11 Signs You’re Deficient In Magnesium (And How You Can Fix It)
What if there was a magic pill that could make every cell in your body function better, increase serotonin, ease symptoms of PMS, help you deal with stress, make you sleep better, and do it with no side effects? Would you take it?
Well, magnesium might just be that magic pill!
WHAT IS MAGNESIUM?
Magnesium is often referred to as the most important mineral in our bodies. It has been well documented and proven to reduce stress and anxiety, facilitate deep sleep and relaxation, ease migraine headaches, restore energy levels, increase insulin sensitivity, and dramatically boost performance.
The list of what this miracle mineral does goes on and on. Yet experts have estimated that up to 80% of the population is deficient in this essential mineral.
Maybe, just maybe, the world would be a more peaceful, rested, stress-free place if we all had a little more magnesium in our diets!
Magnesium deficiency has been tied back to a long list of symptoms. Let’s take a look at them now.
11 SYMPTOMS OF MAGNESIUM DEFICIENCY
- High Cholesterol
- High Blood Pressure
- Insulin Resistance
Magnesium works mostly in our cells and tissues to produce energy. In other words, almost every bodily function, thought, and action requires magnesium.
It is quite obvious that making sure we get enough magnesium in our diets should be in the forefront of our minds.
So what are simple steps can you take to make sure that you are getting enough of this essential mineral?
WHAT CAUSES MAGNESIUM DEFICIENCY?
Firstly, understanding what contributes to magnesium deficiency allows you to make those diet and lifestyle choices that will create your greatest self and healthiest body.
Magnesium is burned up by the body to buffer and alleviate the physical symptoms of stress. It works to soothe muscles and nerve impulses, relaxing the body and mind.
You could think of magnesium as your personal internal massage therapist (spa music not included).
During times of stress make sure you are getting enough magnesium either through diet or supplementation.
Natural Calm® is a great brand of magnesium that can be sipped throughout the day in a beverage, or even applied topically and massaged into fatigued muscles.
NUTRIENT POOR FOODS
Many factors contribute to low nutrient content. The main factors include poor soil quality, over-cooking, long travel times for your food to get to you, and over-processing.
To ensure you are getting nutrient-rich foods, choose steaming over boiling, buy foods that are local and in season, and avoid long lists of ingredients that you can’t pronounce on your food labels.
SUGARS AND REFINED FOODS
Magnesium is used by the body to process sugar, so the more sugar you have the quicker you will burn through your magnesium stores.
Remember four grams of sugar is equal to about one teaspoon! Visualizing how much sugar is in your food can be shocking, traumatizing, and eye-opening. It can also be very helpful in making decisions about what food you eat!
As a side bonus, an added benefit of magnesium is that there is evidence that it can help stop sugar cravings!
So how do you deliciously make sure that you are getting enough magnesium in your diet?
FOODS THAT CONTAIN MAGNESIUM
Asian cultures are notoriously healthy and they tend to have quite a bit more seaweed products in their diets than in the west. There’s a reason that sea turtles are so relaxed all the time. They are munching on magnesium-rich seaweed all day long!
There are 12 grams of magnesium in just two tablespoons of kelp and 11 grams in wakame and nori. You can add these yummy foods to salads or soups, or use them as garnish. Also, making simple sushi wraps at home is a quick and easy way to incorporate these foods into your diet.
We all love an excuse to eat dark chocolate, but now you don’t need one! Dark chocolate is very high in magnesium, containing a whopping 41 grams per ounce!
This doesn’t mean eat a bar every day, but a thoroughly enjoyed piece or two can be a delicious way to give yourself a break and a little magnesium love.
Cacao and carob are also very high in magnesium. Look for them in the baking section and make sure they contain no additives. Sprinkle them on oatmeal or fruit or add them into smoothies for a tasty treat!
English walnuts, almonds, cashews and brazil nuts are particularly high in magnesium and the added crunch can work wonders at relieving stress, emotional eating patterns, and anxiety. Did I mention they are delicious?
Just one cup of sliced almonds contains 247mg of magnesium! Toss some nuts in your morning oatmeal, on your salad, or have them alone for a crunchy, satisfying snack!
It might not sound appetizing at first but krill, spirulina, and chlorella are some of the most nutrient-packed magnesium-rich foods you can find! Their amazing properties seem easily demonstrated by a blue whale surviving off of a diet of nothing but krill!
One of the easiest ways to incorporate these power-packed foods into your daily routine is by adding them to smoothies or taking them as a supplement. I won’t lie… some kinds of algae have a funky taste so taking a capsule supplement may be best.
You can also look for powders or liquids that don’t have binders, fillers, or sweeteners added to them.
Bonus feature of algae: An added benefit of chlorella is that it acts as a natural internal deodorant so you’ll not only be smelling amazing, but you will also have a beautiful magnesium-rich glow!
It may seem surprising but blackstrap molasses are very high in magnesium, iron, vitamin B6, potassium, and manganese. Talk about a superfood!
If recipes require small amounts of sweetener then blackstrap molasses are a great option. We all need a little sweetness in our life so why not make it healthy at the same time! You can also use them in teas or other hot drinks or baste meats like chicken or turkey with them to give them a rich color and slightly sweet taste.
Look for organic and unsulfured blackstrap molasses to make sure that you are getting the healthiest version.
HOW MUCH MAGNESIUM SHOULD YOU BE GETTING EACH DAY?
The amount of magnesium you should be getting in your diet varies based on age, gender, and stage and phase of life. Most adults require around 300 – 400 mg of magnesium unless you currently have a deficiency, in which case, supplementing with more until your levels reach normal is a common practice.
Here’s a table you can use as a guide:
DAILY MAGNESIUM REQUIREMENTS
Getting enough magnesium and protecting your body’s stores of it is an extremely powerful way to enhance your health and your life.
Little decisions and steps every day in the right direction have a far-reaching domino effect on all the corners of your life and paying attention to your magnesium levels may be one of the easiest and most powerful ways to change the way your body and mind are functioning.