Magnesium is found naturally in many foods and is a necessary nutrient needed to stay healthy. According to the USDA, only half of adults get the daily amount needed, meaning it is very common to have a deficiency. This can lead to serious negative health effects that aren't always apparent. Here are 8 of the most common warning signs of a magnesium deficiency:
1. Nausea and Vomiting
If you have a loss of appetite and are nauseous or vomiting, this can be an early sign of magnesium deficiency. This deficiency leads to gastrointestinal disturbances.
2. High Blood Pressure
Links between magnesium levels and blood pressure are common in studies. Low magnesium can lead to high blood pressure, or hypertension.
3. Sleep Problems
Magnesium deficiency is linked to chronic insomnia. Studies show that this mineral plays a huge role in regulating our sleep, so when you have a deficiency, you're more likely to be tired, cranky, and have trouble sleeping.
4. Depression and Anxiety
The nervous system is linked with magnesium, which has a positive effect on stress, anxiety, and depression. The more magnesium, the less likely you'll struggle with depression and anxiety.
5. Heart Issues
The most significant impact of magnesium levels is to the heart. Those with a deficiency are prone to arrhythmia, or an abnormal heart rhythm. Those with coronary artery diseases have a higher risk of a deficiency than those without.
6. Restless Legs
Restless legs syndrome, or RLS, has been linked to a magnesium deficiency because of an underlying medical condition. Since this deficiency contributes to sleep disturbances, magnesium and magnesium supplements greatly help with restless legs.
7. Low Energy
If your body has too little magnesium, your body has to work harder to function. Those with a deficiency will use more oxygen during physical activity, regardless that they might live an active lifestyle. Athletes are not able to train as long if they have low magnesium levels. Adequate amounts of this mineral are necessary to meet the daily demands of living.
8. Weakness and Muscle Spasms
Muscle tremors, spasms, and weakness are all signs of a deficiency due to a drop in magnesium and hyper responsive activity. If you occasionally feel weak, this doesn't necessarily mean you are deficient, but if this is a common reoccurring feeling, this could be a warning sign you are low on magnesium.
Magnesium is crucial for strong hearts and muscles. It is found in foods rich in fiber, including leafy greens, legumes, nuts, and whole grains, which have the highest sources. Women need 310 mg and men need 400 mg daily. This increases to 320 mg for women and 420 mg for men after 30. The top items to purchase at the grocery store include almonds, spinach, cashews, peanuts, cereal, soy milk, black beans, edamame, peanut butter, bread, avocados, potatoes, rice, and yogurt, which are all great sources of magnesium. Are you unsure if you're getting as much as you need? If you think you have a magnesium deficiency, talk with your doctor to learn more.