Magnesium Deficiency: 5 Signs of a Dangerous Lack of an Important Mineral

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A deficiency is often noticeable in 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 nighttime cramps in the calves. Little is known about the fact that a deficiency of the mineral also manifests itself in other symptoms.

A vital substance that supports the functioning 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 short-term magnesium deficiency, as it stores 20 to 25 grams in the bones. If it does not receive 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.

The first signs of magnesium deficiency:

• Loss of appetite
• Dizziness
• Fatigue
• Nausea
• Rapid heartbeat

In the long term, the following symptoms may appear:

• Nervousness
• Forgetfulness
• Spasm
• Deafness
• Tingling in the body
• Anxiety
• Headache
• Sleep disturbances
• Irritability
• Difficulty concentrating

Magnesium: how much do you need?

Our body does not produce magnesium on its own, so we must get all our daily requirement 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, by a breakfast of yogurt and banana, a lunch of potatoes, spinach and chicken breast, a snack of a handful of cashew nuts and two slices of whole grain bread in the evening. However, those who eat monotonously are at risk of developing a magnesium deficiency.

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