If you have these symptoms, know that they are caused by magnesium deficiency
an introduction :
Magnesium acts on more than 300 enzymes. It benefits cells, muscles and nerves. It also regulates blood pressure. Balances the ratio of protein and calcium in the metabolism. It is an important component of the body’s minerals necessary for the performance of functions.
Disorders caused by magnesium deficiency appear in many individuals. To know the effect of magnesium on the body, read on to learn about magnesium and the diseases that can occur with its deficiency.
Why are we exposed to magnesium deficiency?
In the past, we could easily get the magnesium we need daily from the foods we eat. Also, the magnesium in the food we eat has been greatly reduced due to industrial farming. Concerned scientists confirm, that the proportion of magnesium in apples decreased nutritional value by 82% between 1914 and 1992. Another reason for magnesium deficiency is that people change their diet. People rarely include beans, fish, nuts, etc. in their diet. To learn more about the effect of magnesium on the body.
12 Symptoms of Magnesium Deficiency :
1- Calcium deficiency :
Magnesium deficiency also leads to calcium deficiency. Because the body needs magnesium to absorb calcium. Then the pain in the bones and joints begins.
2- Muscle stiffness :
If you are experiencing muscle stiffness in any part of your body, your body will warn you because of a magnesium deficiency. Try to eat or drink things that contain magnesium before bed. To sleep comfortably and not suffer from cramps.
3- Joint pain :
Some have more abnormal joint pain than others. Experiments showed that people who increased their intake of magnesium and had joint pain problems in the past reported that joint pain disappears after taking magnesium. Also, take M magnesium, because excess magnesium intake has few or no side effects and is harmless.
4- Chronic fatigue:
Doctors advise people with chronic fatigue syndrome to eat foods that contain magnesium.
In a study conducted by research centers, it was observed that additional consumption of magnesium increases the performance of runners and reduces the feeling of fatigue in the elderly.
5- Heart arrhythmia :
Heart rhythm disturbances may be observed due to magnesium deficiency. Since magnesium protects the veins, such disorders are possible in case of deficiency.
6- High blood pressure:
High blood pressure is a common problem that almost everyone faces today. Magnesium helps balance blood pressure by acting as a natural calcium channel blocker. In a 2013 study, it was proven that increasing magnesium intake can balance blood pressure.
7- Migraine :
Due to a lack of magnesium, your muscles cause tension, indirectly causing migraines. Excess magnesium supplementation is also known to eliminate migraine symptoms such as nausea and sensitivity to light.
8- Trouble sleeping :
Do you find it difficult to fall asleep and wake up at the slightest sound when sleeping? This may be due to a magnesium deficiency. You may also need to eat more foods that contain magnesium for better sleep. It has been proven that individuals who consume large amounts of magnesium can sleep comfortably.
9 – Depression :
Magnesium is known to directly affect your brain function and mood. Some experts claim that today’s junk and low-magnesium foods make people depressed. In a 2015 study of 8,800 people, individuals under the age of 65 who did not eat enough magnesium-containing foods were shown to have a 22% higher risk of depression.
10 – Constipation :
Your gut needs magnesium to function. Magnesium deficiency causes constipation. Since magnesium softens the stool, it is possible to get constipated in case of deficiency.
11 – drowsiness
The biggest cause of drowsiness was magnesium deficiency. If you frequently feel numbness in your body, it is recommended to eat foods that contain magnesium.
12 – Asthma :
According to research, it has been observed that when the level of magnesium in your blood increases, you can breathe more easily. Also, when the entry of magnesium into the body increases, the symptoms of asthma decrease significantly.
We have seen the effect of magnesium on the body to try to avoid it through :
Ways to increase magnesium intake :
Magnesium supplements can be purchased at pharmacies with a doctor’s prescription. Magnesium chloride (it tastes bitter but is very effective), magnesium citrate (best used if you have heart palpitations) and magnesium sulfate (ideal for relaxing in the bathtub) are dietary supplements that you can find in drugstores. Women should consume a maximum of 280 mg per day and men 350 mg. Of course you need to consult your doctor first!
What are the foods rich in magnesium?
1- Cocoa: Each 100 grams of dark chocolate contains 100 milligrams of magnesium.
2- Dark leafy greens: Swiss chard, lettuce, spinach
3- Fruits: bananas, apricots, avocados, peaches and plums.
4 – Almonds, cashews, walnuts