You probably know that Vitamin C boosts the immune system and that calcium strengthens bones, but if you don’t know how important getting enough magnesium is to your health you may be missing out on some important health information.
As the 4th most abundant mineral in the body magnesium is responsible for over 300 biochemical processes including the regulation of calcium, potassium and sodium levels, protein synthesis, regulating blood sugar levels and blood pressure, maintaining muscle and nerve function, keeping the heart rhythm steady, the absorption of other minerals, keeping bones strong, detoxification and so much more. Whoa, that’s a lot!
Dr. Norman Shealy, a world-leading expert in stress and pain management has said, “Every known illness is associated with a magnesium deficiency and it’s the missing cure to many diseases.” And it’s believed that at least 80% of the population suffers from magnesium deficiency without even knowing it.
The jury is in: magnesium is the nutrient we all need to get more of.
And you could be magnesium deficient and not even realize it. Here are some key signs and symptoms to look out for:
10. You Get Leg Cramps, Involuntary Muscle or Eye Twitches
Ever suddenly get a leg cramp that won’t let up or wonder why your eye just won’t stop twitching? It could be a magnesium deficiency. Magnesium plays a big role in healthy neuromuscular signals and muscle contraction so if you’re deficient, these types of muscle abnormalities may occur. Restless leg syndrome is another warning sign of magnesium deficiency. To overcome leg cramps, muscle soreness, and restless leg syndrome, you will want to increase your intake of both magnesium and potassium.
Also, lower levels of magnesium in the body can result in a buildup of lactic acid, causing pain and tightness in the muscles. Taking magnesium can help relieve pain and soreness as it helps to alkalize the body and keep healthy pH levels in check..
9. You Don’t Sleep Well Or Have Insomnia
You won’t be your best if you don’t get in a solid 6 to 8 hours of sleep. Poor sleep quality can be a sign of magnesium deficiency and can even lead to insomnia, anxiety, hyperactivity, and restlessness. One study found that taking magnesium before bed improved sleep quality.
8. You Take a Calcium Only Supplement
For years we’ve been hearing “Make sure you get your calcium!” But if you’re taking calcium supplements without magnesium you may be contributing to your magnesium deficiency. Studies have shown that taking calcium by itself can reduce the amount of magnesium you absorb. Also, the presence of magnesium is required for calcium to even be absorbed into your bones. If that’s not enough, supplementing with calcium only has been linked to diseases like arterial calcification otherwise known as hardening of the arteries. Upping your daily intake of magnesium can actually improve the way the body uses calcium and prevent the onset of cardiovascular disease.
7. Your Life Is Stressful
Life can be stressful and there’s no getting around it. And emotional and physical stress can both cause magnesium deficiency. Even things like surgeries, chronic diseases, medications or traumatic life events can play a part. In times of stress, your body will need more magnesium than usual. If you’re already low, stress can exacerbate the problem. Also the stress hormones adrenaline and cortisol can increase when magnesium levels are low. Making sure you get enough magnesium will help to keep you calm and collected.
6. You Have High Blood Pressure or Heart Disease
Magnesium works with calcium to support healthy blood pressure and cardiovascular health. High blood pressure or hypertension can be a sign of magnesium and calcium deficiency. And since hypertension is the cause of 50 percent of all ischemic strokes it’s best to practice preventative medicine and get your magnesium.
A study published in The American Journal of Clinical Nutrition found that a diet rich in magnesium may reduce the risk of a stroke by 8 percent. Another study in the Circulation Journal tested the effectiveness of magnesium supplements on patients with heart disease and found that heart disease patients who took magnesium twice a day for 6 months had better physical stamina and healthier blood vessels.
5. You Suffer From Anxiety or Panic Attacks
Panic and anxiety symptoms are the worst. And since magnesium has a calming effect on the central nervous system, low levels of magnesium can cause irritability and nervousness. As magnesium levels continue to drop, it can leave you prone to high levels of anxiety, depression, panic attacks. Supplementing with magnesium has been shown to help promote a sense of calm while relaxing muscles and improving mood.
4. You Have Stomach Troubles
Digestive diseases like IBS, Celiac and Crohn’s disease can prevent you from absorbing a healthy amount of nutrients including magnesium.
3. You Can’t Shake That Tired Feeling
If you just can’t seem to get some pep in your step magnesium deficiency may be your problem. Magnesium plays a major role in the way the body produces cellular energy. The most main source of energy in the body is ATP (adenosine triphosphate), which much be bound to a magnesium ion in order to be biological. If the ATP in your body is finding it hard to partner with magnesium it may leave you tired and fatigued.
2. You Get Migraine Headaches
Migraines can be debilitating. And if you do get them you may be low in magnesium. People who suffer from migraine headaches usually have lower levels of tissue and serum magnesium compared to those who do not. One study showed that a supplement with 360 to 600 milligrams of magnesium daily reduced the frequency of migraine headaches by up to 42 percent.
1. You’ve Been Diagnosed With Osteoporosis
The older we get the more at risk we are for magnesium deficiency. A study published in Biology Trace Element Research found that supplementing with magnesium slowed the onset of osteoporosis “significantly” after just 30 days. Combining magnesium with vitamins D3 and K2 is an effective way to naturally build bone density even if you may already have osteoporosis.