7- Seizures
NIH has done studies on magnesium and seizure activity, finding correlation between low levels in people who have seizures versus people with adequate levels of the mineral. Research from Oregon State University cites the fact that obstetricians treat pregnant patients with preeclampsia with magnesium to prevent seizures.
8- Muscle Cramps or Spasms
We all experience cramping from time to time after exercising or strenuous activity. However, abnormally frequent pain, spasmodic episodes, and cramping in the body – legs, arms, feet – could all indicate low magnesium.
9- Appetite Loss
Loss of appetite is one of the early warning signs of magnesium deficiency. It may also be accompanied by fatigue or nausea.
10- Restless Leg Syndrome
While restless leg syndrome can contribute to insomnia, magnesium levels can be the cause and remedy for the condition. It can relax nerves and muscles in the legs to relieve the symptoms of RLS like pain, spasms, and jittery muscles.
11- Irritability or Stress
When you’re not you and those other personalities take over, your nerves may be crying out for magnesium. Magnesium has been noted to have a chill-pill effect on people, balancing out behavioral changes.
12- Depression
Several studies have researched the link between depression and low magnesium, finding that it indeed plays a large role, including lowering serotonin. Many adults have found success when placed on magnesium supplements with the help of their physicians and psychiatrists. That includes treatment for post-partum depression and clinical depression.
13- Acid Reflux
Magnesium helps the sphincters in your esophagus to relax, therefore opening and closing properly. Indigestion can happen when food and acid are able to shoot back up into the esophagus. That’s why milk of magnesia can help calm acid reflux, but a permanent form of magnesium can also relieve chronic digestive issues.
Magnesium loss can be temporary or chronic. A temporary loss can occur through illness, or activities like drinking alcohol and coffee, or intense exercise. Chronic magnesium deficiency is usually caused by poor nutrition, disease, or hormone fluctuations.
To increase your dietary intake of magnesium, try these foods that are rich in the mineral:
- Almonds
- Avocados
- Pumpkin seeds
- Spinach
- Sesame seeds
- Sunflower seeds
- Salmon
- Bananas
- Legumes
- Peanuts
- Soybeans and soy milk
In terms of supplements, magnesium citrate and chloride are among the forms considered easily absorbed. Too much calcium is said to interfere with magnesium intake, so it’s best to take the two separately. However, Epsom salt is a natural way to absorb it through the skin, and can also relieve body aches.
According to the National Institutes of Health, those who are considered high risk for magnesium deficiency include type 2 diabetes patients, geriatric adults, or alcoholics.
If you believe you might have a magnesium deficiency or are considering taking supplements, speak with your doctor first to have your levels tested. You may only need to change your diet!
Have you had experience with low magnesium stores? Do you have any of these unexplainable symptoms?
Sources:
New York Times
NIH
NIH
Psychology Today
University of Maryland
Migraine Again
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