Magnesium is an essential mineral that is needed for many processes in the body. This mineral is vital for bone formation, nerve transmission, metabolic function of muscles, immune system function and is also involved in energy metabolism and blood pressure regulation. Magnesium, also known as the anti-stress mineral, has a calming effect and helps relax muscles and blood vessels. On the other hand, when there is a lot of stress and tension, the need for magnesium increases.

The body cannot produce magnesium, so it must be obtained from food or supplements. However, many people do not consume enough magnesium. Since magnesium is involved in so many essential processes in our body, a magnesium deficiency can cause various physical and mental ailments.

How Is a Magnesium Deficiency Recognized?

1) Insomnia

Magnesium has a relaxing effect on the nervous system. In this way, magnesium contributes to good sleep. A deficiency of magnesium can lead to difficulty falling asleep and insomnia.

2) Bones

Bone demineralization means loss of bone mass and bone quality. Magnesium plays an essential role in maintaining strong bones. When magnesium is deficient, the bones become weak.

3) High Blood Pressure

Magnesium deficiency increases the risk of high blood pressure, one of the main risk factors for cardiovascular disease.

4) Muscle Stiffness

Magnesium is essential for the proper functioning of muscles. A deficiency of magnesium can lead to muscle stiffness as well as muscle weakness.

5) Stress

As mentioned earlier, magnesium is also known as an anti-stress mineral. During times of stress, the body uses large amounts of magnesium and tends to become deficient. When it is deficient, more adrenaline is secreted, and the body is in a constant state of tension. As a result, stress tends to build up.

Stress

6) Faster Heartbeat

A lack of magnesium can cause a decrease in potassium levels that affect the muscle cells of the heart. This can disrupt the normal heart rhythm. If you notice your heart beating slower or faster than usual, consult your doctor.

7) Constipation

Magnesium has a laxative effect based on muscle relaxation, while it also increases intestinal motility by drawing water into the intestines, thus softening the stool. Constipation may be a sign of magnesium deficiency.

8) Low Energy

Magnesium stimulates energy balance and plays a vital role in good concentration, performance, and mental balance. A lack of magnesium can affect mood, memory, performance, and learning. Low energy and the symptoms listed above may indicate a magnesium deficiency.

Low Energy

9) Muscles Cramp

These muscle cramps can cause limbs to become stiff, heavy, and unable to move correctly. This is thought to be caused by a large amount of calcium flowing into the nerve cells when magnesium levels are low and can lead to overstimulation of the nerves in the muscles.

This is more common in women who are pregnant. Magnesium supplements can help reduce the amount and intensity of these cramps during pregnancy. If you have any more questions about this or are concerned about using magnesium supplements, it is best to talk to your doctor to find a suitable solution for you.

You may include these magnesium-rich products in your menu frequently to compensate for magnesium deficiency.

Beans
Lentils
Bananas
Almonds and other nuts
Cereals
Avocados
Green leafy vegetables
Dark chocolate (with at least 70% cocoa content)

Getting the recommended daily amount of magnesium (300 milligrams for women and 350 milligrams for men) from food consistently is difficult for many people. To ensure adequate magnesium intake, magnesium supplements are recommended in this case. These can be in the form of pills or tablets, but liquid nutritional supplements are also gaining popularity and can be highly effective at dealing with a deficiency.