What You Can Do Against Magnesium Deficiency?

What You Can Do Against Magnesium Deficiency?

Headache, fatigue, leg cramps – a lack of magnesium can cause various symptoms. We’ll explain how to recognize it and what you can do about it.

Probably all of us know this moment: You relax, stretch and get the calf cramp of your life. Dreadful! This and other symptoms could indicate a magnesium deficiency. It can also trigger a twitching eyelid or general weakness.

But you don’t need to worry: a magnesium deficiency is quickly compensated for. We will show you how you can achieve the optimal value without magnesium tablets or powder.

That is why magnesium is an important

happy woman
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The magnesium electrolyte controls several hundred metabolic processes in the body. Among other things, it ensures that the muscles work well, the bones are strong and the cognitive abilities are maintained. All in all, it is an all-rounder, without which people couldn’t do much.

The daily requirement is around 350 mg for men and around 200 mg for women. Usually, you don’t get magnesium deficiency just like that, especially since it is in a lot of foods. And even if you don’t get to your personal needs for a few days, your body won’t break down immediately.

For example, athletes who eat unhealthily and drink little (which is really unlikely!) And people with an intestinal disease or those who dehydrate using medication suffer from a real magnesium deficiency. Otherwise, alcoholics are still among the risk patients. Pregnant women should speak to their gynecologist, as there should be a sufficient amount of magnesium for the development of the fetus.

If you feel that there is a deficiency, you should discuss it with your doctor. He finds out exactly how much magnesium you have and what measures should be taken.

The symptoms of magnesium deficiency

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Magnesium is involved in so many processes in the body that the symptoms of a deficiency are unfortunately not clear. A magnesium deficiency is noticeable as follows, among other things:

Broken bones: Magnesium plays a key role in building a strong and resilient bone structure. A deficiency therefore often shows up in broken bones.

Sore muscles and cramps: jogged a kilometer too much, now you are threatened with sore muscles and your calves cramp? Magnesium relieves symptoms after exercise. Because as an electrolyte, it controls the communication between nerves and muscles.

Forgetfulness: Age or stress are not always the cause when you forget things – mineral deficiencies can also be a cause. Because magnesium not only helps with learning, it also supports and regulates the brain receptors in their work.

Constantly in a bad mood: If you are very susceptible to stress and a bad mood, you should pay attention to your magnesium level. The mineral allows the body and mind to relax and ensures that we are not under constant tension.

Heart screening: Are there any heart problems in your family? Then, according to a study by the American Journal of Cardiology, you should make sure you have enough magnesium. It says that heart patients in particular benefit from magnesium. It lowers the states of excitement, helps to slow the heartbeat, and relieves cramps in the coronary arteries.

Constant headache: Regardless of whether it is violent throbbing or slight pain – constant pressure in the head can be a result of a magnesium deficiency. Because this leads to an over-sensitivity of nerve and muscle fibers and lets tension headaches come up out of nowhere.

Restless sleep: The trace element is responsible for the transmission of stimuli between nerves and muscles and can have a relaxing effect if the body gets enough of it.

Delicious magnesium suppliers

magnesium foods
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The best news for last: You don’t need to buy expensive supplements to fill your memory to the limit. A balanced diet is sufficient. Fish, chicken, nettle leaves, kohlrabi, avocado, and broccoli are great sources of magnesium. But those with a sweet tooth can also boost their magnesium balance: figs, dark chocolate, and bananas provide the mineral, including a sweet kick. And those who like to nibble on the couch in the evening can fill up their reserves with pumpkin and sunflower seeds or almonds.

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