Do your legs start to twitch in the night? Does it feel like creepy crawlies are running up and down your calves as you try to nod off? If you find yourself grappling with restless leg syndrome, unexplained muscle cramps, fatigue, or frequent headaches, you might be one of the 70% of adults experiencing a magnesium deficiency. This mineral plays a vital role in our overall wellbeing but it’s often overlooked until these symptoms start to pop up. Even then, it can take some time to pinpoint it as the root cause of these issues.
Today we’ll fill you in on why you need magnesium, how you can spot the signs of a deficiency, and how to ensure you’re getting enough of this essential mineral on a daily basis
Benefits of Magnesium
Help to Prevent and Manage Type 2 Diabetes
Studies show that magnesium deficiency significantly increases the risk of diabetes. Alarmingly, every 100 mg decrease in magnesium intake correlates with a 15% increased risk of this condition. Supplementing with magnesium can help to regulate your insulin levels for effective blood sugar management, reducing your risk of developing diabetes.
Help Ease Constipation
Magnesium relaxes your bowel and increases water in the intestines, which helps to relieve constipation. Whether you suffer from chronic bowel issues or on/off constipation, it’s worth looking into your magnesium intake.
Improve Mental Health
Maintaining optimal magnesium levels has been shown to significantly improve symptoms of depression and anxiety. If your mental wellbeing is going downhill, this is a great natural aid to add to your diet.
Better Sleep Regulation
Magnesium levels are associated with sleep quality. Increased magnesium intake is linked to better sleep quality and a reduced risk of short sleep duration. Supplementing magnesium may be a reasonable approach to enhance sleep.
Migraine Relief
Magnesium’s involvement in maintaining the nervous system means a deficiency may contribute to neurological complications, including migraines. Studies indicate that magnesium supplementation could reduce the frequency and intensity of migraine headaches.
Support Heart Health
Magnesium can protect heart health by reducing inflammation and improving risk factors like blood pressure and blood sugar levels. Studies have also shown supplementation can lead to decreased LDL (bad) cholesterol levels.
Strengthen Bones
Approximately 60% of magnesium in the body is found in bones so it’s no surprise that it plays an important role in bone health. Increasing your magnesium intake will result in higher overall bone mineral density and reduced risk of fractures.
Recognizing the Signs of Magnesium Deficiency
Watch out for these red flags that your magnesium levels are getting too low:
- Muscle Cramping and Pain: Magnesium is a key player in muscle function. Deficiency can lead to cramps and persistent pain.
- Fatigue and Low Energy: Magnesium is essential for energy production. When your levels are low, you’ll feel constantly tired and drained.
- Frequent Headaches or Migraines: Magnesium helps regulate neurotransmitters and low levels may contribute to headaches or migraines.
- Heart Rhythm Changes: Magnesium is crucial for heart health and deficiency can lead to irregular heart rhythms.
- High Blood Pressure: Magnesium plays a role in blood pressure regulation. Low levels may contribute to hypertension.
- Irritability or Moodiness: Magnesium influences neurotransmitters that impact mood. Low levels can lead to irritability.
- Difficulty Sleeping: Magnesium promotes relaxation. If you struggle with insomnia or poor sleep, you may be deficient.
- Food Cravings (especially sweets and chocolate): We all crave some chocolate now and then, but if it’s more than usual then it could be a sign of a magnesium deficiency.
How to Add More Magnesium to Your Diet
Luckily, there are many foods out there that are rich in magnesium! It’s just a matter of ensuring you add them to your diet regularly. Dark chocolate (the darker the better!), nuts and seeds, vegetables, grains, dairy products, fruits, beans, and legumes are all excellent sources of this essential mineral. In addition, our Liposomal Magnesium supplement will immediately replenish a deficiency and help you to get back to full health. Remember, it’s all about balance: a magnesium-rich diet supported by supplementation will ensure you get the best possible benefits from this essential mineral.
