Signs of Magnesium Deficiency and Foods to Improve It

Believe it or not, magnesium deficiency is more common than you probably think?

So, even though you may think there’s no way you can lack this mineral as you eat healthy and different foods, there’s still the risk you don’t consume enough magnesium-rich foods.

This is one of the vital nutrients for your body which helps perform hundreds of important bodily functions. Some of them include maintaining normal muscle and nerve function, boosting the immune system, and strengthening the bones.

Also, it helps produce energy and protein, as well as regulate blood sugar levels in the body. Magnesium helps prevent and manage diabetes, heart disease and high blood pressure.

Therefore, it’s important to recognize the signs of magnesium deficiency to prevent possible health complications.

10 Signs of Magnesium Deficiency

1. Muscle Pain and Cramps

This mineral helps relax the muscles. So, if you lack magnesium, your muscles will contract, causing muscle cramps and pain.

2. Chocolate Cravings

That’s right. If you constantly crave for chocolate, it could mean you have a magnesium deficiency. Chocolate is rich in magnesium, so when your body needs more of this mineral, it craves for that food.

Even though nuts are also a fantastic source of magnesium, people rarely crave for such food.

3. Anxiety

Lack of magnesium is a substantial risk factor for anxiety, mostly because it’s responsible for relaxation. So, if you feel anxious almost every day, you might want to increase your magnesium intake (you will learn how to do that below.)

4. Insomnia

Lack of this mineral is associated with poor sleep. Therefore, if you are having troubles falling and staying asleep, you may have a magnesium deficiency.

5. Constipation

Magnesium is important for proper digestive function and acts as a natural laxative. It adds extra moisture to hardened stool, and increases the contractions of the gastrointestinal smooth muscles, thus promoting elimination.

So, if you have constipation, you might need some extra magnesium.

6. Hypertension

This mineral helps dilate the blood vessels, dissolve blood clots, and prevent arrhythmia and spasms in blood vessel walls. Therefore, high blood pressure or irregular heartbeat could indicate insufficient amounts of magnesium.

7. Headaches & Migraines

Magnesium deficiency is also linked to headaches and migraines. A study shows that regular magnesium intake lowers the risk of a migraine by 41.6%. So, the next time you have a headache, take some dark chocolate instead of aspirin or another over-the-counter- drug.

8. Acid Reflux

The usual treatment for acid reflux includes antacids which contain magnesium, along with calcium and aluminum. Proton pump inhibitors, which is another treatment for acid reflux, contain magnesium as well.

Boost your magnesium intake through foods like chocolate to relieve your heartburn and acid reflux.

9. Low Energy

Adenosine triphosphate, or ATP is the main source of energy for the body cells. But, in order to be active, it has to bind with magnesium. So, lack of this mineral can cause low energy, fatigue, lack of drive, etc.

10. Osteoporosis

Magnesium is as important for the bones as calcium. Lack of magnesium is one of the risk factors for osteoporosis, along with lack of vitamin D and vitamin K, as well as lack of physical activity and old age.

10 Magnesium-Rich Foods

These are the top 10 foods rich in magnesium:

  1. Spinach
  2. Dark chocolate
  3. Swiss chard
  4. Almonds
  5. Pumpkin seeds
  6. Quinoa
  7. Cashews
  8. Black Beans
  9. Figs
  10. Banana

So, if you have more of these symptoms, include as many of the below-listed foods as you can in your diet.