8 signs that shows a magnesium deficiency in your body

Is the craving for chocolate you sometimes feel so intense that you can’t think of anything else and automatically reach for a piece of it? Do you experience muscle spasms that wake you up from sleep? Or are trips to the bathroom difficult? Possibly these are signals of a magnesium deficiency!

Magnesium helps the body to function properly. It is involved in more than 600 cellular responses in the human body, from the processes of making DNA to helping muscles work.

Magnesium is important for bone formation. It helps bones absorb calcium, and without magnesium, a high intake of calcium can increase the risk of arterial calcification and cardiovascular disease, as well as kidney stones. Therefore, a balance in the supply of these two elements is important. Magnesium also plays a role in activating vitamin D in the kidneys, which is also essential for healthy bones. Optimal magnesium intake is therefore associated with greater bone density, better bone crystal formation, and a lower risk of osteoporosis in postmenopausal women.

Here are eight key signs that you might be deficient in magnesium in your body:

1. Muscle cramps

Involuntary muscle contractions can be very painful and usually happen unexpectedly! Magnesium helps relax them, so when you run out of this mineral, your muscles often contract out of your control, causing painful cramps! An eyelid twitching may be a symptom of a magnesium deficiency in the body.

2. The desire to eat chocolate

Your body knows best. When you really listen to your body carefully, it will tell you what you need. Dark chocolate is actually a good source of magnesium. It contains 24% of the daily requirement in one square. If your body is desperate for chocolate, this may be just what you need!

3. Internal restlessness

Do you feel restless and feel unreasonably anxious or nervous? Magnesium deficiency can cause your central nervous system to send out early warning signals by increasing your inner anxiety. When there is a feeling of nervousness, supplementation with 200 mg of magnesium can support the functioning of your adrenal glands, responsible for e.g. for cortisol outbursts in your body.

4. High blood pressure

Do you eat well and exercise regularly, but still have high blood pressure? This could be due to insufficient magnesium levels and, consequently, low electrolyte levels. Magnesium helps to relax and relax blood vessels. So when your body is deficient in this critical mineral, your blood vessels tend to constrict, resulting in higher blood pressure. When electrolyte levels are inadequate, often due to low magnesium levels, it can cause high blood pressure!

5. Trouble sleeping

Did you know that your body’s magnesium levels drop at night? This means that if you do not have enough of it, you may have trouble sleeping! Magnesium plays a key role in the functioning of the central nervous system. Many of us have difficulty falling asleep or staying asleep, but do not know that by increasing the level of magnesium in your body, you can reduce these problems.

6. Constipation

Magnesium is one of the causes of digestive system dysfunction. As I mentioned before, magnesium is responsible for the contractility of tissues, so at low levels of this mineral, your gut tends to contract, making it difficult to remove waste.

7. Irregular heartbeat

Muscle function in our body is largely dependent on the level of magnesium in the blood. Your heart is also a muscle! Correct contractility of this important organ is a guarantee of a regular heartbeat.

8. Low levels of potassium and calcium

Low levels of potassium and calcium are among the most common symptoms of magnesium deficiency in laboratory blood tests.

If magnesium deficiency is large and prolonged, more serious symptoms may occur – soft tissue calcification, cataracts, hearing loss, psychotic behavior, depression, migraines, coronary artery disease, overstimulated heart rhythm disturbances, heart failure, hypertension and even sudden cardiac death .

What could be the reason for the insufficient level of magnesium in our body?

  • Eating and drinking drinks rich in salt, sugar, caffeine (coffee, tea) and alcohol, and a low magnesium diet.
  • Excessive sweating.
  • Stress plays a big role in this, so try to use relaxation techniques such as breathing, meditation and yoga or any other mindfulness techniques as often as possible.
  • Many medications for high blood pressure, diuretics, or antibiotics contribute to the problems of lowering magnesium levels. Ask your doctor whether the symptom you have noticed may be the result of taking a specific drug.
  • Pregnancy and lactation – the need for magnesium increases during pregnancy as the blood volume of the pregnant woman increases significantly. Additionally, a developing fetus in a woman’s body needs about 8 mg of magnesium per day, and obtains it from the mother’s body. During lactation, about 25 mg of magnesium passes into breast milk.
  • Metabolic disorders such as insulin resistance or type 2 diabetes lead to low levels of magnesium in the body. This is associated with impaired insulin secretion and a lower insulin sensitivity.
  • Disturbances in the digestive system (e.g. intestinal diseases) may prevent the consumption of magnesium-rich foods from having the desired effect. Then it is necessary to replenish the magnesium level with supplements.
  • As we age, magnesium stores significantly diminish in our muscles and bones.
  • How to ensure the level of magnesium in your own body?

Eat magnesium-rich foods such as:

  • Avocado;
  • Green leafy vegetables: spinach, kale, arugula, parsley and beet leaves;
  • Beans and lentils;
  • Nuts and seeds: sunflower seeds, linseeds, cashews and almonds;
  • Quinoa and other unrefined grains such as buckwheat, oatmeal;
  • Dark chocolate (min. 70% cocoa) – 4 squares of dark chocolate is 23% of the daily magnesium requirement!
  • Bitter cocoa
  • Mineralized mineral water, the best with natural magnesium

Try to eat more of these foods to reduce your symptoms of magnesium deficiency. You might be surprised to learn that you need so little to feel better!