Do you suffer from chronic fatigue, headaches or cramps? That's could be a sign you have a magnesium deficiency! This mineral is very important for the proper functioning of our body and a deficiency may lead to several health problems. Discover in this article the different signs of magnesium deficiency and how to fix it!
To function well, our body needs more vitamins and minerals. A person who is deficient in these nutrients can be prone to many health problems. Magnesium is one of the most important minerals and most widespread in the body. It is mainly found in teeth, bones and, in lesser quantities, in the heart, brain and blood.
What are the functions of magnesium?
Magnesium is an important mineral to ensure the function of various organs. Indeed, it contributes to over 300 metabolic functions in the body.
This mineral is involved in bone construction, boosts energy, carries vitamins D and K, also potassium and calcium across cell membranes, detoxifies the body and participate in the metabolism of nutrients.
Consumed in sufficient quantities, this mineral can help prevent Alzheimer's disease because it can improve memory. Magnesium also helps reduce the risk of Parkinson's disease by keeping the muscles flexible. Several studies have shown that people with Parkinson's had low levels of magnesium in their brain.
The recommended daily intake varies by gender and body size but generally an average of 360 mg of magnesium is recommended for women and 420mg for men.
However, many people are deficient in this important mineral. A study, conducted in France between 1994 and 2003, found that women had an average intake of 280 mg, while 370 mg for men which is the below average recommended to intake.
Magnesium deficiencies are mainly related to current lifestyle: unhealthy diet, consumption of non-organic products (containing lesser amounts of magnesium) and stressful situations that cause a more abundant and faster use of magnesium than normal.
Signs of Magnesium Deficiency:
- Chronic fatigue
- insomnia
- osteoporosis
- Anxiety and depression
- Migraines
- Heart disease
- Cramps in legs
It is therefore important to restore magnesium levels in the body through food or dietary supplements to ensure a good health.
Magnesium sources
Food :
It is important to include magnesium-rich foods in your diet to increase the daily intake and prevent deficiencies. Among the foods to include:
- Dark chocolate
- Nuts
- Avocado
- Chia seeds, pumpkin, sunflower, flax ...
- Spinach
- Fish
- legumes