But how can you know whether youвЂ™re getting enough?
One method of assessing your magnesium status is to simply contact your health care provider and request detailed magnesium testing. Yet magnesium assessment is typically done using blood serum testing, and these tests can be misleading. Only 1% of magnesium in the body is actually found in blood, and only .3% is found in blood serum, so clinical blood serum testing may not successfully identify magnesium deficiency.
What to do?
Fortunately, itвЂ™s possible to get a sense of where your intake may lie simply by asking yourself a few questions about your lifestyle, and watching for certain signs and signals of low magnesium levels.
12 Common Magnesium Deficiency Symptoms:
вЂ“В A 2006 study published in the Medical Hypotheses journal reports that magnesium deficiency could cause depression, behavioral disturbances and irritability вЂ“ all reversible with magnesium repletion. This mineral helps keep us feeling calm and relaxed and its deficiency is often linked to these problems.
2. Weak Bones
3. Low Energy
вЂ“В Magnesium plays a key role in breaking down glucose into energy, which boosts your metabolism and helps fight fatigue and weakness. In addition, this important nutrient regulates the metabolism of other minerals like calcium, potassium, phosphorus, copper, vitamin C and zinc, which help provide energy to your body.
5. Inability to Sleep
вЂ“В Magnesium is the ultimate relaxation mineral that helps relax the body and mind, which in turn contribute to restful sleep. In a 2012 study published in the Journal of Research in Medical Sciences, researchers found the effect of magnesium supplementation on primary insomnia in elderly people to be highly effective. Magnesium supplements helped improve subjective measures of insomnia, such as the ISI score, sleep efficiency, sleep time and sleep onset latency, and early morning awakening.
6. PMS and Hormonal Imbalances
вЂ“В Learning and memory are fundamental brain functions affected by your magnesium level. In fact, magnesium is vital to the functioning of the nervous system and has a direct impact on your learning abilities, working memory, and short- and long-term memory. It also increases attention span and lessens mental confusion.
вЂ“В If you are prone to frequent migraine attacks, you may be deficient in magnesium. In fact, a 1989 study published in Headache: The Journal of Head and Face Pain concluded that low brain magnesium is an important factor in the mechanism of migraine attacks.
10. Abnormal Heart Rhythm
вЂ“В Irregular and abnormal heart rhythms are one of the classic symptoms of low magnesium in the body. This mineral is important for proper heart functioning and supports the rhythmic heart activity. It even helps ensure proper blood circulation in the body.
11. Muscle Tension, Spasms, Cramps
вЂ“ Magnesium is important for muscle health. It stimulates calcium re-uptake that can help maintain strong muscles and prevent cramps.В If you often experience muscle cramps, make sure to check the magnesium level in your body.
вЂ“В Even a mild deficiency of magnesium can cause fatigue and general weakness. You may experience lack of physical or muscle strength and find that you need to put a little extra effort into performing your regular daily activities.
13.В Loss of Appetite
вЂ“В Magnesium helps the body digest, absorb and utilize proteins, fats and carbohydrates. Without proper absorption of minerals, your internal system does not work properly, leading to loss of appetite, nausea and vomiting.