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Magnesium Deficiency Warning Signs

MagnesiumMagnesium is one of the most important minerals for human health. It is active in more than 300 enzyme systems that regulate your body, particularly the synthesis of protein, muscle and nerve function, blood glucose control, and the regulation of blood pressure. You need magnesium to produce energy and for synthesis of DNA, RNA, and to keep your bones strong.

Your body contains about 25 grams of magnesium. Fifty to 60 percent of this is located in the bones, while the rest is present in soft tissues. Unfortunately, you may be of the 75 percent of Americans who is deficient in magnesium. Magnesium deficiency has been called the “invisible deficiency,” because most people are not aware they are lacking in this critical mineral.

Magnesium deficiency may first appear as loss of appetite, headache, nausea, fatigue and weakness. While these symptoms are minor, a deficiency that continues over time can result in more severe symptoms, including:

  • Anxiety and Panic Attacks
  • Asthma
  • Blood Clots
  • Bowel Diseases
  • Cystitis
  • Depression
  • Diabetes
  • Fatigue
  • Heart Disease
  • Hypertension
  • Hypoglycemia
  • Insomnia
  • Kidney Disease
  • Liver Disease
  • Migraines
  • Nerve Problems
  • Osteoporosis
  • Tooth Decay

In its advanced stages, a magnesium deficiency can result in seizures, personality changes, and abnormal heart rhythms.

Getting enough magnesium is not difficult, although you must find a balance between the foods that supply your body with the mineral, and those that interfere with your body’s ability to absorb it. These factors are associated with lower levels of magnesium:

  • Excessive Soda or Caffeine – Caffeine is a diuretic, which may mean that you are urinating magnesium out of your body each time you consume it. Studies show that if you regularly consume caffeine, your body may be deficient in both magnesium and calcium.
  • Excessive Alcohol – Consuming excessive alcohol can interfere with your body’s absorption of vitamin D, which helps to absorb magnesium. Low vitamin D levels can cause low magnesium levels.
  • Too Much Sugar – Sugar can cause your body to excrete magnesium through the kidneys.

It’s possible to take a magnesium supplement, but getting what you need from food is preferable. Many natural foods are rich in the mineral. Here are some common sources of magnesium:

  • Tofu
  • Legumes
  • Whole Grains
  • Green Leafy Vegetables
  • Brazil Nuts
  • Almonds
  • Cashews
  • Pumpkin and Squash Seeds
  • Pine Nuts
  • Black Walnuts
  • Spinach
  • Pistachio Nuts
  • Oatmeal
  • Bananas
  • Cocoa Powder
  • Dill Weed
  • Basil
  • Cumin Seed
  • Tarragon
  • Poppy Seed
  • Sage

One tasty way to ensure your body is receiving and absorbing enough magnesium is to juice your greens. Start your day with a green smoothie, and your body will thank you.

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Category: Food, Wellness

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