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7 Signs you need to increase you Magnesium Intake

Magnesium is one of the most abundant minerals in the body. It is involved in over 300 biochemical enzyme reactions in the body. It’s vital for energy production, bone development, healthy nerve & muscle function regulation of blood pressure and blood glucose. However magnesium deficiency is very common.

1. You eat a high processed diet

The modern day diet has reduced intake of magnesium due to dietary habits and consumption of more processed foods. Food refining and todays fertilising techniques, contributes to lower magnesium in the foods that we are consuming.

Spices, nuts, cereals, cocoa, legumes and vegetables are all rich sources of magnesium. Green leafy vegetables and spinach are also rich sources of magnesium.

2. You drink a lot of tea, coffee or caffeinated drinks

These drinks have a diuretic effect on our Kidneys. This can increase the excretion of magnesium as well as other minerals. If you do drink caffeinated beverages, your risk of magnesium deficiency is increased.

3. Drink more than the recommended level of alcohol per week

Excess alcohol consumption can impair vitamin D levels, and in turn affect your absorption of magnesium.

4. You experience the following deficiency signs

  • Muscular symptoms – cramps, tremor, spasms and weakness
  • Fatigue
  • Anorexia
  • Loss of appetite
  • Insomnia, anxiety, irritability or poor memory
  • Inability to learn
  • Insulin resistance

5. Digestive imbalance or gastrointestinal disease

Digestive illness can impair your bodies ability to absorb magnesium, this can include Crohn’s disease, leaky gut, food intolerance)

6. Medications

Certain medications, can impair absorption or increase excretion of magnesium, these include diuretics and certain antibiotics.

7. Menopause

Hormonal changes in menopause can lead to lowered level of magnesium, due to increased excretion via the kidneys. Menopause can also affect vitamin D and calcium levels.

Tips for increasing your magnesium levels:

Eat your greens, juice your vegetables, chew slowly, and drink away from meals. Testing is also available to see if there are any factors affecting absorption!

If you are concerned about your magnesium levels, want to know how to improve absorption, increase dietary sources of magnesium or are not sure which magnesium supplements to take, it’s recommended you speak to your health professional.

 

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