea salt and wild salmon are also rich in magnesium.
Food supplements: Magnesium glycinate is a great option for absorption. Magnesium l-threonate, although expensive, crosses the blood-brain barrier effectively and may improve brain function. Avoid magnesium oxide or carbonate, which are poorly absorbed and can cause side effects.
Precautions during fasting: When fasting, drink electrolyte-enriched water with a pinch of sea salt to maintain adequate magnesium levels. This helps prevent palpitations or muscle spasms related to deficiency.
Foods to avoid: Limit whole grains, refined sugars, vegetable oils, and processed foods that deplete magnesium quickly. Choose complete protein sources like chicken, salmon and beef, which also contain magnesium.
By carefully monitoring your body’s signs and adjusting your diet, you can prevent magnesium deficiency and optimize your daily health.
Source : Ryan Taylor (Natural Remedies)
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