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What are the signs of a Magnesium deficiency?

What is Magnesium?

It’s important to give you a bit of background to the importance of Magnesium.  Magnesium is a key nutrient in the body, which is often overlooked.  It plays an important role in keeping your bone structure healthy as well as being an essential nutrient for the growth and maintenance of your organs, nerves and blood.  It also helps the muscles to function at their optimum and helps with tiredness & fatigue.  The average body contains around 25 grams of magnesium, of which, over 50% is found in the skeletal system with the rest present in muscles & connective tissue and blood and other fluids.

How do I know if I have a Magnesium deficiency?

Despite its importance, studies show that around 50% of the Western population do not consume enough magnesium, whilst in the UK according to National Diet and Nutrition Surveys, over 70% of Women and 50% of Men do not consume enough magnesium, so it could be a vital nutrient you’re missing!

Whilst the only way to identify a magnesium deficiency for certain, is to have a blood test via your GP, there are some tell-tale signs that could easily indicate a magnesium deficiency, if you know what you’re looking for. 

  • Leg problems including Muscle cramps & twitches and restless leg syndrome
  • Brain & Mood problems including Brain fog, Anxiety & panic attacks, lack of focus & concentration, inability to cope with stress, headaches & migraines
  • Heart problems including high blood pressure and heart palpitations
  • Sleep problems including Insomnia & never feeling rested even after sleep
  • Hormonal problems including PMS and Menstrual cramps

It’s more than likely if you have two or more of these indicators, you could be magnesium deficient, and your symptoms could improve by simply increasing your magnesium intake. 

Which foods are rich in Magnesium?

Whilst foods often lose their mineral content during processing, there are many foods that are rich in magnesium which can be added to, or increased in your diet.  Some of the most popular items include:

  • Fruit & Vegetables:  Blackbeans, Chickpeas & Peas, Spinach, Kale, Avocado & Bananas
  • Nuts & Seeds:  Almonds, peanuts, cashews, Brazil nuts, flaxseed, pumpkin seed and chia seed
  • Fish: Mackerel, Salmon & Halibut
  • Wholegrains:  Oatmeal, whole wheat, barley, buckwheat & quinoa

Alternatively, you could consider taking a magnesium supplement.  The recommended daily intake is between 300mg and 400mg which is suitable for adults, but as with any nutritional supplement, it can interfere with some prescription medication, so we strongly suggest you speak with your Pharmacist or GP for personal advice.

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