“Magnesium is a mineral that our bodies rely on to feel fit, healthy and full of vitality,” nutritionist Fiona Tuck
Your body is amazing. It’s also complicated. It’s a never ending learning experience and every year, things change. I’ve mentioned exercising a lot in previous blogs, it’s great for keeping your stress low and it naturally makes you happy from the release of endorphins. What I didn’t mention is muscle pain and how it nearly stopped me from exercising a few years ago. For me, this was caused from a magnesium deficiency. It was causing severe muscle cramps in my calves and restless leg syndrome nearly every night.
There is a possibility you could be suffering from a magnesium deficiency and not know it, as a large number or people (based on a recent study) are deficient and have no idea! But studies show that as many as half of all Americans do not consume enough magnesium. Magnesium deficits have been tied to loss of appetite, nausea, vomiting, fatigue, weakness, allergies, asthma, attention deficit disorder, anxiety, heart disease. However those can be caused by a lot of things!
More obvious signs you should look for, if you think you might be magnesium deficient: 1. Muscle Cramps2. High Blood Pressure3. Fatigue4. Poor Memory and/or Confusion5. Restless Leg Syndrome6. Weakness7. Delayed Recovery from Exercise8. Respiratory Issues9. Sound and/or Light Sensitivity10. Sleeplessness
Though you probably know what some of the above are, let me dive into restless legs syndrome (RLS), as it might be one of the less obvious. RLS is more common in women and middle-aged people and affects up to 10% of the population. RLS is normally an itching, crawling, pulling, aching, throbbing, or pins and needles feeling accompanied by a powerful urge to move your legs.
If you have any of these symptoms you can confirm any suspicions with a blood test and speak to your doctor about your options. Or you can try to take a magnesium supplement and or try to eat more magnesium rich foods.
What is Magnesium anyway?
There are over 300 enzymes in your body and Magnesium has an important roll in them! All of these enzymes help regulate your bodily functions, they help you produce energy, body protein and muscle contractions. Magnesium also maintains your bones and heart health. It’s a mineral that your body needs much higher amounts of and that amount varies depending on your age and gender.
What are my options for naturally increasing my Magnesium?
“Magnesium is found in a variety of foods, but the best sources tend to be green leafy vegetables, raw cacao, nuts and seeds,” nutritionist Fiona Tuck.
If you want to go the natural route then you’re going to need to eat at least two servings of vegetables with every meal. Don’t forget to have some fruit too. Not only is it important to eat magnesium rich foods but to help your body absorb the magnesium try to reduce your sugar and alcohol intake.
Foods which contain magnesium:
– Green leafy vegetables (e.g. spinach and kale)- Fruit (figs, avocado, banana and raspberries)- Nuts and seeds- Legumes (black beans, chickpeas and kidney beans)- Vegetables (peas, broccoli, cabbage, green beans, artichokes, asparagus, brussels sprouts)- Seafood (salmon, mackerel, tuna)- Whole grains (brown rice and oats)- Raw cacao- Dark Chocolate- Tofu-Baked beans
Taking Magnesium Supplements Should Work Right?
Just like anything, there is no easy method to regulating your body perfectly. Everyone is different. There are magnesium supplements that might work well for you but studies have shown that how well they are absorbed is dependent on the person and if you take too much it can cause stomach aches and some extra time in the restroom.
In the end, I found a solution to my magnesium deficiency that got me back to exercising, without muscle cramps and restless leg syndrome. What did I turn to? A combination of a magnesium supplement a few times a week and tons of fruits and veggies! No matter what your body is going through, never forget that there is a solution, you just have to find the right one for you!
This content is strictly the opinion of S’moo and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither S’moo nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.