How do you notice magnesium deficiency?
10 signs to watch out for
Do you have muscle spasms, facial twitches, insomnia or chronic pain?
Then read on, it pays to make sure you're getting enough magnesium.
Less than 30% of western adults get the recommended daily allowance of magnesium. And nearly 20% are only getting half the magnesium they need.
You can get tested at a lab, and they should do more than blood serum testing. The magnesium should be present in the cells.
But you can also answer a few questions about your lifestyle and look out for signs and signals of low magnesium levels.
1. Do you regularly drink carbonated beverages?
Most dark-colored sodas contain phosphates. These substances bind magnesium in the digestive tract, making it unavailable to the body. So even if you eat a balanced diet, flush the magnesium and calcium out of your body with the sparkling, dark drinks.
2. Do you regularly eat pastries, cakes, desserts, sweets or other sweet foods?
Sugar and Magnesium Depletion: Not only is refined sugar a zero-magnesium product, it causes the body to excrete magnesium through the kidneys. Sugar doesn't just lower magnesium levels. Sweet foods consume additional vitamins and minerals so that they can be digested. It is therefore important that food supplies the vital nutrients and does not deplete them.
3. Do you have a lot of stress in your life, or have you recently had major surgery?
Both physical and emotional stress can be a cause of magnesium deficiency, and a lack of magnesium can increase the stress response. Studies have shown that adrenaline and cortisol, by-products of the "fight or flight" responses associated with stress and anxiety, are also associated with decreased magnesium because stressful conditions require more magnesium use in the body.
4. Do you drink coffee, tea or other caffeinated beverages every day?
Magnesium levels in the body are largely filtered through the kidneys, where the elimination of excess magnesium and other minerals is controlled. But caffeine causes the kidneys to release extra magnesium, regardless of body condition.
5. Are you taking a diuretic, heart medication, asthma medication, birth control pills, or estrogen replacement?
Some medications reduce the magnesium level in the body through additional excretion via the kidneys.
6. Do you drink more than seven alcoholic beverages a week?
Alcohol's effect on magnesium levels is similar to that of diuretics or caffeine: it decreases the magnesium that would be available to cells by increasing activation of the kidneys. In clinical studies, magnesium deficiency has been found in 30% of people who drink alcohol frequently. Increased alcohol consumption also contributes to decreased digestive system efficiency and vitamin D deficiency. Both, in turn, produce magnesium deficiency.
7. Do you take non-calcium magnesium vitamins or calcium with magnesium in less than a 1:1 ratio?
If magnesium intake is low, calcium can also reduce magnesium and calcium intake can have negative effects on magnesium levels, but conversely, magnesium supplementation can significantly improve calcium utilization. So it is better to supplement with more magnesium than calcium.
8. Experience some of the following:
Fear? Depressions? times of hyperactivity? trouble sleeping? Difficulty staying asleep?
Such phenomena CAN be a sign of magnesium deficiency (not always, but often). Adequate magnesium is important as an electrolyte for the nerve conductions that affect the nervous system. Therefore, with all other treatments, it is good to also bring the magnesium level in order.
9. Experience something like this:
Painful muscle cramps? muscle cramps? fibromyalgia? Face or eye twitching? Neuromuscular symptoms like these are among the classic signs of a possible magnesium deficiency. Without magnesium, our muscles would be in a constant state of contraction because magnesium is necessary for muscle relaxation. Calcium, on the other hand, is responsible for muscle contraction. The two minerals are two sides of the same coin that are opposites of each other, but as a team they work. Sometimes even magnesium deficiency can show up as calcium deficiency on the test. Many in the know recommend taking magnesium if your calcium test results are low.
10. Did you answer yes to any of the questions and are you over 55?
Older people in particular have a particularly high magnesium requirement, since the magnesium metabolism becomes less efficient, so that less absorb