Magnesium is an essential mineral that keeps our bodies in good working order. This humble mineral is mainly found in our bones, but it is also found in muscles and soft tissues.. Magnesium is involved in many important processes within our body, such as muscle contraction, energy production, and blood circulation.. Unfortunately, lack of or even just lower than optimal magnesium levels can have far-reaching consequences for your overall health and well-being..

Signs that you are lacking magnesium 1. Heart palpitations. Your body needs magnesium to support the electrical impulses of your heart. If your heart is beating a little faster or slower than usual, then you may be magnesium deficient.. Unfortunately, this can also mean that you have calcified arteries or arteries that have become hardened due to calcium build-up. Magnesium removes calcium from the blood and returns it to the bones. Without magnesium, calcium can build up freely in arteries and cause heart problems.

Pressure rise. Magnesium plays an important role in regulating blood pressure levels. Therefore, if you lack magnesium, you are more likely to develop high blood pressure.. High blood pressure is one of the major risk factors for cardiovascular disease.

Increased anxiety. Magnesium regulates molecules that send messages to your brain. Research shows that this could be the reason magnesium, or lack of magnesium, can have such a huge impact on your mood and mental health.. A 2017 study found that people who took magnesium supplements for only two weeks reported positive results on their depression symptoms. Meanwhile, some animal studies have also found that magnesium appears to help protect the brain from anxiety and mood disorders like depression..

Nausea in the morning. There is evidence that a lack of magnesium in pregnant women can lead to health problems such as morning sickness, high blood pressure, and muscle cramps.. Health professionals advise pregnant women to eat more magnesium-rich foods to avoid these problems and support the growth of their children..

Muscle cramps. Magnesium does a lot of work for our muscles to help them relax and contract.. Therefore, if you have low magnesium levels, your muscles are more likely to twitch or twitch.. Your legs and arms may also have difficulty moving..

Change in hormonal levels. Women who experience muscle cramps or severe mood swings before or after their period may be deficient in magnesium. Menstrual cramps are associated with high levels of estrogen, one of the two main sex hormones in women. Research shows that the higher the estrogen level, the lower the magnesium level.

Increased fatigue. You can be chronically tired for many reasons: stressful work, financial problems, difficult relationships, but your magnesium stores also have a significant impact on your energy level.. Magnesium plays an important role in the synthesis of adenosine triphosphate (ATP). This process takes place in the mitochondria, or the energy factory of cells.. Simply put, if your body lacks magnesium, energy production suffers..

Sleep problems. While too little magnesium can make you feel tired, it doesn't mean you close your eyes quickly.. Studies have shown that magnesium can improve sleep due to its effects on gamma-aminobutyric acid (GABA), an amino acid that works as a chemical messenger in your brain. GABA slows down your brain activity to make it easier for you to go to sleep. Too little magnesium can negatively affect this process, leaving you rushing thoughts well into the past midnight..

Constipation tendency. Frequent constipation may be a sign that you need to increase your magnesium intake.. Most magnesium-rich foods are also rich in fiber, which is vital for digestion and good gut health. So if you are not getting enough magnesium, you are probably not getting enough fiber, hence your wobbly stomach..

How to increase your magnesium levels from food.

Magnesium can be found in many nutritious animal and plant foods. As long as you eat more of these foods, you should have no problem maintaining healthy magnesium levels.. The following foods are rich in magnesium:.

¦ pumpkin seeds;

¦ chia seeds;

¦almond;

¦spinach;

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¦ black beans;

¦ potatoes;

¦yogurt;

¦broccoli.

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