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Have you been tired and irritable lately? You put it down to the need for a vacation, but these signs could simply indicate that you are lacking in magnesium. Here are the few symptoms that may indicate a mild magnesium deficiency.
Nearly 70% of French people lack magnesium. However, we often forget that a deficit of this mineral salt is not without consequences for the body. Indeed, magnesium is involved in many functions of the body such as the regulation of the heart rate, the proper functioning of the nervous system or the regulation of mood.
According to the European Food Safety Agency, a man should have an intake of 420mg per day of magnesium and the woman 360mg per day. For children, the recommended daily intake is around 80mg up to 3 yearsthen 100 mg up to 6 years, 200 mg up to 9 yearsand 300 mg during adolescence.
In video: 3 things to know about magnesium
How do you know if you are lacking in magnesium?
Today, it has become more difficult to know if one is slightly deficient in magnesium. Indeed, the evaluation of the magnesium level by a blood test is no longer reimbursed. The results not being sufficiently reliable, because they express the plasma level of magnesium whereas it is the intracellular magnesium level which is the most interesting.
This is why you must remain attentive to the various signs that may indicate that you are lacking in magnesium: fatigue, irritability, sleep disturbances, twitching of the eyelids, palpitations, muscle cramps, migraines, tingling, bloating, etc.
If you are affected by some of these symptoms, it is best to talk to your doctor to rule out another cause that could explain them. It is through an interrogation and a clinical examination that your doctor can tell you whether or not you are deficient in magnesium.
How to overcome the lack of magnesium?
If this is the case, it may then be necessary to resort to a magnesium cure. However, do not seek a prescription from your doctor. No more magnesium-based products are reimbursed. You can find it in pharmacies in different forms. To be effective, your magnesium supplement must include:
- a form of magnesium well assimilated by the body, such as magnesium glycerophosphate, a fat-soluble salt of the third generation which does not have the laxative action of its predecessors
- vitamin B6
- taurine (at a nutritional dose) which promotes the fixation of magnesium. This amino acid also has a calming action on cells.
It can also be interesting to adapt your diet by favoring foods rich in magnesium.
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Anxiety and irritability
Magnesium helps regulate mood. If you are feeling more sensitive than usual and always in a bad mood, it is quite possible that you are deficient in magnesium.
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Migraines and noise sensitivity
Magnesium helps regulate the nervous system. Migraines and noise sensitivity are neurological symptoms that can therefore indicate a lack of magnesium.
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Nervous and physical fatigue
Magnesium deficiency is often the primary cause of fatigue, especially if you feel tired upon waking.
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Muscle spasms
This is one of the most common signs of magnesium deficiency. Muscle spasms are usually located at the level of the eyelids via twitching and sometimes also at the level of the mouth.
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Sleeping troubles
If you have insomnia or your sleep is restless, it may be a sign of lack of magnesium. This trace element helps, among other things, to regulate sleep.
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Bloating
Magnesium helps to relax the muscles of the intestine and thus allows good digestion. If you’re prone to bloating, consider incorporating magnesium-rich foods into your diet.
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Difficulty concentrating
You can’t stay focused on your work, you forget things, or you have difficulty learning. All of these signs can lead to a lack of magnesium.
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Palpitations
Magnesium participates in the regulation of heart rhythm. Palpitations can then indicate that your body does not have enough.
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Tingling
Tingling in all the limbs or even numbness in the hands and feet can be significant signs of a magnesium deficiency.
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Discomfort
If you have dizziness, nausea or dizziness, it is possible that it is due to a lack of magnesium. Indeed, this trace element contributes to the electrolyte balance and in the event of a deficiency, the brain can misinterpret the signals from the inner ear.
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Hypertension
A high blood pressure problem can be caused by a lack of magnesium. If the body does not have enough, the vessels will enter into vasoconstriction which will increase blood pressure. Normally, magnesium helps to relax blood vessels.
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