Magnesium deficiency: 5 signs of a dangerous lack of an important mineral

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The deficiency is often noticeable with leg cramps . But other, atypical symptoms, such as nervousness and forgetfulness, also indicate a deficiency.

What many people know: magnesium helps with muscle spasms, especially uncomfortable night cramps in the calves. Little is known about the fact that mineral deficiency manifests itself in other symptoms.

The vital substance supports the work of muscles, nerves and enzymes. Magnesium relaxes the muscles of blood vessels and thereby lowers blood pressure. Thus, magnesium prevents cardiac arrhythmia and stabilizes the entire cardiovascular system.

Our body can compensate for a short-term magnesium deficiency, as it stores 20 to 25 grams in the bones. If he does not get enough magnesium for a long time, a typical symptom is leg cramps. In addition, magnesium deficiency can slow down brain activity and, thus, cause impaired concentration and consciousness.

First signs of magnesium deficiency:

• Loss of appetite
• Dizziness
• Fatigue
• Nausea
• Increased heart rate

In the long term, the following symptoms may appear:

• Nervousness
• Forgetfulness
• Convulsions
• Deafness
• Tingling in the body
• Anxiety
• Headache
• Sleep disturbance
• Irritability
• Difficulty concentrating
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Magnesium: How much do you need?

Our bodies do not produce magnesium on their own, so we must get all our daily needs through food. The German Nutrition Society recommends a daily dose of 350 mg for men over the age of 25 and 300 mg for women. Nursing mothers should pay special attention to a diet rich in magnesium, their need is 390 milligrams per day.

The daily need for magnesium is covered, for example, with a breakfast of yogurt and a banana, a dinner of potatoes, spinach and chicken breast, a snack of a handful of cashews and two slices of whole grain bread in the evening. However, those who eat monotonously are at risk of magnesium deficiency.

If you cannot meet your magnesium needs from food, you can also use dietary supplements. However, they cannot be taken without consulting a doctor, due to the risk of overdose.