How to naturally boost magnesium in your body (and why this nutrient is important)

Eating too much can cause certain side effects, such as diarrhea, moodiness, low blood pressure.

In recent months there has been a lot of talk on social media about the importance of magnesium supplements.

Many suggest that symptoms such as trouble sleeping, tight muscles, and low energy are signs that you have a magnesium deficiency and should take a magnesium supplement. It turns out that many of us probably have a magnesium deficiency.

According to some research, most people do not consume the recommended amount of magnesium to meet the needs of the body.

It is also estimated that in developed countries, between 10 and 30% of the population has a slight magnesium deficiency.

Magnesium is one of the many micronutrients that the body needs to stay healthy.

It is essential in helping more than 300 enzymes carry out numerous chemical processes in the body, including those that make protein, strengthen bones, control blood sugar and blood pressure, and keep muscles and nerves healthy.

Magnesium also acts as an electrical conductor that helps the heart beat and muscles contract.

Given the importance of magnesium to the body, if you’re not getting enough of it, a lack of it can cause a variety of health problems.

But even though most of us are probably deficient in magnesium, that doesn’t mean you need to take supplements to make sure you’re getting enough.

In fact, with proper planning, most of us can get all the magnesium we need from the foods we eat.

Signs of a deficiency

Most people with magnesium deficiency go undiagnosed, because magnesium levels in the blood do not accurately reflect how much of it is actually stored in our cells.

It should also be mentioned that the signs that your magnesium levels are low only become evident when you have a deficiency.

Symptoms include weakness, loss of appetite, fatigue, nausea, and vomiting. But the symptoms you experience and their severity will depend on how low your magnesium levels are.

If left unchecked, a magnesium deficiency is associated with an increased risk of certain chronic diseases, including cardiovascular disease, osteoporosis, type 2 diabetes, migraine headaches, and Alzheimer’s disease.

While anyone can develop a magnesium deficiency, certain groups are more at risk than others, including children and adolescents, older people, and postmenopausal women.

You can get enough in your diet

With the many problems that can occur due to low magnesium levels, it’s important to make sure you’re getting enough of it in your diet.

The recommended amount of magnesium that a person should aim to consume daily will depend on their age and state of health.

But in general, men ages 19-51 should get 400-420mg per day, while women in that age bracket should get 310-320mg.

Although fruits and vegetables now contain less magnesium than they did 50 years ago, and processing removes about 80% of this mineral from food, it is still possible to get all the magnesium you need in your diet if you plan carefully.

Foods such as nuts, seeds, whole grains, legumes, green leafy vegetables (such as kale or broccoli), milk, yogurt, and fortified foods are high in magnesium.