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You're irritable and tired? Perhaps you feel foot pain or leg cramps and have problems with swallowing and sleeping? Those symptoms are signs of magnesium deficiency. Do not worry, it is easy to provide your organism with as much magnesium as it needs by food or supplements. Try to help yourself by eating tasty meals and staying relaxed. Learn about that essential mineral and find out if you're deficient in magnesium.

Important role of magnesium

Magnesium is a crucially important mineral for the human body. It is essential for staying fit and healthy and is connected with brain biochemistry. Magnesium takes part in transmission of nerve impulses, detoxification, and production of energy. It is responsible for the neuronal membrane fluidity, formation of bones, and body temperature regulation. The mineral activates muscles and nerves, takes part in building genetic material, and even helps to digest food. It can be found in many enzymes in our body, which are responsible for regulation of blood sugar levels, proper action of heart muscle and much more. Although we know that magnesium is one of the most essential minerals for us, there are still many people who are deficient in it.

What happens without this important mineral?

Many neuromuscular and psychiatric symptoms are the consequences of its deficiency. The first ones are subtle - you can feel foot pain or leg cramps. You are weak and irritable, don't want to eat and have nausea. If you don't do anything to help yourself, the symptoms become worse. Your muscles go into spasm and heart can't function properly, you can't swallow and sleep. Other signs of magnesium deficiency include numbness, panic attacks, agoraphobia, anxiety, neck pain, tension headaches, and many more. That mineral is essential to every cell in the human body and that's why there are so many symptoms of its deficiency. Not all of them occur at once and it's quite easy to ignore your health problems by saying "I'm just tired".

Dietary sources of magnesium

There's a way to provide yourself with enough magnesium - and it's a really tasty solution! You have to eat nuts, green vegetables like spinach, seeds (sesame, sunflower or pumpkin), beans, dried and fresh fruit like avocado and bananas, low-fat dairy, fish and dark chocolate. There are enough components to prepare delicious and healthy meals and desserts. But there's the dark side of magnesium-rich diet - food has less magnesium nowadays, because that mineral is farmed out of the soil. Most vegetables grown today are deficient in minerals. Farmers often use herbicides that block the uptake and utilization of magnesium and other important compounds. That's why you should buy organic food. Organic fruit and vegetables may have more magnesium, as most fertilizer used on conventional farms relies heavily on other minerals, such as nitrogen or potassium instead of magnesium. You can buy foods from your local farmers market or foods that are certified organic. It’s the best way to support an environmentally friendly agriculture and buy healthy and magnesium-rich products.

Health benefits

Are you still not convinced that you should add magnesium-rich food to your diet? There are many more benefits of mineral supplementation. First, magnesium regulates high blood pressure. Second, it lowers the chance of getting coronary heart diseases and decreases the risk of abnormal heart rhythms. What is more, magnesium is important in sleep regulation and relaxation of the nervous system. Thanks to this mineral, you're less stressed and more cheerful! Magnesium can treat depression and migraines, and cure some forms of psychiatric dysfunctions. Its deficiency increases a risk of developing type-2 diabetes.

Listen to your body

You need magnesium and now you know it for sure. But are you really deficient in it? The best way to find out is to visit a doctor, who will examine you and help you to choose the best supplement. If you think that you don't have enough magnesium in your body, there are things you can do right now. Change your diet - eat foods that are rich in magnesium and drink less coffee. It is important to be active and relaxed so exercise every day and try not to stress so much. Remember - such changes aren't special treatment, slimming diet or revolution. They can help you to be healthy and are a part of a new, better lifestyle.

Karolina Ziaja

A huge fan of dogs, good coffee and literature. Biology student on the University of Opole. Interested in combination of technology, design and care for the environment.

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