Magnesium is one of those minerals we usually never think about, but it does so much for our bodies. From making energy to nerve function and muscle recovery, it’s involved in more than 300 processes! However, many women end up running low on magnesium without even noticing.
Our in-house expert, Dt. Aparna Pandey, MSC-Nutrition and Dietetics, shares the most common signs that may be your body’s way of saying, “Hey, I need more magnesium!”
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Chronic Fatigue or Low Energy
Are you tired even after getting a good sleep? Magnesium is needed for energy production. Low levels leave the body unable to make sufficient ATP (our energy currency), leaving you feeling weak or lethargic during the day. Tip: A breakfast high in magnesium, such as oats with nuts or seeds, can provide your energy with a healthier start!
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Muscle Cramps, Twitches, or Spasms
If you’re constantly experiencing cramps, particularly in your legs or feet, at night, it may be a magnesium problem. Magnesium is the one that relaxes the muscles after contraction. So when the levels of magnesium are low, your muscles will remain tense for a bit and easily cramp up.
Tip: Sprinkle pumpkin seeds, almonds, or spinach into your meals to increase magnesium naturally.
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Recurring Headaches or Migraines
If you experience frequent headaches, particularly migraines, you may want to investigate your magnesium levels. This is found at low levels in migraine sufferers, and magnesium works to relax the brain nerves and blood vessels.
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Irregular Heartbeat or Palpitations
This one is frightening, but it is nice to know. Magnesium helps keep your heart healthy by controlling the way your heart contracts and relaxes. If you experience fluttering or irregular beats, it may be associated with a deficiency, particularly if you are stressed or have other health problems. Always have heart symptoms evaluated, but do think about magnesium if you experience repetitive palpitations.
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Anxious, Restless, or Moody
Magnesium is involved in stabilizing brain chemicals such as serotonin. As levels fall, you might feel anxious, overwhelmed, or inordinately irritable. It’s something I commonly see with women experiencing hormonal imbalance or PCOS as well. Magnesium calms the nervous system, so it can really be beneficial for emotional equilibrium.
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Difficulty Sleeping or Light, Broken Sleep
Magnesium regulates the sleep hormone melatonin and relaxes the nervous system. If your sleep is light, broken, or you are having trouble sleeping and waking up a lot, magnesium might be the ticket. Have a warm glass of milk or banana and nut butter before bed. It is soothing and magnesium-rich!
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High Blood Pressure or Tension
Magnesium is a blood vessel relaxant. If your BP is higher (even borderline), raising your magnesium levels may be beneficial. It’s a milder approach to cardiovascular wellness without the use of drugs, particularly in the initial stages. Leafy greens, avocado, whole grains, and seeds make excellent additions to your regular meals.
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Hand & Foot Numbness/Tingling
This may feel like pins and needles, particularly when waking up or sitting for long periods. It may be an indication of magnesium deficiency impacting nerve function. Don’t brush it off, it is your body attempting to speak with you!
The Bottomline!
Magnesium is really a rockstar mineral that doesn’t receive nearly enough praise. If you are experiencing these symptoms, it may be time to pay closer attention to your magnesium levels either through diet or a supplement, if necessary, but always under the guidance of a professional. Even small ones, such as munching on roasted seeds, adding more greens to what you eat, or cutting out whole grains, can make a huge difference in the way you feel. For more nutritional tips, CLICK HERE!
Disclaimer: This article is meant for informational purposes only and must not be considered a substitute for professional advice.
