While other vitamins and minerals might make all the headlines, magnesium (Mg) plays an incredibly important role in the body. It’s responsible for over 300 biochemical reactions, from protein synthesis to cardiac function, yet magnesium deficiency is worryingly commonplace.
Environmental factors like soil depletion have reduced magnesium levels within the food we eat, making it difficult for people to get optimal nutrition from their diets alone, so how can you make sure you’re getting enough of it to prevent health problems?
HOW DO YOU KNOW IF YOUR MAGNESIUM IS LOW?
First things first, you might want to consider whether or not you have a magnesium deficiency, a condition that has serious health consequences. Studies have suggested that around 75% of the US population aren’t meeting their recommended daily intake of magnesium, meaning that most people are at risk of becoming deficient and experiencing health problems as a result. Some symptoms of magnesium deficiency are more noticeable than others, so keep a close eye on your health to spot the signs that you might need more magnesium in your diet.
Some early signs of hypomagnesemia — a deficiency in magnesium — can include:
- Nausea and vomiting
- Muscle weakness
- Twitching eyelids
- Disrupted sleep and fatigue
- Migraines and/or headaches
- Muscle cramps
- Constipation.
Magnesium deficiency might also be linked to more serious conditions. It’s worth having a check-up with your doctor in case you’re prone to seizures or if you have high blood pressure, fibromyalgia or bone conditions like osteoporosis. A lack of this important mineral might even be the underlying cause for these conditions; even if it doesn’t turn out to be the root cause, a lack of magnesium will exacerbate these problems.
IMPROVING YOUR DIET TO TOP UP YOUR MAGNESIUM
Now, the good news! There are a few easy ways to ensure that your magnesium levels don’t drop to a point where you become deficient and start experiencing health problems.
Eating plenty of magnesium-rich foods can help maintain healthy levels of magnesium in your bloodstream. Some foods include:
- Almonds
- Cashews
- Brazil nuts
- Avocados
- Bananas
- Spinach
- Kale
- Dark chocolate
It goes without saying that eating a balanced diet is one of the best ways to maintain your health, but adding a few more magnesium-rich foods to your shopping list can give your body the extra boost it needs to stay in the best condition possible.
WHAT CAN LOWER MAGNESIUM LEVELS?
Some food and drinks will enhance your magnesium levels, but others will negatively affect your magnesium absorption and have other consequences for your health too. Compared to vegetables, chocolate has a lot fewer nutrients and is high in sugar, so becoming dependent on one particular food isn’t a good long-term option for getting your magnesium fix.
Coffee can deplete micronutrients, but only if consumed close to mealtimes. Otherwise, it’s generally fine if you stick to a couple of cups a day. On the other hand, alcohol impairs nutrient absorption. Being mindful about when and how much alcohol you consume can help increase the number of nutrients absorbed into your bloodstream, benefiting your health.
With all this to bear in mind, it’s no wonder that magnesium deficiency is so prevalent, so is there an easier way to ensure you’re getting the right amount of vitamins and minerals?
ARE THERE ANY BENEFITS TO TAKING A MAGNESIUM SUPPLEMENT?
Though diet is certainly the best way to take magnesium, if you’re finding your nutritional needs a bit of a balancing act then magnesium supplements make it easy to manage your intake and are ideal for anyone with allergies or food sensitivities. If you don’t have enough time to prepare healthy meals for breakfast, lunch and dinner every day of the week to keep on top of your magnesium levels, a supplement might be the solution you’re looking for.
Many mineral supplements are available in various formats. Whether you prefer tablets, capsules, powders or liquids, your choice of magnesium supplement per day can keep your body functioning the way it should, helping you stave off migraines, stop annoying eye twitches and allowing you to get a more peaceful night’s sleep.
If you’re in any doubt about your magnesium intake, supplements can make managing your health a lot more simple, allowing you to focus on the important things in life and helping you to stay happy, healthy and productive no matter your age.
However, always consult a doctor or pharmacist first before you start taking supplements.