Magnesium is one of the substances that our body cannot do without. It affects many things and its deficiency can be the reason why not only women feel unwell. What specific problems can occur? It is complications with hormonal balance, it is problems with blood circulation, as well as the risk of pressure fluctuations.
But magnesium also has an effect on restful sleep and our minds in general, on the nervous system, as well as on human immunity. It also significantly affects blood sugar levels, promotes mental health and affects cholesterol levels. These are all reasons to think about magnesium supplementation. How do you know if you are lacking it and where can you easily supplement it? It’s easier than you think.
Most common symptoms when magnesium is missing
- An irresistible sweet tooth
- Cramps in calf muscles
- Poor sleep
- Sore joints
Less common symptoms can include fatigue, high blood pressure, heart rhythm disturbances, as well as depression.
Don’t be alarmed if you feel irritable without a known cause. This is because magnesium helps to keep you feeling calm and relaxed. Studies have shown that magnesium deficiency often causes depression, nervousness and anxiety.
Foods rich in magnesium?
An adult male should have a magnesium intake of over 400 mg/day. For women, the recommended dose is slightly lower. It is roughly 300 to 350 mg/day.
Before you reach for dietary supplements in tablets, try increasing your intake of green vegetables and fish such as mackerel. You can also consume avocados, dried figs, almonds, nuts, sunflower or pumpkin seeds, as well as banana. Because one medium-sized banana contains 32 mg of magnesium, which is equivalent to 8% of the recommended daily allowance.
Is this diet not appealing to you? Magnesium is also found in dark chocolate, and in fairly large quantities. One square of about 80% dark chocolate contains 24% of the recommended daily allowance of magnesium.
You can also include tofu, oatmeal, quinoa in your diet.
If you do reach for magnesium in tablet form, buy calcium, or calcium. Magnesium is better absorbed into the body in this combination.