August 14, 2018 by: Ralph Flores
News) If you’re like most people, there are days when you hit a slump —
whether it’s a challenging day at work or at home or just “one of those
days.” While we usually point to stress as the main culprit for these
slumps, some experts suggest that this could be an indicator of
is an essential mineral “which plays a crucial role in more than 300
different enzymatic reactions in the body each day.” However, not everyone
is getting the recommended daily allowance (RDA) of this nutrient.
(Related: Magnesium is Vital for Good Health.)
a separate study, researchers found out that almost half of the U.S.
population did not meet their magnesium RDAs for over a year.
This leads to low levels of magnesium in the bloodstream which leads to an
increased risk of Type 2 diabetes, metabolic conditions, hypertension, and
in extreme cases, sudden cardiac death.
an article in Daily Mail, medical doctor and broadcaster Dr. Michael
Mosely talked about how the mineral could treat various sicknesses such as
migraines, premenstrual tension (PMT), and constipation. He also lists
down some things that you should look out for to know if you’re magnesium
- You have trouble sleeping. “Magnesium
contributes to the normal function of the nervous system thereby
offering nervous system support which may then assist with sleep
disturbance,” according to London-based nutritionist Rick Hay. This is
because of magnesium’s effect on the brain — it increases the release of
a chemical neurotransmitter called gamma-aminobutyric acid (GABA)
which play a crucial role in sleep regulation. A clinical study
conducted among senior adults was able to conclude that increased
intake of magnesium improved their quality of sleep.
- You’re prone to depression. Magnesium
has a hand in biochemical reactions that happen in our body. In our
brain, it’s part of the chemicals that protect against neuron
damage from stress, as well as excessive calcium intake. If a
person lacks magnesium, this can exacerbate major bouts of depression —
coupled with excessive calcium intake and stress, could be a cocktail of
conditions such as agitation, asthenia (lack of energy), and
irritability, among others.
- You have migraines. People with
low levels of magnesium are more prone to headaches. In a clinical
study, people who took magnesium reduced their frequency of having a
migraine attack by 41.6 percent over those who did not.
- You want chocolates more than
usual. Chocolates are a sweet treat, but if you find yourself
wanting more of the sweet stuff, it may be because of magnesium
deficiency. If you must reach for it, go for dark chocolate — the
highest levels are found in bars that have over 60 percent cocoa.
- You’re having muscle spasms. Calcium
and magnesium work together to regulate muscle contraction. Too
little magnesium causes excess calcium to bind to the muscles leading to
problems with contraction — which can be felt through leg cramps and
- Your eye twitches a lot. “One of
the most common ways magnesium deficiency can manifest is through eye
twitches,” Hay explained. A lack of magnesium affects the muscles around
your eye, which makes for involuntary spasms and twitches.
- You have irregular heartbeats. In
this case, your heart skipping a beat doesn’t mean your heart’s aflutter
— it’s a serious sign that you’re depleted your magnesium resources.
When this happens, arrhythmia (the formal name for irregular heartbeats)
is a common indicator. If this is not treated, this can lead to cases of
hypertension, blood clots, and coronary heart disease.
- You’re tired. According to
experts, magnesium helps with the natural production of energy in the
body, allowing it to release energy. If there isn’t enough magnesium in
the body, the creation of adenosine triphosphate (ATP), a compound
needed for creating energy, is hampered.
- You have an acne breakout. When a
person lacks magnesium, they’re also missing one of the minerals that
fight inflammation caused by skin disease. In fact, magnesium salt
therapy has been used to treat skin disorders for a long time.
more magnesium to your diet
your magnesium intake doesn’t need to be difficult — there are a lot
of foods that provide magnesium. A good rule of thumb to follow is that
foods that contain dietary fiber also provide magnesium. These include green
leafy vegetables (such as spinach), legumes, nuts, seeds, and whole
grains. Here are some magnesium-rich food sources, based on the National
Institutes of Health (NIH).
- Black beans
more about magnesium and how to add it to your diet by going to FoodScience.news today.