Health Media Today
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Signs You Could Have Magnesium Deficiency
Author : Carolyn Eagle, Senior Editor, Health Media Today Category : Nutrition
Magnesium is used by every organ of the body and yet Health Canada estimates that at least 42% of Canadians are deficient in this important mineral. In fact, magnesium deficiency tends to be highest in the most developed countries.
The reasons for this lack of magnesium in our diets has a lot to do with our lifestyles as Canadians. While modern farming has depleted much of the naturally occurring magnesium out of the soil, our bodies also play a big role in how and how much we absorb it. High levels of daily stress, foods and beverages with caffeine, alcohol, and sugar, and medications such as birth control pills, diuretics, antibiotics, and insulin all deplete the amount of magnesium we have in our bodies.
Why is magnesium so important? It is the fourth most abundant mineral in our bodies and helps with the function of our hearts, muscles, and kidneys – helping with blood pressure regulation, and warding off diabetes, and preventing osteoporosis. It also helps to balance out many other crucial nutrients such as calcium.
What many people don’t realize is that magnesium deficiency can have real symptoms. The recommended daily amount of magnesium is 310 to 320 mg for women and 400 to 420 for men and yet many Canadians fall far short of that amount.
The most common signs of magnesium deficiency are:
Low energy, fatigue
High blood pressure
Muscle spasms, cramps, and tension
PMS, menstrual cramps, hormone imbalances
Abnormal heart rhythm
There are many magnesium supplements on the market but you can also try including more of these magnesium rich foods in your diet:
Dark, leafy greens (collard greens, kale, spinach)
Nuts and seeds (pumpkin, sunflower, pine nuts, pecans)
Fish (salmon, mackerel)
Lentils and Soybeans (edamame, chick peas, white beans)