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Magnesium, a vital mineral abundantly present in various food sources, serves a crucial function in human biology. It is instrumental in the production and repair of DNA, as well as in the maintenance of robust bones, nerves, and muscles. Despite its widespread availability, a significant portion of the American population fails to attain adequate magnesium levels through dietary intake.
According to the National Institutes of Health, individuals most susceptible to magnesium deficiency include teenage girls and men over the age of 70. However, regardless of age or gender, it is prudent to consider assessing magnesium levels if experiencing any of the following symptoms:
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Functional medicine nutritionist Alison Boden, speaking to Reader’s Digest, underscores the extensive role of magnesium in over 300 different chemical reactions within the body, many of which are linked to energy production. She highlights that low energy levels can be a potential indicator of magnesium deficiency.
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Insufficient intake of magnesium can lead to unintended muscle movement due to its significant role in muscle relaxation. “Our muscles rely on magnesium to prevent constant contraction,” notes Ancient Minerals.
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Magnesium deficiency can lead to lowered serotonin levels, blood vessel constriction, and altered neurotransmitter function, all of which are associated with headaches, particularly migraines. According to estimates by MigraineAgain, approximately 50% of migraine sufferers may experience a deficiency in magnesium.
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Struggling to fall or remain asleep could be attributed to low magnesium levels, particularly in individuals experiencing heightened stress. Dr. Ronald Hoffman explains that stress hormones elevate blood pressure and heart rate, partially through the depletion of magnesium reserves in the body. When insufficient magnesium is available for replenishment, sleep disturbances may ensue.
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When magnesium levels are low, maintaining a regular heart rhythm can become challenging. Consequently, doctors frequently recommend magnesium supplements for patients experiencing an irregular heartbeat.
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Insufficient magnesium compromises its role in stabilizing the nervous system, as noted by Hoffman. This deficiency frequently manifests as hyperflexia, characterized by an exaggerated startle reflex.
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Seizures may occur when the nervous system experiences significant compromise due to magnesium deficiency, as reported by the National Institutes of Health (NIH).
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Magnesium plays a major role in bone formation, and the majority of the body’s magnesium is stored in the bones. “People with higher intakes of magnesium have a higher bone mineral density,” says the NIH.
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Insufficient magnesium levels in the body can lead to a slowdown in bowel movements. Consequently, magnesium serves as the primary ingredient in numerous over-the-counter laxatives.
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Magnesium plays a critical role in regulating healthy blood pressure levels, and a deficiency can contribute to elevated blood pressure. According to WebMD, consuming foods rich in magnesium and other essential minerals can aid in preventing high blood pressure, particularly in individuals with prehypertension.
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Another vital function of magnesium in the human body is the breakdown of blood sugars. According to the NIH, individuals with higher dietary magnesium intake typically exhibit a reduced risk of developing diabetes. Ongoing research aims to ascertain the potential of magnesium therapy in the treatment of diabetes.
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Insufficient levels of magnesium in the brain can disrupt neurological functions, leading to a range of issues. Dr. Hoffman suggests that certain phobias, such as agoraphobia, may develop as a consequence of low magnesium levels. Furthermore, Psychology Today, in an article titled “Magnesium and the Brain: The Original Chill Pill,” notes that magnesium has historically been employed as an effective home remedy for alleviating these symptoms.
If you suspect a magnesium deficiency, it’s prudent to seek confirmation from a healthcare professional. Increasing magnesium intake safely can be achieved through dietary adjustments, prioritizing magnesium-rich foods. While excess magnesium from food sources is typically safely eliminated by healthy kidneys, supplementation requires caution. Excessive magnesium intake via supplements can lead to toxicity, potentially resulting in severe complications such as cardiac arrest.
