How Does Magnesium Deficiency Affect Our Wellbeing?
Magnesium is a mineral needed by the body’s regulatory and biochemical systems. It plays a key role in energy production, nerve and muscle function, bone and teeth structure, DNA replication, and RNA and protein synthesis.
Magnesium deficiency, also known as hypomagnesemia, occurs due to inadequate intake or impaired intestinal absorption of magnesium. It is often associated with low potassium and low calcium.
There are certain factors that can increase a person's risk of developing magnesium deficiency symptoms. These include:
- Continually eating a low-magnesium diet
- Being pregnant and lactating
- Being hospitalized
- Old age
- Taking certain medications, such as antibiotics, proton pump inhibitors, bisphosphonates, and diuretics
- Having gastrointestinal disorders such as Crohn's disease, celiac disease, or regional enteritis
- Having parathyroid disorders and hyperaldosteronism
- Losing excessive amounts of magnesium through urine and sweat resulting from genetic disorders or drinking too much alcohol
- Having type-2 diabetes
Here is the list of early warning signs that could indicate that your body is deficient in magnesium:
Irregular Heartbeat
Muscle Cramps Or Tremors
Kidney Stones
Depression
You are experiencing a major depression if you lose interest or you are at a depressed mood for at least two weeks. You may also have issues about sleeping, concentration, eating, energy, self-image or thoughts of suicide or death.
Ringing In The Ears Or Hearing Loss
Studies revealed that sufficient amounts of magnesium can prevent the formation of free radicals that can lead to hearing loss.
There are foods that are high in magnesium but considering your busy schedule and your day-to-day routine, maybe you don’t always have them in your kitchen. One of the best ways of ensuring you get enough magnesium is by taking a magnesium supplement.
Either way, here is the list of foods you can add in your diet to increase your body’s magnesium levels.
- Nuts, especially almonds, cashews, peanuts
- Seeds (Flax, pumpkin and chia seeds)
- Spinach
- Kale
- Mustard greens
- Black beans
- Edamame
- Peanut butter
- Whole wheat bread
- Avocados
- Bananas
- Potatoes
- Some Fatty Fish (salmon, mackerel and halibut.)
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