Not feeling rested even after 8 hours of sleep? Feeling bloated even though you’ve been eating healthy? Magnesium deficiency symptoms are pretty wide-ranging.
Do you experience depression or anxiety, even though things are pretty good in your life right now? Are you suffering from muscle cramps or twitches that you can’t control, even though you’re taking vitamins?
Well…you may be suffering from a magnesium deficiency. And believe me, you’re not alone!
What does a magnesium deficiency look like?
Why Does Mag Matter?
Magnesium is responsible for over 700 different metabolic processes in your body. Some people call it the ‘master mineral’ because, without it, your heart can’t beat regularly, you can’t absorb calcium and your circadian rhythm would be thrown off completely. When you’re lacking in magnesium, your emotions may be all over the place and your muscles won’t be able to fully relax.
Magnesium is what your body needs in order to make sure that it can get calcium to the places that matter — namely, into your bones (instead of your arteries, your joints, etc.). It helps to ensure that there’s no excess calcium floating around in your system wreaking havoc.
Magnesium is a mineral, not a vitamin. Vitamins and minerals function differently in the body, but many of them work together to ensure that your organs are healthy, your blood flows properly, your body clears itself of toxicity and your brain and nerves function well. Magnesium regulates how your body uses zinc, calcium, potassium, vitamin D, copper and other nutrients.
For more on the good that magnesium does for your body, check out recent post on the Top 10 Benefits of Magnesium.
How Do You Know if You Have a Magnesium Deficiency?
The symptoms of magnesium deficiency are pretty wide-ranging. If you only have one or two symptoms, you might not have a deficiency (or not a serious one at any rate), but if you notice three or more persistent symptoms, you should increase your intake of magnesium-rich foods and take a magnesium supplement to see if it helps. You can be tested for magnesium deficiency, but it’s difficult for a doctor to assess your actual mag levels with a blood test. This is because magnesium hides in your tissue cells, it doesn’t necessarily show up in your blood. Even if you don’t have a serious magnesium deficiency, but you have a symptom or two, you can always supplement (start slowly!) and see if they improve. Your body will automatically rid itself of any excess magnesium, so if you start to notice loose stools after beginning a supplement, scale back.
Common symptoms of magnesium deficiency:
- nausea and/or vomiting (extreme)
- heart palpitations
- muscle cramping and/or unexplained muscle soreness
- sore joints
- circadian rhythm off-balance; feeling awake at night and sleepy during the day
- muscles ‘jumping’
- twitching eyelids
- high blood pressure or low blood pressure
- heart concerns
- respiratory problems
- poor memory
- restless leg syndrome
- seizures (extreme)
- poor hair and nail growth
- migraines or frequent headaches
We all get headaches from time to time, and sometimes it’s hard for everyone to sleep or to remember things…but if you notice these symptoms becoming more than just occasional issues and you feel they’re becoming persistent aggravations, you might have a real problem that needs resolution.
The fastest way to resolve a magnesium deficiency is to eat more magnesium-rich foods. If you find that you can’t get enough magnesium through your diet, you can supplement with a topical magnesium spray. Topical magnesium will get into your system faster and more completely than a pill, as it is absorbed quickly through your skin and goes directly into your bloodstream.
Eat These Foods to Get More Magnesium in Your Diet
Vegetables, nuts and seeds are some of your best sources of magnesium. Even though the mineral is abundant in our food supply, lots of people have a hard time getting enough of it in their daily intake.
That may be because we are so in love with the convenience, sugar and salt that come with processed foods that many of us have trouble eating healthy. If you put in the effort though, you can increase your levels by carefully monitoring your diet to ensure you include plenty of magnesium-rich foods. A healthy adult needs 360-400 mg of magnesium daily.
Here is a list of some of the most magnesium-rich foods you can eat…
- spinach – 1 cup = 39.1% of your daily magnesium intake
- swiss chard – 1 cup = 37.6% of your daily magnesium intake
- turnip greens – 1 cup = 31.7% of your daily magnesium intake
- black beans – 1 cup = 30.1% of your daily magnesium intake
- brown rice – 1 cup = 20.4% of your daily magnesium intake
- lima beans – 1 cup = 20.2% of your daily magnesium intake
- kidney beans – 1 cup = 18.6% of your daily magnesium intake
- quinoa – ¾ cup = 29.6% of your daily magnesium intake
It’s valuable to know that even if you eat a diet that is high in whole, unprocessed foods and even if many of those foods are relatively high in magnesium, it can still be tough to get as much magnesium as is recommended for a healthy adult.
This has a lot to do with industrial farming practices. Our soil is stripped of various nutrients —like magnesium — over time and chemical fertilizers don’t replace them. This means that the food we grow today has less magnesium in it than the same crops would have had 50 to 100 years ago.
Maybe that’s why as many as 80% of American adults are deficient!
Whether you think you may have a magnesium deficiency or not, proper magnesium intake is very important for overall health.
Though eating magnesium-rich foods is always beneficial, I recommend that you add a magnesium supplement to your daily routine as well to make sure that you’re getting enough regardless of your eating habits, body chemistry or day-to-day changes in routine. A great way to receive magnesium via supplement is with a topical magnesium spray.
Activation Products have the best magnesium. It’s called EASE magnesium, and it is the perfect solution that we’ve been using for years. You can simply spray the mineral right onto your skin.
Each bottle of EASE is filled to the top with 100% pure iMCH™, our all-natural, bioavailable magnesium. Delivering 27.2mg of magnesium per spray, EASE is easily absorbed into the skin, enters the bloodstream and goes right to work in your cells. It can help to eliminate aches and pains and feelings of stress and anxiety. It aids in digestion, as well as ensuring a deeper and more satisfying sleep. Getting enough magnesium has never been so easy!
Don’t be one of the 80% who are plagued with magnesium deficiency issues. Face the problem head on.