6 Signs Indicating Magnesium Deficiency

◇ Rats frequently appear

Magnesium is an essential mineral for energy utilization, nerve, and muscle function. When deficient, muscle cramps may occur.

The main causes of magnesium deficiency include chronic alcoholism or frequent drinking, malabsorption due to chronic diarrhea, long-term use of gastrointestinal medications, and extreme fasting diets.

In fact, the likelihood of magnesium deficiency is very low in healthy individuals.

However, when experiencing cramps or spasms in the calves after exercise, taking magnesium often alleviates the symptoms. This is because magnesium appears to positively influence recovery after exercise by regulating glucose metabolism, which is the energy source for muscles, and inflammatory responses.

However, since muscle cramps can occur due to medical issues, it is advisable to consult a doctor.

◇ Becoming more sensitive and depressed

When magnesium deficiency occurs, it can lead to difficulty in emotional regulation, resulting in symptoms such as irritability, anxiety, restlessness, and depression.

Magnesium helps maintain the balance of neurotransmitters and regulate stress responses.

For this reason, some psychiatrists recommend magnesium supplements for patients experiencing symptoms of anxiety or depression. Additionally, magnesium levels in the body can decrease during stressful situations, so magnesium supplementation may be necessary even in high-stress circumstances.

◇ It becomes difficult to get a good night's sleep

If magnesium deficiency occurs, it becomes difficult to relax and maintain a comfortable state, leading to poor sleep quality and insomnia. However, it is important to check for other causes of insomnia, such as sleep apnea, before taking magnesium supplements.

Magnesium is involved in the production of melatonin and plays a role in regulating the sleep-wake cycle. Melatonin is a hormone that induces sleep, and if magnesium is not sufficiently supplied, melatonin production decreases, which can lead to sleep problems.

◇ Blood pressure rises

If blood pressure is rising, magnesium deficiency could be one of the causes.

Magnesium helps regulate blood pressure by relaxing the muscles of arteries and veins. A deficiency in magnesium can cause blood vessels to constrict, leading to an increase in blood pressure.

Multiple studies have confirmed the blood pressure-lowering effects of magnesium. According to research, hypertensive patients who took magnesium supplements showed a significant reduction in blood pressure.

Magnesium, along with calcium, helps maintain a regular heartbeat, which is beneficial for heart health.

◇ Bones become weak

Magnesium deficiency is associated with low bone density and a high risk of osteoporosis.

Magnesium plays an important role in bone metabolism, particularly by activating vitamin D to support bone health.

Additionally, magnesium helps transport calcium to be incorporated into new bones. These functions are essential for strengthening bones and maintaining bone density.

Some experts argue that the ratio of magnesium to calcium in the diet should be at least 2:1 for optimal health and bone density.

◇ I keep craving sweets

Craving for sweet snacks may be due to magnesium deficiency. When magnesium is lacking, it fails to properly calm the nervous system and regulate blood sugar levels, leading to a desire for sugar.

Additionally, increased anxiety and difficulty falling asleep can lead to a vicious cycle of cravings for sweet foods.

Therefore, if you crave sugar too much, it is healthier to consume magnesium-rich legumes, whole grains, and leafy vegetables like spinach instead of chocolate.

The recommended daily intake of magnesium is 350mg for adult men and 280mg for women. Magnesium plays a role in activating over 300 enzyme reactions and acts as a catalyst for numerous chemical reactions in the body.