Affinity Health, a leading provider of high-quality health cover, is highlighting the signs of magnesium deficiency.
If you’re constantly feeling drained, moody, on edge, or unable to focus, there could be more to it than just a busy schedule or everyday stress. You might be missing a key nutrient: magnesium.
Magnesium is involved in more than 300 vital processes in the body. It helps with everything from maintaining proper muscle and nerve function to regulating blood sugar, supporting energy levels, and managing how your body responds to stress.
Despite how important it is, many people don’t realise they’re running low on magnesium until symptoms start to affect their daily life.
“Magnesium is essential to both physical and mental wellness,” says Murray Hewlett, CEO of Affinity Health.
“Many people experiencing unexplained tiredness, poor sleep, or persistent stress don’t realise that low magnesium levels could be a contributing factor.”
So how do you know if you’re not getting enough magnesium, and what can you do about it? Let’s break it down.
What Does Magnesium Do?
Magnesium is a mineral that is naturally found in many foods and is also available as a dietary supplement. It helps regulate:
- Muscle and nerve function.
- Blood pressure.
- Heart rhythm.
- Bone strength.
- Mood and brain function.
- Sleep quality.
- Blood sugar control.
- Energy metabolism.
Common Causes of Magnesium Deficiency
Magnesium deficiency can result from poor dietary intake, chronic stress, certain medications (such as diuretics and antacids), gastrointestinal disorders (e.g., Crohn’s disease or IBS), excessive alcohol use, or chronic illnesses such as diabetes.
Women are particularly at risk due to hormonal fluctuations, while athletes and individuals who sweat excessively may also lose more magnesium through perspiration.
Symptoms of Magnesium Deficiency
The symptoms of magnesium deficiency can be subtle at first but often worsen over time. Some of the most common include:
1. Fatigue and Weakness
Magnesium is crucial for energy production at the cellular level. Without sufficient amounts, your body may struggle to generate energy, leaving you feeling tired and sluggish throughout the day.
2. Anxiety and Irritability
Magnesium supports the nervous system and helps regulate neurotransmitters. A deficiency may contribute to heightened stress, irritability, low mood, and even panic attacks.
3. Muscle Cramps or Spasms
Magnesium helps muscles relax. Low levels can result in cramping, twitching, or tightness, especially in the legs.
4. Poor Sleep or Insomnia
Magnesium helps regulate melatonin, the sleep hormone. A lack of magnesium may cause difficulty falling or staying asleep.
5. Headaches and Migraines
Magnesium deficiency has been linked to increased frequency and severity of migraines and tension headaches.
6. Numbness or Tingling
Magnesium supports nerve health. A lack of it can cause abnormal sensations, such as tingling or numbness, in the limbs.
7. High Blood Pressure
Chronic low magnesium levels may contribute to elevated blood pressure and increase the risk of heart disease over time.
8. Difficulty Concentrating
Also known as “brain fog”, this includes trouble focusing, forgetfulness, and mental fatigue, all of which can be related to poor magnesium levels.
How to Boost Magnesium Naturally
The good news is that magnesium deficiency is often easy to correct with simple changes to your diet and lifestyle. You can boost your magnesium levels by eating more leafy greens, such as spinach and kale, as well as nuts and seeds like pumpkin seeds, almonds, and cashews. Additionally, whole grains like brown rice and oats, and legumes like black beans and chickpeas are also good sources. Bananas, avocados, dark chocolate, and fortified foods, such as cereals and plant-based milks, are also excellent sources. How you cook your food matters, too; for example, steaming or sautéing helps preserve magnesium, while boiling can cause it to leach into the water.
Should You Take Supplements?
While magnesium-rich foods are the best source, supplements can help if your levels are very low. It’s always best to speak with a healthcare provider before starting a supplement, as too much magnesium, especially from non-food sources, can lead to diarrhoea, nausea, or even toxicity in severe cases. People with kidney problems or those on certain medications should be particularly cautious.
Final Thoughts
Magnesium may be small in size, but its impact on the body is significant. Often, a few minor dietary adjustments or supplementation under the guidance of a professional can make a considerable difference in energy levels, stress resilience, and overall health. With Affinity Health’s Day-to-Day Plan, you have access to GP consultations, 24/7 telehealth support, and acute medication to help you manage nutrient deficiencies and maintain optimal wellness.
“People often put it down to stress or getting older when they’re not feeling their best, but sometimes it’s just a matter of missing a key nutrient your body relies on,” concludes Hewlett.