Why Magnesium is Important to Your HealthAs mentioned above, magnesium plays a role in virtually every aspect of your health. Some of the main functions of magnesium are:
- Energy production, the energy storage unit of the body’s cells
- Helps promote proper digestion
- The body’s internal instructions for building proteins and new cells
- Enzyme activity, it helps enable thousands of bio-chemical processes
- Mineral balance
This leaves you with looking for signs and symptoms of deficiency. Below are 9 early warning signs that you are magnesium deficient.
- Leg cramps
- High blood pressure
- Muscle pain or fibromyalgia
- Persistent migraines
- Type II diabetes
- Numbness and tingling
- Personality changes
- Muscle contractions and cramps
- Abnormal heart rhythms
- Coronary spasms
Start With DietLike with most other nutrient or vitamin deficiencies, starting with your diet is best. As mentioned above there are several different food/food categories that are rich in magnesium. Among foods relatively rich in magnesium are dark leafy greens (spinach and kale), nuts and seeds (squash and pumpkin seeds), fish (specifically mackerel), beans and lentils (soybeans, kidney beans, chickpeas), whole grains (brown rice, quinoa), avocados, low-fat diary (plain non-fat yogurt, goat cheese), bananas, dried fruits (prunes, apricots, dates), and dark chocolate. Creating a balanced diet with some of the above mentioned foods will help increase the amount of magnesium you get in your diet.
If you are unable to increase your magnesium levels enough with diet alone, there are supplements you can use to bridge the gap. You do not want to overwork or shock your body by immediately spiking your magnesium levels with supplement. So, it is best to slowly incorporate and gradually increase the amount of magnesium you intake via supplements. It is recommended to increase to about 300-400 milligrams per day (you can safely take up to 600 milligrams a day). Also, if you are experiencing added trips to the bathroom, do not be too alarmed. Magnesium does act as a laxative, which is another reason to gradually increase your supplement dosage.