Magnesium is a vital mineral and is involved in all sorts of biochemical reactions that keeps the body functioning smoothly. It helps in muscle and nerve function, controls blood pressure, promotes bone health, and even aids in energy production. Magnesium is essential to the bone, nerve, and muscle health but a lot of us are unable to get enough of it through our diet; a situation called hypomagnesemia or magnesium deficiency.
Dr Anurag Kumar, Senior Nutrition Specialist at Health and Care Multi-Speciality Hospital, notes that magnesium deficiency often goes undetected because the symptoms are not easy to observe at the initial level. It is common to attribute fatigue, mood changes, or muscle cramps to stress or dehydration without realizing that these symptoms can be associated with low magnesium levels. Untreated deficiency over time can cause severe complications, such as heart arrhythmias, osteoporosis, and chronic fatigue.
You can consume magnesium-rich foods like nuts, seeds, leafy greens, whole grains, and legumes. However, poor diet, high stress, and certain illnesses can deplete magnesium reserves. Recognizing the signs early can help prevent serious health issues.
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7 Warning Signs of Magnesium Deficiency
Persistent Muscle Cramps and Spasms
Frequent muscle cramps (especially legs) are one of the earliest symptoms and quite common. Magnesium is necessary for your muscles to relax after contraction, so if you are low in magnesium, your muscles stay tight and spasm painfully.
Constant Fatigue and Low Energy
Magnesium plays a role in cellular energy production. So, if, despite full hours of sleep, you always feel fatigued, a deficiency might be the cause. How less magnesium reduces ATP (energy molecule) production which leaves you drained.
Irregular Heartbeat (Arrhythmia)
Magnesium is an essential mineral that helps with optimal heart function. A lack of it might lead to arrhythmias, heart palpitations, or skipped beats. This is one of many symptoms that should never be disregarded given that significant cases may even elevate the danger of heart issues.
Frequent Headaches or Migraines
Those who have low levels of magnesium usually tend to suffer from frequent headaches or migraines. Third, magnesium deficiency can alter neurotransmitter function and blood vessel constriction, two factors involved in headaches.
Anxiety, Irritability, and Mood Changes
Are you more anxious, stressed, or irritable than usual? Magnesium is important in considering neurotransmitters that affect mood. When it becomes low, you could feel anxious, restless or even mildly depressed.
Sleep Problems or Insomnia
It activates the parasympathetic nervous system, which helps in sleeping better by inducing relaxation. A lack of it means having trouble sleeping, having trouble staying asleep, or having shallow sleep.
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Tingling or Numbness in the Hands and Feet
A lack of magnesium can impact nerve function, which may result in numbness, tingling, or a pins-and-needles feeling in the arms and legs. It will only continue to get worse if you neglect it and lead to weakness in the muscle.
What To Do When You Spot These Symptoms
If you have several of these symptoms, go to your doctor for a blood test. The Doctor suggests increasing magnesium through natural sources, such as almonds, spinach, pumpkin seeds and avocados. In extreme cases, your doctor may prescribe you magnesium supplements (with medical guidance).
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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