Posted on 05/18/2022 6:49:19 AM PDT by Red Badger
Food With Magnesium
Many popular foods contain magnesium, including almonds, avocado, bananas, cashews, dark chocolate, and peanuts.
Magnesium is an essential mineral that plays a role in muscle relaxation, blood pressure regulation, and nerve function. Magnesium is also involved in the production of energy from food. That’s why some people call it the “energy mineral.”
Despite its importance, not everyone gets enough. Magnesium deficiency is relatively common in Western diets because so many people eat a heavily processed diet low in magnesium. Plus, they eat too few whole grains, nuts, seeds, and leafy green vegetables naturally high in magnesium. According to a study published in The Journal of the American Osteopathic Association, as many as half of Americans have low tissue levels of magnesium. But how would you know if you have it? Here are some signs and symptoms that you may not get enough magnesium in your diet.
Leg Muscle Cramps
You experience frequent muscle cramps
Although no one knows exactly what causes painful muscle cramps, low magnesium seems to play a role. Although studies looking at magnesium supplementation for muscle cramps are conflicting, there’s substantial anecdotal evidence that supplementing with magnesium helps prevent muscle cramps. This isn’t surprising since magnesium plays a key role in muscle contraction. So if you’re having frequent muscle cramps, it’s possible your diet needs more magnesium. But always see your doctor if you have muscle cramps, as some medical conditions can cause them, too.
Stressed Upset Man
If you’re stressed out, depressed, or anxious, that could be a sign you’re deficient in mg.
You’re depressed, anxious, and stressed out
Without enough magnesium in your diet, you may have a difficult time relaxing. You may also experience anxiety or symptoms of depression. Magnesium deficiency is associated with various mood changes because of the role it plays in nerve function. In fact, some psychiatrists and mental health professionals prescribe magnesium supplements for people suffering from anxiety or symptoms of depression. There are reports of people recovering from depression after supplementing with 125-300 milligrams of magnesium daily, but don’t supplement with magnesium without talking to your physician first.
You’ve got insomnia
Magnesium deficiency can also cause sleep problems. When you’re magnesium deficient, it’s harder to relax and enter a relaxed state. Can consuming more magnesium help? A double-blind, placebo-controlled study of elderly individuals with insomnia found that supplementing with magnesium significantly improved insomnia and measures of sleep quality. But before supplementing with magnesium, see your doctor and make sure there’s no other cause for your insomnia, such as sleep apnea.
Your blood pressure is creeping up
If your blood pressure is rising, magnesium deficiency could play a role. Magnesium helps regulate blood pressure by relaxing the muscles in the arteries and veins so that your blood pressure comes down. There are many reasons your blood pressure could be rising. If you have an unhealthy diet or lifestyle habits — like smoking, being overweight or obese, or eating too many processed foods — these factors may explain the rise. Some people are genetically predisposed to developing high blood pressure; it runs in their family. High blood pressure is also a risk factor for cardiovascular disease, so now would be a good time to ensure you’re getting enough magnesium in your diet. Magnesium plays a key role in heart health, so make sure you’re eating enough magnesium-rich foods.
You have low bone density
Magnesium deficiency has been linked to low bone density (osteopenia) and increased risk of osteoporosis, a condition in which bones become fragile and break easily. Magnesium plays a key role in bone metabolism. It helps activate vitamin D, which is important for bone health. In addition, magnesium helps transport calcium into the bone, where it can be incorporated into new bone.
Some research suggests magnesium may help prevent osteoporosis, although the results are mixed. Some studies show that magnesium supplements can increase bone mineral density, while other studies have not reached this conclusion.
It’s important to get enough calcium and vitamin D for bone health, but ensure you’re balancing it out with enough magnesium, too. Some health professionals believe the ratio of magnesium to calcium in an individual’s diet should be at least two to one for optimal health and bone density.
Magnesium Supplement Pills
If you don’t get enough magnesium from the food you eat, your doctor may recommend magnesium supplements.
Are you at high risk for magnesium deficiency?
Certain factors and medical issues increase your risk of being deficient in magnesium.
You may be at increased risk of magnesium deficiency if you:
* Eat a diet high in processed foods and low in fruits and vegetables
* Are taking medications that prevent absorption of magnesium or cause diarrhea (diuretics, antibiotics)
* Drink alcohol regularly
* Have anorexia or bulimia
* Are recovering from alcoholism or alcoholism treatment
If you think you’re not getting enough magnesium, talk to your doctor about testing your level via a blood test. However, blood tests for magnesium deficiency will only detect moderate to severe magnesium deficiency. Your tissue levels may still be low, even if you have a normal blood level of magnesium.
The Bottom Line
Talk to your physician before taking a magnesium supplement, as there are many types. But you can also get more magnesium through your diet. The best dietary sources of magnesium include leafy greens, nuts, seeds, and legumes. Enjoy these healthy, natural sources of magnesium!
References:
“Magnesium for Leg Cramps: Does It Work? What to Do If It ….” 08 Jul. 2019, .healthline.com/health/magnesium-for-leg-cramps.
Serefko A, Szopa A, Poleszak E. Magnesium and depression. Magnes Res. 2016 Mar 1;29(3):112-119. doi: 10.1684/mrh.2016.0407. PMID: 27910808. Cao Y, Zhen S, Taylor AW, Appleton S, Atlantis E, Shi Z. Magnesium Intake and Sleep Disorder Symptoms: Findings from the Jiangsu Nutrition Study of Chinese Adults at Five-Year Follow-Up. Nutrients. 2018 Sep 21;10(10):1354. doi: 10.3390/nu10101354. PMID: 30248967; PMCID: PMC6212970.
Schutten JC, Joosten MM, de Borst MH, Bakker SJL. Magnesium and Blood Pressure: A Physiology-Based Approach. Adv Chronic Kidney Dis. 2018 May;25(3):244-250. doi: 10.1053/j.ackd.2017.12.003. PMID: 29793663.
“Optimum Calcium Magnesium Ratio – Nutritional Magnesium.” .nutritionalmagnesium.org/optimum-calcium-magnesium-ratio/. “Role of Magnesium in Vitamin D Activation and Function.” //pubmed.ncbi.nlm.nih.gov/29480918/.
Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012 Dec;17(12):1161-9. PMID: 23853635; PMCID: PMC3703169.
This is pertinent. I have to take Mg due to leg cramps and other meds I get to take.
Good article and thx for posting it. ‘Pod
“relaxing the muscles in the arteries and veins so that your blood pressure comes down.”
That is why people with low MG count get leg cramps.
I have been on it for a couple years now. It worked to get my PB down. But initially, the NP had me on to much and after a real long argument and after I went to another physician, they got me on the right amount.
Ping
This is pertinent. I have to take Mg due to leg cramps and other meds I get to take.
......................................................
My town’s water is over loaded with magnesium, so much so that it can’t be used for filling pools because the water turns black after sitting for two days.
Low potassium can be an issue also - due to certain high
blood pressure medications. Also the sugar substitute
Sorbitol can cause low blood potssium.
I found these things out after taking a certain BP med for
years, as well as eating sugar-free mints sweetened with
Sorbitol. My bloodwork reports started coming back with
extremely - dangerously - low potassium.
So after taking giant potassium horse pills for over
a year, my levels are finally back within acceptable
ranges, and I've been able to swap the darned horse pills
for a smaller half-the-previous-dose capsule.
So research, research, research people!
Not only pharmaceutical drugs you may take, but supplements
and the foods that you are eating also!
Don't be an obsessive hypochondriac - but it's a good idea
to at least pay a little bit of attention to these things.
IMHO
I am pretty sure this is a lot more common than people think. Here is a good book on the subject:
https://www.amazon.com/dp/034549458X/?tag=mvllcmymd-20
I have a sink outside so I should be ok huh.
How about below the knee tingling sensation whether in bed or sitting down or walking. I am 5’ 11” 190lbs
But does Fauci agree? I can’t do anything medical unless he weighs in. /s
Along with leg cramps I (way post menopausal) experience the return of visual migraines which I had only had around the time of the menopause. Disappeared after taking magnesiom.
I believe a magnesium deficiency can also cause heart attacks
‘How about below the knee tingling sensation whether in bed or sitting down or walking. I am 5’ 11” 190lbs...’
maybe you could talk to Chris Mathews about that...
Pinched nerve in neck. I have that same symptom..................
Disclaimer: Opinions posted on Free Republic are those of the individual posters and do not necessarily represent the opinion of Free Republic or its management. All materials posted herein are protected by copyright law and the exemption for fair use of copyrighted works.