9 Signs of Magnesium Deficiency You Should Know
Magnesium is a vital mineral and electrolyte crucial for over 300 enzyme processes in the body, including muscle function, energy production, and maintaining heart rhythm. Despite its importance, many people, particularly in developed countries, have insufficient levels.
### **Symptoms of Magnesium Deficiency**
– Fatigue
– Muscle spasms
– High blood pressure
– Irregular heartbeat
– Tremors
– Bone issues
– Mental health challenges
Certain conditions, such as chronic illness, alcohol misuse, or poor diet, can lead to deficiency.
### **Daily Magnesium Needs**
– Men: 400–420mg
– Women: 310–320mg (higher during pregnancy or lactation)
### **Magnesium-Rich Foods**
– Seeds: Sunflower, chia
– Nuts: Almonds, cashews
– Leafy greens: Spinach
– Grains: Brown rice, whole wheat bread
– Beans: Black beans, edamame
– Fish: Salmon
– Dairy: Whole milk, yogurt
– Fruits: Bananas, avocados
Supplements are another option but consult a healthcare professional before use.
Boosting magnesium intake through diet or supplements can significantly improve overall health.
