Causes And Remedies For Magnesium Deficiency
Magnesium is a mineral that is essential for your health as it helps regulate your nervous system. It also enhances relaxation and facilitates muscle contractions, as well as 300 other chemical reactions in your body. There are experts who believe that almost all diseases are associated with a magnesium deficiency.
In addition to being necessary to balance your body’s electrical levels, it’s also one of the most difficult minerals to absorb, as your kidneys excrete a great deal.
For example, memory problems, learning difficulties and continuous muscle cramps are some of the signs of a decrease in or deficiency of this mineral. Although it may seem normal at first, it is best to quickly discover the cause and intervene.
So that’s why today we list eight reasons why your magnesium levels may be low and we list the foods that contain magnesium.
Causes of a magnesium deficiency
1. Limited Intake
One of the most common causes of a magnesium deficiency is a low intake of foods containing magnesium. An unbalanced diet with many unhealthy foods makes it difficult to absorb an adequate amount of magnesium.
2. Bowel Problems
Conditions that affect the health of your gut, or your entire digestive system, can also be responsible for a magnesium deficiency.
3. Consumption of Alcohol and Laxatives
The toxins in your body that build up from excessive alcohol consumption, as well as the changes laxatives cause, can also interfere with magnesium absorption.
Alcohol changes the way your kidneys function. It may also be to blame for depleting the supply of this mineral in your body tissues.
4. Poor Kidney Health
A magnesium deficiency is one of the signs of kidney failure. It is rarely discovered in time, because doctors usually do not tick it in a blood test.
If you’ve been told you have some form of kidney failure, then it’s time you increase your consumption of this mineral.
5. Certain Medications
Pills to fight cancer and certain antibiotics can affect your kidney function and also prevent magnesium from being absorbed. The problem is therefore more common in patients undergoing treatment where the use of this medication lasts for a longer period of time.
6. Endocrine Abnormalities
Problems with your endocrine system can prevent the absorption of this nutrient. Examples of this are dysfunction of the thyroid or parathyroid gland and diabetes.
Hormone problems can lead to an even worse magnesium loss, contributing to a noticeable decrease.
7. Physical Overload
It is well known that magnesium is an essential mineral when it comes to good physical and mental performance. However, if you overtrain yourself, it is common for your magnesium levels to drop.
8. Diuretic Abuse
Another important thing to know about magnesium is that it is excreted in the urine. That’s why you might be deficient if you use a lot of water tablets. It doesn’t matter if they are natural or commercial diuretics. Excessive use can be bad for your health.
How do you treat a magnesium deficiency?
The recommended daily allowance of magnesium is 350 mg for men and 330 mg for women.
You can get magnesium through supplements, salt baths and special lotions, but the best way is by eating healthy foods. The foods listed below are the most recommended. All values below are for 100 grams.
- Cocoa or dark chocolate: 420 mg
- Brazil nuts: 410 mg
- Soy flour: 230 mg
- Almonds: 230mg
- Peanuts: 180mg
- Walnuts: 180mg
- Hazelnuts: 180mg
- Beans: 60mg
- Pistachios: 160 mg
- Ginger: 130mg
- Legumes: 120 mg
- Whole wheat flour: 120 mg
- Sunflower seeds: 420 mg
- Dried seaweed: 770 mg
- Wheat bran: 611 mg
- Caviar: 300mg
- Table salt: 290 mg
- Dried oregano: 270 mg
Keep in mind that the values mentioned above are averages and also that the actual amounts may vary depending on the quality of the products. In addition, these numbers are per 100 grams of a product. Not all of these products should be consumed in that amount.
So try to maintain a balanced diet. Therefore, use several of these foods that make a good contribution.
