Seven Warnings for Magnesium Deficiency
Have you ever been so obsessed with chocolate that you can’t get out of it? Have you ever jumped out of bed and wailed because of cramps in the middle of the night? Or you are facing the trouble of being unable to fall asleep or sleeping peacefully? If the above answers are all yes, You may have symptoms of magnesium deficiency without knowing it.
You may be surprised. In fact, many people do not have enough magnesium intake without knowing it. In the United States, according to a study, about 50% of people in the United States lack magnesium in their diets but are not taken seriously. This may increase the risk of high blood pressure, diabetes, osteoporosis, and some cancers. The most worrying thing is that most people are not aware of the fact that they are lacking in magnesium, but magnesium is actually involved in more than 300 biological enzyme reactions in the body. Magnesium deficiency will greatly affect human health.
So how can you tell if you are magnesium deficient? The following seven warning signs can tell you the fact that you may be deficient in magnesium:
When the content of magnesium and calcium in the body is not balanced, muscle cramps are prone to occur. If you often experience cramps inexplicably without strenuous exercise, you can start to check whether you have insufficient intake of magnesium-containing foods, because magnesium It can help muscles relax. Magnesium deficiency is prone to excessive muscle tension and cramps. Modern people (especially young people) are less likely to be calcium deficient. Therefore, people who often cramp can first consider supplementing magnesium to improve their symptoms.
Millions of people around the world are troubled by sleep disorders every year. Magnesium plays a key role in stabilizing the central nervous system. If magnesium is lacking, your central nervous system may not be able to relax, which will affect the quality of sleep. In particular, studies have found that the time of the eye movement period in magnesium deficiency is quite short. The eye movement period is the beginning of deep sleep. The inability to enter the eye movement period normally will reduce the time of deep sleep and increase the chance of awakening. , Greatly reduce your sleep quality.
Dark chocolate contains a lot of magnesium. About four pieces of dark chocolate can replenish the basic magnesium ions you need in a day; people often have wonderful reactions and unconsciously crave for the nutrients lacking in their body, so when you want to eat chocolate for unknown reasons, it is likely to be a warning sign to your body, telling you that your body is lacking in magnesium!
Magnesium is the most important mineral that can help you relax. If you experience anxiety or panic inexplicably, this may be an early symptom of your central nervous system being affected by magnesium deficiency. When you feel uncontrollable anxiety and depression, trying to supplement 200mg of magnesium daily may make you feel a lot more relaxed.
Some people cannot understand why they suffer from high blood pressure. Their eating habits and daily routines are quite normal and healthy. They should not be the risk group for high blood pressure. At this time, you can consider whether this is a symptom caused by magnesium deficiency. Magnesium can help the blood vessels relax. If the magnesium content in the body is insufficient, it may make the blood vessels too tight and difficult to relax, resulting in excessive blood pressure. At the same time, magnesium deficiency will also cause the electrolyte imbalance in your body. Imbalance can also cause high blood pressure.
Arrhythmia is a common disease in modern people. Usually, after the arrhythmia occurs, medication is taken to control it. But in fact, some people’s arrhythmia is caused by magnesium deficiency; the normal operation of the heart muscle requires a large amount of magnesium ions. Myocardium lacks magnesium, and the myocardium cannot contract normally, causing arrhythmia.
If you often have constipation, this may also be a sign of magnesium deficiency, because magnesium deficiency will keep your intestines in a tight state, making it harder for wastes in the body to pass through the intestines; supplementing magnesium can help relax your intestines and make you The peristalsis of the intestine is more regular, so that you can defecate regularly; magnesium ions can also help water enter the intestine, soften the stool, and make the bowel movement more smooth.
Clinically, if there are more than two of the above seven signs, your body is likely to be deficient in magnesium. These symptoms can be relieved after additional magnesium supplementation.
How can you increase the magnesium content in your body?
Under normal conditions, you need 400mg to 1000mg of magnesium per day. The most direct way to supplement is to eat more magnesium-containing foods. The main natural source of magnesium is plant-based foods, such as nuts (including: pumpkin seeds, cocoa, sesame… etc.), leafy vegetables (highest green vegetables), legumes (such as soybeans, red beans, black beans… etc.) Etc.), whole grains, etc. are more abundant, and you can consume them from natural foods.
However, modern people’s dietary habits are not good, and it may not be easy to get enough magnesium by changing their diets. At this time, you can consider choosing additional health foods containing magnesium to supplement: you can consider for example magnesium malate, magnesium citrate or Magnesium chelated by animal and plant amino acids to supplement your needs will have higher absorption and better effect than traditional magnesium oxide.
The body is “deficient in magnesium”. Inflammation in the body and cardiovascular problems! A table tells you what to eat for magnesium supplement.
Compared with vitamins or calcium, the importance of the nutrient “magnesium” to the human body is relatively unfamiliar to people.S
The absorption of magnesium in the diet will be affected by other diets. For example, if there are amino acids, lactose and other ingredients in the diet, it will promote the absorption of magnesium, but if you consume too much phosphorus, zinc, fatty acids, oxalic acid, phytic acid, and dietary fiber, etc., Will reduce the absorption of magnesium.
In addition, the kidney is the main organ that maintains the constant and excretion of magnesium in the body. Therefore, with aging or chronic kidney disease, the absorption rate of magnesium in the intestine will decrease. However, when the intake of magnesium in the diet is very low, the kidney’s ability to reabsorb magnesium will increase to maintain the balance of magnesium in the body.
Lack of magnesium increases the risk of cardiovascular disease
The research on the relationship between magnesium and health began with the “Bantu” who live in southern Africa. No one of this ethnic group has ever suffered from arteriosclerosis. This aroused the curiosity of scientists to study and found that this group of “magnesium” intake The amount far exceeds that of other ethnic groups.
Magnesium has the function of inhibiting platelet aggregation, so if it is lacking, it may increase the risk of cardiovascular disease. Not only that, magnesium deficiency can also increase chronic inflammation in the body, which is related to the occurrence of many chronic diseases, especially the mortality rate of cardiovascular diseases. Studies have shown that people who drink hard water have a relatively high calcium and magnesium content in the water and have a low cardiovascular disease mortality rate. Therefore, if the blood magnesium concentration is normal, the risk of atherosclerosis is low.
Eat a balanced diet without magnesium deficiency and eat more vegetables containing chlorophyll
In fact, you can get enough magnesium from a balanced diet. A survey by the National Health Agency has shown that people who have magnesium deficiency, which may be caused by an unbalanced diet, such as eating too little fruits and vegetables. Since one of the components of chlorophyll is magnesium, all vegetables rich in chlorophyll, including spinach, cabbage, etc., as well as germ, bran of whole grains, stone fruits, seeds and bananas, are rich in magnesium. .
To increase the intake of magnesium, it is recommended to focus on grains, vegetables, nuts and fruits. As long as you master the principle of a balanced diet, or eat more of the above-mentioned foods high in magnesium, you can get enough magnesium, without the need to supplement magnesium health foods. If too much magnesium is ingested, it will be naturally excreted in urine and will not stay in the body.