2023-09-12 14:00:00
Written by Mervat Rashad Tuesday, September 12, 2023 05:00 PM
loss magnesiumIt is a condition characterized by insufficient levels of magnesium in the body. It is an essential mineral that participates in many bodily processes, including muscle and nerve function, energy production, and bone health. Here are the common signs of magnesium deficiency and tips to overcome them, according to what was published by the “ndtv” website. .
Some common signs of magnesium deficiency:
1. Muscle cramps
One of the early symptoms of magnesium deficiency is muscle cramps, especially in the legs. These cramps can be painful and occur randomly or during periods of physical activity.
2. Fatigue
Low magnesium levels can lead to a lack of energy and persistent fatigue, even following getting enough sleep.
3. Weakness
Muscle weakness can accompany a magnesium deficiency, making it difficult to perform physical tasks that were previously easy.
4. Arrhythmia
Magnesium plays a crucial role in maintaining a healthy heart rhythm. A deficiency in this mineral may lead to palpitations, rapid heartbeat, or irregular heartbeat.
5. Nausea and vomiting
Some individuals with hypomagnesemia may experience gastrointestinal symptoms such as nausea, vomiting, and lack of appetite.
6. Numbness and tingling
A tingling or numbness sensation in the extremities, such as the hands, feet, or face, can be a sign of magnesium deficiency.
7. Mood disorders
Low magnesium levels can affect mental health, leading to symptoms such as irritability, anxiety, depression, and even mood swings.
8. Osteoporosis
Magnesium is vital for maintaining healthy bones, and a deficiency of this mineral may contribute to osteoporosis, a condition characterized by weak and brittle bones.
Tips to improve magnesium absorption in the body:
1. Take magnesium with food
Taking magnesium with a meal can enhance its absorption because it is supported by stomach acid and digestive enzymes.
2. Avoid foods or supplements rich in calcium
Calcium can interfere with the absorption of magnesium, so it is best to avoid taking calcium-rich foods or supplements at the same time as magnesium.
3. Choose magnesium citrate or magnesium glycinate
These forms of magnesium are more easily absorbed by the body than other forms, such as magnesium oxide.
4. Stay hydrated
Drinking enough water helps improve overall nutrient absorption, including magnesium.
5. Manage stress levels
High stress can deplete magnesium levels in the body, so it is important to find effective stress management techniques to prevent deficiency.
6. Include vitamin D
Vitamin D helps regulate magnesium levels in the body, so ensuring adequate vitamin D intake or spending time in the sun can improve magnesium absorption.
7. Probiotics
A healthy gut microbiome can enhance the absorption of nutrients, including magnesium. Eating probiotic-rich foods or taking probiotic supplements may be beneficial.
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