Four signs of low magnesium and why the supplement is becoming so popular
In an effort to reduce stress and anxiety as well as improve general body function, more and more of us are turning to magnesium supplements these days.
So much so, in fact, that Waitrose recently reported sales of the supplement had skyrocketed up 44 per cent. Yet despite the essential mineral being found in everyday foods such as fish, leafy vegetables, nuts, or milk, experts say magnesium deficiency is still a relatively common problem.
Doctor Kishan Vithlani, NHS GP and medical director at Qured, has warned of the problems we could encounter when running low on it. Speaking to Express.co.uk, he explained: “Most people are unaware of the key minerals that we should be stocking up on over the colder months. One of the most important of these minerals is magnesium - often described as the ‘miracle’ mineral.
“Magnesium is a mineral that is essential for healthy muscles, nerves, bones and blood sugar levels. If you don't get enough magnesium in your diet over a long time, you may be at a higher risk of health problems such as diabetes, or an irregular heart rhythm which could lead to a heart attack or stroke. It can also increase your likelihood of developing osteoporosis.”
As such he has shared four warning signs of a magnesium deficiency. He added: “Magnesium deficiency can manifest as a collective of symptoms, as opposed to just one or two symptoms on their own.”
Woman tells of losing 29 kilos and becoming a bodybuilder in her 60s
Not feeling hungry
Dr Vithlani said: “While loss of appetite can point to different health concerns such as stress, a stomach bug, or a side effect of medications, it can also be the result of a magnesium deficiency. If you are experiencing nausea and vomiting in conjunction with a loss of appetite, it’s important to get your magnesium levels checked, especially because vomiting will also contribute to your magnesium levels falling further.”
Muscle twitches and cramps
Muscle cramps or twitches are among the most common signs of magnesium deficiency, says Dr Vithlani. He added: “In severe cases, it can even cause seizures or convulsions. While twitches can be associated with excessive tiredness or too much caffeine intake, magnesium can also be the cause. Scientists believe these symptoms are caused by a greater flow of calcium into nerve cells, which over-stimulates the muscle nerves.”
Feeling weak and stiff
Feeling physically weak and stiff is another telltale sign of magnesium deficiency. The expert said: “Low magnesium levels affect multiple body processes including nerve signalling and potassium levels in muscle cells, which may cause fatigue and weakness. Fatigue and weakness alone may not be a sign of magnesium deficiency but combined with other symptoms, they could indicate that your magnesium levels are low.”
Mental health isssues
If your magnesium level is low it could affect how you feel mentally. Dr Vithlani warned: “You may find that you don’t feel 100 per cent yourself. For some people, this may involve feeling less emotional. While others suffering from magnesium deficiency may find themselves feeling even more anxious than usual. Some studies have even suggested that there is a link between low magnesium and depression.”
What to do if you think you're low on magnesium
Dr Vithlani says if you are concerned about your magnesium levels then it's best to get a doctor or private provider to test you for deficiency.
How much magnesium do you need?
NHS guidelines say adults aged 19-64 typically need 300mg of magnesium a day for men and 270mg for women. As with any supplement, it's vital to stick to the usage instructions on the packaging and consult your doctor or pharmacist if uncertain. The NHS advises against high magnesium dosages (exceeding 400mg daily) as it may lead to short-term diarrhea, with uncertain long-term effects.
Can you get magnesium through your diet?
Plenty of foods are naturally good sources of magnesium – including leafy greens such as spinach, as well as nuts, avocado, tofu, and whole grains including oats and barley. Plus dark chocolate, bananas and some oily fish such as salmon and mackerel. And there’s good reason why experts always recommend starting with a balanced diet when it comes to health.
As nutritionist and health coach Yasmeen Alsumait (healthylivingbyyasmeen.com) explains: “Consuming magnesium-rich foods offers more than just magnesium itself. Foods such as nuts, legumes, seeds and leafy greens also come bundled with essential dietary fibre and other nutrients crucial for overall health.
“For example, the high source of fibre found in such foods aids digestion, promotes a healthy gut microbiome, and supports regular bowel movements. Additionally, many magnesium-rich foods provide a spectrum of vitamins and minerals that work synergistically to boost immunity, enhance nutrient absorption, and maintain various bodily functions.”
Read more similar news:
Comments:
comments powered by Disqus
