Magnesium deficiency is a common problem, affecting many people. It’s estimated that almost half of the US population receives less than the necessary amounts of this mineral from food.
Why Is Magnesium So Important?
This mineral is essential for more than 300 biochemical processes in the human organism. It affects the immune system, metabolism, blood pressure, and many other aspects of health.
Some health experts claim that magnesium deficiency is one of the biggest problems in today’s modern world.
Being deficient in this mineral can cause many disorders, such as:
Even though atherosclerosis is not the first symptom, it’s one of the most serious ones for the human health. Atherosclerosis, or hardening of the arteries, can further lead to heart problems, such as infarction, heart attack, and various other cardiac disorders.
2. Muscle Cramps And Spasms
Stiff muscles resulting in spasms and cramps are one of the most common symptoms of magnesium deficiency.
3. Anxiety And Depression
Many studies show that this mineral is responsible for our mental health. Thus, if we don’t have it in sufficient quantities, it may come to neuron damage and cell death, which ultimately results in anxiety and depression.
Studies show that people who have optimal levels of magnesium in their bodies have the best blood count. Hence, being deficient will certainly cause you problems with hypertension.
5. Hormonal Problems
This is one of the main reasons why women in pregnancy have problems with leg cramps. Also, why women have similar muscle problems in the second half of the menstrual cycle, when the estrogen and progesterone levels are higher, and when the magnesium reserves are exhausted.
6. Problems In Pregnancy
In addition to the aforementioned hormonal problems, being deficient in this mineral can affect the mood and health during pregnancy, such as headaches and premature births.
7. Sleeping Problems
Magnesium helps the mind and body relax, which greatly contributes to a calm sleep. Also, it’s needed for normal functioning of the GABA receptors located in the brain, a class of neurotransmitters that allow the brain to transition to a calm state.
Thus being deficient in this mineral will surely affect your quality of sleep.
8. Lack Of Energy
For ATP synthesis in the cells, we need magnesium. ATP (adenosine triphosphate) binds to magnesium ions in the cells and helps release energy. Without this mineral, we literally have no energy at cellular level, which results in low energy, tiredness and a lack of will.
9. Bone Problems
Calcium is considered as the mineral number one for bone health. But, magnesium is also important! If we’re deficient in this mineral, the bones’ ability to absorb vitamin D and calcium is impaired, and may lead to arthritis, osteoporosis, kidney stones, or even heart attack.
10. Other Deficiencies
Many minerals and vitamins work together, and magnesium is the best example of this. It is essential for the proper utilization of vitamin D, vitamin K, potassium, calcium, and many other.
What Causes Magnesium Deficiency?
Several important factors affect this magnesium in the human body.
Most people absorb high amounts of magnesium. But, the reserves in the body are easily excreted through urine. In addition, unhealthy sodas and similar drinks also exhaust the reserves from the bones and soft tissues, in several hours after consumption.
Then, we have the poor-quality foods, that don’t supply enough of this mineral. Starvation, excessive amounts of milk and other dairy products, fatty foods, insufficient protein, as well as unhealthy lifestyle, which can affect the growth and development in children.
Other disorders that cause magnesium deficiency are vomiting, diarrhea, chronic kidney disease, digestive disorders, excessive sweating.
Stress is also one the causes, as well as some medications, such as hormone medicines, analgesics, and anti-inflammatory drugs.
Drinking excessive amounts of black coffee and tea, alcohol and smoking may also be the cause.
How To Fix Your Problem Through Food
It’s always best to try to fix your problems in a natural way, by consuming certain foods. For magnesium deficiency, you should start eating more green leafy vegetables, such as spinach, chives and kale. Also, increase your intake of almonds, Brazilian walnuts, cashews, sunflower seeds, pine nuts, flax seeds, and pumpkin seeds.
Only 70 grams of pumpkin seeds provide almost 100 percent of our daily needs for magnesium. In addition to being a great source of vitamin D and beneficial omega-3 fatty acids, fish like mackerel, salmon, and tuna also increase your intake of magnesium.
Other recommended foods are beans and lentils, soy, banana, strawberries, blackberries, grapefruit, and figs.