Are You Really Getting Enough Magnesium?

From supporting muscle and nerve function to energy production, magnesium is essential.

And while low magnesium levels don’t always produce symptoms, they can lead to other health risks such as diabetes, heart disease, and high blood pressure.

So, how can you tell whether you might not be getting enough magnesium and what can you do about it?

Let’s get into that now.

What Depletes the Body of Magnesium?

There are a few factors that can deplete the body of magnesium, but poor diet is the most common.

Not eating enough foods that are rich in magnesium or eating a lot of refined and processed foods can lead to a magnesium deficiency.

Another cause is having too many antibiotics, diuretics, or chemotherapy agents in your system.

And finally, strenuous, regular exercise can also lower magnesium levels.

Possible Signs of a Magnesium Deficiency

When you don’t get enough magnesium, you could start experiencing one or more of the following symptoms:

• Fatigue and general sleepiness
• Loss of appetite
• Nausea
• Muscle weakness and spasms
• Pins and needles
• Abnormal heart rhythms

How Is a Magnesium Deficiency Diagnosed?

To officially determine whether you might have a magnesium deficiency, your doctor will need to run a blood test – a urine test can also be used in some cases.

Once you share your symptoms with your GP, they can let you know whether a magnesium deficiency might be a possibility and act accordingly.

Treating a Magnesium Deficiency

The good news is that treating a magnesium deficiency is easy and your doctor will more than likely suggest a magnesium supplement to get you back to appropriate levels. Magnesium creams are also available if you want to help your muscles repair and soothe pain following exercise.

It is important to take the recommended dose though as too much magnesium can cause cramps, diarrhea, and vomiting. The recommended dietary allowance for magnesium for adult men is 400-420 mg per day. The dietary allowance for adult women is 310-320 mg per day.

Another simple way to treat a deficiency is to eat more of the right foods. Here are a few recommendations:

• Dark, leafy vegetables such as spinach
• Nuts and seeds such as peanuts, cashews, and almonds
• Dark chocolate
• Peanut butter
• Wholewheat bread and cereals
• Soymilk
• Plain, low-fat yogurt
• Brown rice
• Avocado
• Proteins such as salmon, chicken breasts, or ground beef

In closing, if you suspect that you might be lacking in magnesium, consider a supplement and a few dietary changes. However, if you are experiencing severe, ongoing symptoms, it’s best to start with a visit to your general practitioner.