Magnesium Deficiency: 9 Symptoms and 9 Necessary Food Fixes

magnesium deficiency

Did you know that 80 percent of all Americans are magnesium deficient? Magnesium is essential for cellular health and plays a key role in over 300 separate chemical reactions in the body.

Not having enough magnesium in your diet can lead to variety of health issues that negatively impact your quality of life.

Low Magnesium Symptoms

low magnesium symptomsFollowing is a list of 9 signs and symptoms that may indicate your levels of magnesium need to be higher.

1.) Feeling Anxious

If you find yourself worrying more than usual or dealing with anxiety on a frequent basis, too little magnesium may be the reason behind your feelings.

Since magnesium promotes relaxation, a lack of this mineral can affect your mood and feelings of well-being. You may also want to try adding a pickle to your diet to relieve your anxiety as well.

2.) Craving Chocolate

Sometimes, when we crave certain foods, it can mean our body is needing more of a certain vitamin or mineral. It is important to listen closely to your body and try to figure out what your cravings mean.

A craving for chocolate could mean your body requires additional magnesium since dark chocolate is an excellent source of this mineral (one serving contains over 24% of the recommended daily serving).

3.) Difficulty Sleeping

Another sign that your body needs more magnesium is dealing with sleep issues. If you struggle to fall asleep or stay asleep, you might benefit from raising your levels of magnesium.

Even a small shortage of magnesium can make it difficult for your brain to relax at night.

4.) Irregular Heartbeat

In addition to relaxing the muscles in the body, this mineral also relaxes the muscles in the heart. Without enough magnesium, the heart can beat irregularly. This condition is known as arrhythmia.

5.) High Blood Pressure

Magnesium helps blood vessels expand and relax. This helps keep blood flowing smoothly and easily. If you have high blood pressure, low magnesium could be part of the reason.

Here are other ways you can lower blood pressure naturally.

6.) Headaches or Migraines

If you have a headache or a migraine, consider eating some chocolate instead of reaching for a painkiller. Magnesium’s calming properties can help ease tension and relax muscles in your neck.

These upper neck muscles can cause migraines when they are tense.

7.) Muscle Cramps & Spasms

Since magnesium helps promote muscle relaxation, low levels of this mineral can lead to painful muscle cramps and spasms. These cramps and spasms occur when low levels of magnesium cause the muscles to contract on their own.

8.) Acid Reflux or Heartburn

If you suffer from acid reflux or heartburn on a regular basis, consider trying some magnesium-rich foods instead of medication. You can also try these 8 natural heartburn remedies that experts swear by.

9.) Trouble Going to the Bathroom

Magnesium helps relax the digestive system as well. If the body’s levels of magnesium are too low, it causes the intestines to contract more.

This lack of relaxation in your digestive system makes it harder for the waste to move through. This can lead to constipation (difficulty passing stools).

Foods High in Magnesium

If you are trying to raise your levels of magnesium, eating the right foods is an easy way to help. Consider adding a few of the following nine foods to your diet on a regular basis.

1.) Cocoa

foods high in magnesium - cocoa
Photo: TastySuperfoods.com

Cocoa is full of magnesium and a wide range of other vitamins and minerals such as calcium, copper, zinc, phosphorus, and potassium.

2.) Quinoa

Foods High in Magnesium - Quinoa
Photo: Foodbeast.com

Quinoa supplies high-quality protein, amino acids, and magnesium. As a bonus, it is gluten free.

3.) Halibut

Foods High in Magnesium - Halibut
Photo: Downshiftology.com

Halibut, a type of fish, contains high levels of protein as well as high amounts of magnesium.

4.) Spinach

Foods High in Magnesium - Spinach
Photo: AuthorityNutrition.com

Spinach is packed with a variety of beneficial vitamins and minerals including calcium, zinc, potassium, Vitamin K, Vitamin A, Vitamin C, and more. It is also an excellent source of magnesium. These nutrients help support overall health.

5.) Cashews

magnesium deficiency
Photo: HomeRemedyShop.com

Cashews contain high levels of magnesium as well as antioxidants and copper to support overall health.

6.) Almonds

Foods High in Magnesium - Almonds
Photo: Thanyapura.com

Almonds contain healthy fats and high amounts of magnesium. They help reduce the risk of heart disease and lower cholesterol levels.

7.) Rice Bran

Foods High in Magnesium - Rice Bran
Photo: IndiaTimes.com

Rice bran is low in sodium but high in magnesium. It is important for keeping the heart, kidneys, nervous system, and brain healthy.

8.) Brazil Nuts

 Foods High in Magnesium - Brazil Nuts
Photo: Livestrong.com

In addition to healthy fats, Vitamin E, and B Vitamins, Brazil nuts also contain a good source of magnesium.

9.) Pumpkin Seeds

Foods High in Magnesium - Pumpkin Seeds
Photo: HomeCookingMemories.com

Pumpkin seeds are loaded with both zinc and magnesium. These minerals help fight germs and viruses and keep the body healthy.

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