Our daily diet sometimes lacks certain essential nutrients for the body, such as magnesium. And unfortunately the symptoms of magnesium deficiency are difficult to identify:
If you’re feeling low at the end of the day, magnesium can help. This nutrient plays an essential role in the central nervous system and, consequently, in the sleep quality. Getting a good night’s sleep with enough magnesium will keep you in good shape during the day.
Cramps and tingling
Researchers have found a link between nighttime cramps as well as legs that jump when you lie down and a lack of magnesium. Magnesium indeed contributes to relax muscles. In its absence, the muscles tend painfully.
If you eat well and exercise, but still have high blood pressure, you may be low on magnesium. This nutrient relaxes blood vessels. When the body is lacking, these vessels will contract and increase the pressure of the blood.
Discomfort (dizziness, nausea, lightheadedness)
The sensations of dizziness and nausea typical of malaise may be caused by a lack of magnesium, which promoteselectrolyte balance. In the event of a deficiency, the brain can have difficulty interpreting signals at the level of the inner ear. Making sure you get enough magnesium will help prevent this problem.
Stress and irritability
Weight gain, anxiety and general tension in the body can indicate excess stress. However, a stressed organism is greedy in magnesium and can cause deficiencies. Make sure you’re getting enough foods that are rich in essential nutrients to stay calm and not wake up your anxiety.
Magnesium relaxes the muscles of the intestine and promotes good digestion, thus reducing the feeling of bloating. By making sure to include foods rich in magnesium in your diet, you are ensuring good gut health.
In which cases and how to supplement with magnesium?
As soon as you feel tired or stressed, that you suffer from cramps, heart rhythm disturbances or fasciculation (eyelid which trembles)!
There is no risk of overdose. It is advisable to choose a well-absorbed form such as a glycerophosphate, a bisglycinate or a magnesium citrate, at a rate of 3 to 4 doses of 100 mg spread over the day. Your doctor can help you take stock of the situation and prescribe supplements if necessary.
According to the National Agency for Food, Environmental and Occupational Health Safety (ANSES), the satisfactory daily intake (AS) of magnesium is 380 mg / d for men over 18 and 300 mg / d for women over 18 (source 1). In case of proven magnesium deficiency, stock up on mineral water, dark chocolate, green vegetables, fish, seafood, seaweed, bananas, legumes, whole grains, cashews and almonds.