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Magnesium is an important mineral that our bodies need to function well. It helps with many processes in our body, supporting more than 300 chemical reactions necessary for good health. 

Despite its importance, a lot of people don't get enough magnesium from their food, which can lead to health problems. 

Dr Saurabh Sethi, a gastroenterologist from Harvard, highlights four signs that you might not be getting enough magnesium. 

The first sign of magnesium deficiency is feeling low on energy. Magnesium is essential for powering your cells. When your magnesium levels are low, your body can’t make enough ATP (adenosine triphosphate), which is what gives you energy. This can result in tiredness, weakness, and lower stamina. If you often feel fatigued despite getting enough rest, it could be helpful to increase your magnesium intake. This is particularly important for athletes and active people, as sweating and physical exercise can decrease magnesium levels. 

Another sign to look out for is an irregular heartbeat. Magnesium helps keep your heartbeat steady by maintaining a balance of important minerals like potassium, calcium, and sodium. If magnesium levels drop, calcium might become too active in the heart, causing irregular heartbeats, or arrhythmias. In addition to supporting a regular heartbeat, magnesium can prevent high blood pressure and heart disease by helping blood vessels relax, which improves blood flow and reduces strain on the heart. That’s why magnesium is often recommended for those at risk of heart issues. 

Muscle cramps and spasms can also indicate low magnesium levels. Magnesium is key for proper muscle function because it balances the levels of calcium and potassium in muscle cells. While calcium causes muscles to contract, magnesium allows them to relax. If you don't have enough magnesium, calcium can build up in the muscles and lead to tightness and painful cramps. This is especially common among athletes, dancers, and anyone doing physically demanding activities. 

The fourth sign of magnesium deficiency is changes in mood. Magnesium helps boost serotonin, a brain chemical that helps regulate mood, sleep, and emotional balance. Low serotonin can lead to feelings of depression, anxiety, and mood swings. Magnesium also helps control cortisol, the hormone related to stress. High cortisol levels can cause chronic stress, anxiety, and weight gain. By calming the nervous system and lowering cortisol levels, magnesium acts as a natural way to relieve stress.

If someone has a magnesium deficiency, they might experience issues like muscle cramps, tremors, or weakness, along with fatigue, sleep problems, and mood changes such as anxiety or depression. 

Other signs can include numbness, tingling, unusual heart rhythms, headaches, migraines, high blood pressure, and digestive problems like nausea or constipation. In severe cases, it could lead to more serious issues like seizures or osteoporosis. 

Poor concentration, memory problems, and cravings for sugary foods might also be linked to low magnesium. Lifestyle factors like stress, excessive drinking, or certain medications can increase the risk of magnesium deficiency. 

Fortunately, there are many natural sources of magnesium you can easily add to your diet. 

Leafy green vegetables, like spinach, are rich in magnesium due to their chlorophyll content. 

Nuts and seeds, such as almonds, cashews, sunflower seeds, and pumpkin seeds, are also great sources and provide healthy fats and protein. 

Whole grains like brown rice, quinoa, and oats contain significant amounts of magnesium along with fibre and other nutrients. 

Legumes, including black beans, chickpeas, and lentils, are excellent plant-based sources as well. 

Additionally, dairy products, fatty fish, and dark chocolate (with at least 70% cocoa) provide magnesium. 

Including these foods in your diet can help ensure you get enough magnesium for your health.

source:toi