9 signs that you are deficient in magnesium (and how to fix it)

9 signs that you are deficient in magnesium (and how to fix it)

Magnesium, what is it?

Magnesium is a trace element whose role remains fundamental for your body, specifically for your cells. It promotes the action of certain enzymes necessary for the metabolic reactions of the body. Indeed, it participates in lipid metabolism, glucose degradation, and protein synthesis. It is also important to note that magnesium plays a role in neuromuscular excitability. This is essential for optimal functioning of the nerves, muscles and organs. The daily requirements in this trace element differ according to the age and are as follows: 4 to 6 years: 130 mg / day from 7 to 9 years: 200 mg / day 10 to 12 years: 280 mg / day   In adulthood, daily requirements for magnesium are estimated at 360 mg / day for women and 420 mg / day for men

Signs of magnesium deficiency

Given the essential functions of this natural anti-stress, any deficiency can be detrimental to health and must be identified. Here are the most common symptoms:

Contractions and muscle cramps

This biological manifestation is related to a greater flow of calcium in the muscles. There are also other potential causes such as excessive caffeine or intense exposure to stress. If your muscle cramps last more than three days, it is advisable to consult the advice of a doctor.

How to cure a magnesium deficiency?

Fixing a magnesium deficiency depends on the severity of your case. If your disability remains mild, it is always interesting to define the cause first. Thus a diet enriched with magnesium, a healthy lifestyle and moderately controlled stress can help you feel better. Foods such as cabbage, spinach, bananas, avocado, nuts or almonds can help you a lot.  

High blood pressure

According to an in-vivo study, there is a link between a magnesium deficiency and an increase in blood pressure, which is a major risk factor in the development of cardiovascular diseases. A scientific article published by BMJ Journals suggests that the lack of magnesium would promote the tightening of blood vessels, leading to hypertension.

osteoporosis

This disease induces the reduction of bone density and their weakening, one of the possible consequences of magnesium deficiency. Indeed, an insufficient presence of this trace element in the body could reduce calcium levels in the blood, thus weakening bone density. Effects confirmed by an in-vivo study.

Headache

If you feel a sharp pain in your temples, this may be a somatic event that alerts you to a magnesium deficiency. In more severe cases, some health conditions may also be associated with magnesium deficiency, including:

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Dizziness and lightheadedness

A feeling of vertigo can be a good sign of magnesium deficiency. In the case of a vertigo crisis that lasts, it is better to consult a doctor.

Chronic fatigue

It is quite normal to feel tired from time to time, with the overwork imposed by daily life. However, if this persists over time, it is called chronic fatigue syndrome that is linked to magnesium deficiency.