Do you have a hard time focusing? Do you get cramps at different times of the day? Do you have an aversion to crowds? Do you experience more sweating than usual? Difficulty sleeping? You may be deficient in magnesium!!!!
Potential signs of a Magnesium deficiency:
- Brain fog
- Muscle cramps/tightness
- Elevated blood pressure
- Craving chocolate
Magnesium is the 4th most abundant mineral in the body. It is found in every cell and regulates over 300 different biochemical reactions and bodily functions. Over 50% of Canadians do not get sufficient magnesium through the diet because of poor food processing techniques and malabsorption issues.
Magnesium can help with:
Supporting energy + mood
- Magnesium is needed to regulate the production of ATP (Body’s energy source) and serotonin (important mood stabilizing neurotransmitter). Low Magnesium levels can contribute to fatigue, depression and anxiety
- Magnesium is needed for serotonin production, which gets converted to melatonin. Melatonin is the hormone that regulates sleep.
Helps with the regulation of minerals like sodium, calcium and potassium in our nerve cells
- When there is a deficiency in magnesium, the switch allows excess calcium into cells, which can lead to muscle cramps!
Regulates bowel movements
- Low magnesium can lead to constipation
Regulates muscle tension
- Magnesium is responsible for relaxation so a deficiency can result in stiffness, cramping and spasm
- In order for Vitamin D to help calcium get into the cell, bones need the right amount of magnesium
- There is a direct correlation between estrogen/progesterone and magnesium levels in women. Low magnesium levels can make menstrual cramps more severe.
Improves Migraines + Headaches
- Through promoting relaxation of muscles
Reasons you might be low in Magnesium:
- Not eating enough foods that contain magnesium (Grains, spinach, pumpkin seeds, almonds, nuts, green leafy veggies, fish, clean meat)
- **NOTE – 50-70% of Magnesium is lost in water when vegetables are boiled!
- Chronic stress can deplete magnesium levels in your body, increasing the demand for it
- Certain Medications can block the absorption of Magnesium (ex. PPI’s, Antibiotics, Contraceptives)
- Excessive intake of alcohol, sugar and caffeine
Magnesium deficiency is actually more common than you’d think. If you can relate to any of these signs and you believe you may be deficient, talk to your Naturopathic Doctor to find out which magnesium would work for you and what dose would be best suited for you!
The advice in this article is for informational purposes only. It does not replace the care of a Naturopathic physician.