A nutritional deficit is no joke, and can often cause chronic health problems. The worst part of such a situation is that it can be very hard to know you are missing something without expensive testing. Often times, we don’t realize that we were lacking a certain vital nutrient until we supplement it, at which time our bodies reward us with a sense of well-being and health.
Magnesium is no different- as an essential body element responsible for hundreds of biological processes, a lack of this key nutrient can cause all sorts of issues. By listening closely to your body, and supplementing accordingly, you’ll be able to correct most nutritional problems. After all, human beings did it for thousands of years without the use of blogs, didn’t they? For the sake of ease and peace of mind, let’s look at a few of the nagging symptoms of magnesium deficiency you might come across.
Magnesium is thought to play an important role in sleep regulation, and not getting enough in your diet can easily lead you tossing and turning. Studies have shown deeper, more restful sleep particularly in elderly patients who corrected their magnesium deficiencies through supplementation.1 Good sleep is a cornerstone of a healthy, active lifestyle, so make sure you aren’t being kept awake by something as easily remedied as a nutritional imbalance.
2) High blood pressure
Not to be overly alarmist, but high blood pressure can be a kind of silent killer. Usually, there are no overt symptoms, and there are many cases of blood pressure problems leading to hypertension and heart attack. A simple trip to your pharmacy or doctor will usually quell any doubts you have, but while you are at it know this: a healthy supply of magnesium in the body is known to lower blood pressure. 2
3) Stress and anxiety
These days, stress is a way of life. Whether it is a visit from your mother in law or a screaming toddler, finding your Zen can be difficult. What makes inner-peace even more challenging to obtain is a lack of magnesium, and studies have shown a decrease in stress in lab mice under adverse conditions when supplementation was implemented.3
4) Difficulty focusing
When there is work to be done, a lack of focus can stop you dead in your tracks. Whether it is a wandering mind or the dreaded “brain fog” the inability to use your brain to full capacity can be devastating for your finances, relationships, and general happiness. If you are feeling a bit hazy, a lack of magnesium could be to blame, and early studies have linked deficiencies to the rise of ADHD in children.4
Life requires energy to spare, and a healthy diet and plenty of exercise are by far the best habits one can have for maintaining strength and endurance. If you have already taken care of these key areas, and are still feeling fatigued, a bit of magnesium might be just what you need to put the pep back in your step. Studies show that athletic types burn even more magnesium that your average sedentary office worker.
6) Digestive Issues
Some people report that magnesium aids in their digestion and helps them to be more “regular”. If you are backed up, you might try supplementing with a bit of “milk of magnesia” (Magnesium Hydroxide) to help clear the system and bed down the fires of indigestion.
7) Bone fragility
Milk is not the only path to healthy, strong bones. If you have been diagnosed with osteoporosis or have recently suffered a fracture, your bones may be lacking in magnesium. Studies have proven that magnesium is an essential element in bone strength, and that supplementation can prevent breaks and grow solid bone structures.5 So why not? There are few side effects from magnesium and heaps of benefits. You might be surprised how much better you feel when combining supplementation with a healthy diet and exercise.
- Held K,et al Oral Mg(2+) supplementation reverses age-related neuroendocrine and sleep EEG changes in humans. Pharmacopsychiatry. (2002)
- Hatzistavri LS, et al Oral magnesium supplementation reduces ambulatory blood pressure in patients with mild hypertension. Am J Hypertens. (2009)
- Poleszak E,et al Immobility stress induces depression-like behavior in the forced swim test in mice: effect of magnesium and imipramine. Pharmacol Rep. (2006)
- Kozielec T, Starobrat-Hermelin B Assessment of magnesium levels in children with attention deficit hyperactivity disorder (ADHD). Magnes Res. (1997)
- Carpenter TO,et al A randomized controlled study of effects of dietary magnesium oxide supplementation on bone mineral content in healthy girls. J Clin Endocrinol Metab. (2006)