Magnesium is an essential mineral that provides a number of health benefits, however, up to 20% of the general population do not meet the recommended intake.
But how do you know if you are lacking magnesium and what should you do if you are?
Carry on reading to unlock everything you need to know about a magnesium deficiency, and how you can help to increase your intake.
Symptoms of a Magnesium Deficiency
Symptoms of low magnesium levels can present themselves both physically and mentally. Potential signs of low magnesium in the body include:
1. Muscle Cramps
If you’re suffering from frequent muscle cramps, you may have a magnesium deficiency.
Studies show that this may be due to the fact that magnesium plays a role in the neuromuscular transmission – the central nervous system which controls the movement of muscles in the body – and when levels drop, it can result in a muscle spasm.
2. Fatigue and Muscle Weakness
We can all experience the feeling of fatigue from time to time, but it may also be a symptom of a magnesium deficiency.
However, it can be hard to identify if fatigue is truly down to a lack of magnesium unless it’s accompanied by other symptoms, such as muscle weakness. This is because a magnesium deficiency may cause the loss of potassium in muscle cells, which could lead to muscle weakness.
3. Poor Sleep
Magnesium may cause a chemical reaction that works to relax the central nervous system, which promotes sleep. However, low levels of magnesium may lead to increased tiredness and fatigue. Therefore, maintaining your magnesium levels reduce any sleeping difficulties.
4. Reduced Appetite
Studies suggest that loss of appetite could be one of the early signs of low magnesium levels. But, to accurately determine whether this is linked to a magnesium deficiency, it may be beneficial to get your magnesium levels tested – especially if experienced alongside other symptoms.
What to do if You Have a Magnesium Deficiency
Evaluate Your Diet
Magnesium can be obtained through your diet. So, if you’re lacking magnesium and are looking to improve your levels, the following foods may be able to help:
- Avocados – They offer 14% of the recommended dietary allowance (RDA) of magnesium in one medium avocado (80g)
- Nuts – Another quick and easy high magnesium snack to add into your routine is nuts, including almonds, cashews and Brazil nuts. 30g contains 15% of your RDA of magnesium
- Dark Chocolate – If you’re looking to cure a chocolate craving, dark chocolate is a great option, and in just 28g you’ll find 15% of your RDA of magnesium
- Wholegrains – Wholegrains like wheat, oats and barley are great sources of many nutrients, including magnesium. 130g of wholegrains contains 30% of your RDA
While these foods are all excellent sources of magnesium, if you find that you are not able to get a sufficient amount from your diet, supplements could be the answer.
Consider a Magnesium Supplement
We have a wide range of magnesium supplements that are an easy and effective way to maintain adequate levels. From magnesium powders to stir into water every morning to a daily magnesium gummy, pick out your preferred formula and start to incorporate it into your everyday routine.
Now you know if you might be lacking magnesium, check out our blog below and discover the many benefits magnesium has on your overall health.