Could Magnesium deficiency be the cause of your health problems?

We all know that to be healthy, we need to exercise, get enough sleep, eat right and build meaningful relationships. There needs to be a balance, too much of anything can throw your body out of whack. Nutrition has gained a lot of importance in the last few years, and I see many people today moving away from eating junk to choosing wholesome meals and organic produce. When we hear the word “Magnesium”, it usually takes us back to that chemistry class in school. Magnesium is one of the most essential and vital macro-minerals that is responsible for more than 300 functions in your body.

Many factors could lower your magnesium level such as diets low in vegetables, fruits, whole grains, eating a high protein diet and refined foods can have an impact on how your body absorbs magnesium. Other things include birth control pills, chronic stress, soil depletion, and supplementing with too much calcium, iron or sodium can influence your body’s ability to absorb Mg.

What are some of the symptoms of Magnesium deficiency?

• Heart disease: Research shows that low magnesium levels in the body as one of the greatest indicators of heart disease. One may experience slow, rapid or sudden changes in a heartbeat that may be due to magnesium deficiency.
• Anxiety & Depression: Chronic stress can decrease magnesium levels in the body and can affect one’s stress response, recovery and repair. Mg converts an amino acid called tryptophan into serotonin. Serotonin is a mood-enhancing hormone that produces melatonin which is needed to get a good night’s sleep. Magnesium supplements can have a significant impact on those who suffer from anxiety and depression as it relaxes the body, including your mind.
• Hormonal problems: Low levels of magnesium can affect thyroid function — the conversion of T4 to active T3 can be disrupted. On the other hand, magnesium deficiency can retain excess oestrogen in a woman’s body. When the body keeps excess oestrogen, it could lead to weight gain, irregular periods and breast cancer amongst others. Magnesium is needed to regulate blood sugar levels, thus improving one’s insulin sensitivity.
• Fatigue & Muscle Weakness: Feeling fatigued from time to time is normal, but always feeling low on energy, muscle weakness or mental exhaustion could indicate Mg deficiency.
• Digestive Problems: Your gut is an indicator of overall health. When you notice irregular bowel movements, it could be a result of Mg deficiency as this is an essential mineral that helps move food through the intestines.
• Bone Health: Calcium cannot do its job without sufficient magnesium in the body. A low level can cause frequent fractures or osteoporosis as it plays a vital role in building muscle as well as strengthening your bones.

Here’s what you can eat to boost your Magnesium levels:

Nuts — Almonds & Brazil nuts

Avocados

Legumes

Tofu

Beans

Seeds — Pumpkin seeds

Green leafy vegetables — Spinach & Kale

Seafood — Salmon, Tuna & Mackerel

And of course my favourite DARK CHOCOLATE!

Some people may still be Mg deficient in spite of eating foods rich in this mineral. In such situations, Mg supplements may become necessary. Anything excess will always backfire; those who overdose on these supplements may experience diarrhoea, so avoid popping in too many pills. Absorption of this mineral depends on factors like the amount of Mg in one’s diet, gastrointestinal health as well as the overall Mg status in the body.

Here are some of the different forms of magnesium used for various purposes:

Magnesium citrate: This is one of the most commonly used supplements that’s easily absorbed by the body compared to other forms of magnesium. It’s helpful for digestive problems such as constipation and mental health issues such as anxiety and depression.

Magnesium chloride: Often used to treat heartburn, constipation and low magnesium levels. It is available as a topical that can relieve muscle aches and pains.

Magnesium malate: This form of magnesium is easily absorbed in the digestive tract, may prevent headaches, treat heartburn and has a milder laxative effect compared to the other types.

Magnesium sulphate: Also called as Epsom salt can help soothe sore muscles and reduce stress. Use this instead of bath bombs!

Magnesium glycinate: Due to its calming effect, it can help reduce stress, insomnia, depression and anxiety. More studies are needed, as the evidence is limited.

Magnesium taurate: Healthy levels of magnesium are needed to regulate blood sugar in the body, and this form may help improve blood sugar levels.

When you take the right form and dosage, this mineral can be quite beneficial to your overall health. Be sure to check with your doctor before you take these supplements.

Note: People with kidney disease, diabetes, heart disease and intestinal disease should avoid taking magnesium supplements without consulting their health care practitioner.

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