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How to identify the Signs of Magnesium Deficiency


Zinc, Iron, Vitamin C, Vitamin B12 –
You have probably heard about these most commonly used and spoken about health-boosting minerals and vitamins, but let us not forget about magnesium.
I can still hear the voice of my mother telling me: “Take yourself some magnesium, it will help you.” Whether it was to ease down an upcoming headache, to soothe uterus and pelvic muscles during menstural cramps also called dysmenorrhea, or getting that good night rest in. It’s safe to say that magnesium is an amazing and powerful mineral that can help to relax the muscular system. This was one of the many reason magnesium was always to be found in our household.


Magnesium is and extreme important mineral in more than 300 biochemical processes that go on in our bodies. From maintaining and relaxing muscular system and nerve function, which as you may have guessed can help to soothe any sore and aching muscles and nerves.

It also helps to regulates the blood sugar levels and stabilizes blood pressure, it keeps the heart rhythm steady, has great Immune boasting properties, aids in detoxification, and so much more.

You can increase your Magnesium intake through bountiful whole foods, but if you rather want to consume this Mineral in a supportive supplement form, no problem at all! You can get Magnesium supplement capsules, powder or in liquid forms, which can come in handy as you can simply throw it into a colorful smoothie bowl, your morning – evening yogurt, or as a personal tip from me, in some smashed banana with some extra chia, pumpkin, sunflower, and hennep seed, oats added in there, and if you a fan like me some coconut flakes too.

Health experts claim that subclinical magnesium deficiency is one of the leading causes of chronic disease,
as high as 60–65% of people in an intensive care unit, have hypomagnesemia. meaning a lack of magnesium.
Not only that, about 57% of the US population does not meet the US RDA for dietary intake of magnesium.
Shocking isn’t it? It shows the importance of ensuring that we are getting enough magnesium in our day to day diet.


So what can be the causes of this deficiency?
Choice of diet, and your life style can play a major role in this, but not only that.
Having digestive problems such as Crohn’s disease and Colitus, long-term vomiting or diarrhoea, kidney problems, long-term use of diuretics, and forms of medicine, with example as medicines for reflux or ulcers, can cause low magnesium levels if taken for longer periods.
One other thing that might surprise you that can lead to magnesium deficiency is the agriculture.


Many crops these days are grown in poor quality soil due to over-farming and over-tilling. The growing of too many crops in one space year after year removes essential nutrients like potassium, nitrogen and phosphorus from the soil.
Which means the absorbtion of nutrients in our food decreases rapidly.
Things like overgrazing, and the use of pesticides, has shown to have a great amount of impact and part in this degrade aswell.


Soft drinks to daily cool you during the summer heat, a juicy hamburger at the next fastfood restaurant, though these may seems pleasant. The pleasure is but temporary.
Examples like these can unfortunately cause more harm than good on when eaten on a consistant bases.

The standard American diet is rich in processed foods, saturated fats and refined sugar, salt and grains. Not only are these foods are all deficient in magnesium but it can actually increase the need for it in the body.


Low Magnesium levels have been shows to trigger a number of nonspecific neuropsychological changes such as stress, agitation, fear, anxiety, depression, dizziness, poor attention, insomnia, and even restlessness.
stress is said to increase in magnesium loss, causing a deficiency; and in turn, magnesium deficiency could enhance the body’s susceptibility to stress, which resuls in a vicious circle.
With a focus on a healthy and sustainable lifestyle that counteract stress triggers, we can maintain our magnesium levels more effectively and efficiently.


Been having sore and painful muscles?
feeling stressed, fatigued or burnt out lately?
It could be due to a lack of sufficient magnesium! Magnesium plays a huge role in a wide variety of bodily processes, so deficiency in magnesium can cause a host of health issues. Evidence has linked insufficient intake to a range of conditions and symptoms, from simple restlesness  to longlasting – chronic health issues.


• Muscle cramps or spasms and aches

• Headaches or Migraines

• Insomnia – lack of quality sleep

• Nausea – loss of appetite

• Constipation

• Brain fog

• Unregulated heart rhythm

• Fatigue – bodily weakness

• Anxiety – Irritability

• Numbness or tingling (especially in the hands and feet)



A whole foods diet filled with the richness of magnesium can be found in plenty optional sources such as:
• bananas, dark chocolate, pumpkin seeds, almonds, cashews, black beans, salmon soybeans, avocados, whole grains, quinoa, brown rice, figs, dark leafy greens, yogurt, and sesame seeds.

Although many whole foods contain magnesium, up to two-thirds of people in the Western world don’t meet their magnesium needs with diet alone.

Examples of herbs magnesium include
dried coriander, chives, spearmint, dill, sage, basil, dandelion, fennel seed, fenugreek, hops, lemongrass, licorice, nettle, parsley, and yarrow. 


In addition to eating whole foods, supplementation is a sound option to get back into balance.
There are various forms of magnesium naming:
• Magnesium citrate
• Magnesium malate
• Magnesium oxide
• Magnesium chloride
• Magnesium lactate
• Magnesium taurate
• Magnesium L-threonate
• Magnesium sulfate
• Magnesium glycinate
• Magnesium orotate


You would be amazed how much your self-care routine can benefit and aid in maintaining not only your mental state of consciousness, but also your physical state of being ! Some activities that can lower stress levels instantly are decluttering your space, which can both be physical and mental.
getting things out of your mind by giving yourself space to journal, brain dump and reflect on the day before going to sleep. to declutter from unnecessary overthinking, and worries.
Mindfullness and Breath work can be very helpful in this case. Practicing to be present in the here and now present moment, and embracing what is.
get your blood flowing by doing some stretches or take a nice walk in the park, even the simplicity of being around your loved ones, your family and friends can soothe an overly worked mind.

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