It’s amazing how a shortage of just one nutrient can have such a huge impact on your health.
The standard American diet has changed drastically over the last few decades, causing a rise in health problems that were rarely seen before. Chronic nutrient deficiencies are commonplace now, leaving many people in a state of poor health.
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Magnesium is one of the most common nutritional deficiencies. It can be very difficult to get from food sources and, unfortunately, the body relies heavily on magnesium for many important processes. Find out if you have a magnesium deficiency and how you can get back on the road to health.
Why Is It So Hard to Get Enough Magnesium?
Once upon a time, it was super simple to get the recommended amount of magnesium every day. Just eating produce would supply you with the magnesium you needed. This mineral was prevalent in soil, but due to erosion and modern farming practices, there is barely any magnesium in the farming soil.
Magnesium is found naturally in foods like dark leafy greens, mackerel, nuts, seeds, and beans—all foods that don’t play a big role in today’s commonly unhealthy diets. You can also find it in specific supplements.
Check out 32 symptoms of magnesium deficiencies to see if your magnesium levels aren’t quite up to par.
32 Signs That You Have a Magnesium Deficiency
- Memory loss
- Potassium deficiency: may cause extreme thirst, fluid retention, and irritability
- Muscle cramps
- Heart issues
- Blood clots
- Difficulty swallowing
- Liver and kidney disease
- High blood pressure
- Calcium deficiency
- Bowel disease
- Type II diabetes
- Respiratory difficulties
- Fertility/childbearing issues: Getting or staying pregnant, preeclampsia, preterm labor
- Tooth decay
- Raynaud’s syndrome: may cause cold fingers or toes, color changes in skin due to temperature changes, and numbness in extremities
- Personality changes: often similar to symptoms of anxiety, depression, and other mood disorders
How to Fix This Problem Now
Magnesium Rich Foods Include: pumpkin seeds, spinach, swiss chard, sesame seeds, quinoa, black beans, cashews, sunflower seeds, and navy beans.
If you don’t get enough magnesium every day, you’re doing your body a big disservice. This mineral is used in over 300 bodily processes and chemical reactions, so not getting enough may be severely hindering your health and your body’s potential.
Adding more magnesium-rich foods to your diet, such as those listed above, can help you increase your levels. Even if you try to get a variety of foods every day, though, you may still find that you can’t hit your recommended daily value.
That’s where supplementation comes in, whether oral or transdermal. When it comes to oral supplements, we recommend a more bioavailable type such as magnesium citrate, malate or glycinate, and to aim for dosages of 200mg or more. Lastly, while more research still needs to be conducted as this is a newer supplement, many healthcare practitioners are now recommending topical magnesium to boost serum magnesium levels. The latter has the added benefit of providing pain relief as well!
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