Why do we need magnesium?
Magnesium is a key mineral that keeps your body and mind functioning smoothly. It helps improve sleep, boosts mood, and reduces the risk of heart disease and migraines. Without enough magnesium, you may experience fatigue, mood swings, and an increased risk of conditions such as heart disease and osteoporosis.
Magnesium is found in foods like whole grains, dark leafy greens, nuts, beans, and even dark chocolate. These magnesium-rich foods help your body produce energy, build strong bones and teeth, regulate blood sugar and blood pressure, and support the health of your heart, muscles, and kidneys.
Does Magnesium Deficiency and Low Magnesium Levels Increase Disease Risk?
Low magnesium levels can often go unnoticed because the symptoms are usually mild at first and easily mistaken for other common health issues. Early signs of magnesium deficiency include nausea, vomiting, loss of appetite, fatigue, and general weakness. These symptoms can be easily overlooked or attributed to other conditions, making it crucial to recognise and address them early.
As magnesium deficiency worsens, it can lead to more serious health concerns, including low calcium and potassium levels. This progression can result in more distinct and noticeable symptoms that should not be ignored.
Signs of Magnesium Deficiency: What You Need to Know
Muscle Twitches and Cramps
One of the most common symptoms of low magnesium is muscle twitching and cramping. These involuntary muscle movements can be uncomfortable, and if your magnesium levels drop too low, it can lead to more serious issues like seizures or convulsions. This highlights the importance of maintaining adequate magnesium levels.
Muscle Weakness
Magnesium deficiency is often linked to low potassium levels, which can cause muscle weakness. This can make daily activities more challenging and affect overall physical performance. Ensuring you get enough magnesium can help prevent your muscles from weakening.
Irregular Heartbeats and Coronary Spasms
Low magnesium levels can significantly impact heart health, leading to symptoms such as chest pain, tightness, and pressure, as well as irregular or abnormally fast heart rhythms. In some cases, magnesium deficiency can cause coronary spasms, which are serious and require immediate medical attention. Ensuring you get enough magnesium is crucial for maintaining a healthy heart and preventing these severe issues.
Findings About Magnesium Deficiency and Chronic Diseases
A recent study from Australia underscores the importance of maintaining adequate magnesium levels for overall health. Researchers at the University of South Australia (UniSA) discovered that low magnesium levels could significantly increase the risk of DNA damage and various chronic diseases.
In their research, they analysed blood samples from 172 middle-aged adults and found a strong link between low magnesium and elevated levels of a harmful substance called homocysteine. The combination of low magnesium and high homocysteine can damage DNA, raising the risk of serious health conditions such as Alzheimer’s, Parkinson’s, digestive issues, certain cancers, and diabetes.
Dr. Permal Deo from UniSA explains that consuming less than 300mg of magnesium daily can increase your risk of developing these diseases. This study is among the first to demonstrate how low magnesium levels can directly lead to DNA damage in humans. Dr. Deo emphasizes the importance of maintaining sufficient magnesium levels to protect your genes from the harmful effects of homocysteine, especially when folate and vitamin B12 levels are low.
Professor Michael Fenech adds that long-term magnesium deficiency can disrupt your body's energy production, leading to accelerated tissue ageing and a higher likelihood of developing diseases at a younger age. According to Professor Fenech, the next step is to determine the optimal amount of magnesium that should be obtained from food or supplements to help prevent or slow down the progression of chronic diseases like cancer.
Choose the Best Magnesium Supplement For You
Studies show that ensuring you get enough magnesium is essential for keeping your body healthy and reducing the risk of serious diseases. Some of the best sources of magnesium include whole grains like brown rice and oats, dark leafy greens such as spinach and kale, and nuts and seeds like almonds, pumpkin seeds, and sunflower seeds. Beans and legumes, including black beans, lentils, and chickpeas, are also packed with magnesium.
If you have a sweet tooth, dark chocolate is a tasty way to boost your magnesium just go for at least 70% cocoa to get the most benefits. Even your morning coffee can help, as coffee beans contain small amounts of this essential mineral.
Adding magnesium-rich foods to your daily diet is a simple way to make sure you're getting enough of this essential nutrient. While it can be tough to get all the vitamins and minerals you need from diet alone, magnesium stands out as especially important for keeping your body healthy. However, your body typically absorbs only 30% to 40% of the magnesium you consume, making magnesium deficiency surprisingly common. This means that many people may not be getting enough magnesium to support their overall health, even with a balanced diet.
If you find it difficult to meet your magnesium needs through food alone, you might consider adding a magnesium supplement to your diet.
Magnesium is an essential mineral that plays a vital role in functions like muscle health, energy production, and bone strength. Magnesium supplements can significantly improve sleep quality, boost energy levels, and support muscle function. However, it's important to choose your magnesium supplement wisely, as many brands offer products that provide minimal health benefits. For better results, choose high-quality Sona Magnesium supplements.
Sona offers a variety of Magnesium Supplements, designed with both quality and effectiveness in mind. Whether you choose Sona Magnesium 500mg or Magnesium 250mg tablets, you’ll find support for muscle function, increased energy, reduced fatigue, and the maintenance of strong bones and teeth.
Sona's magnesium range also includes Magnesium 300 with Vitamin B6 tablets, which are specifically formulated to help reduce menopause symptoms. These tablets are easy to absorb, easing menopause symptoms while supporting hormonal balance. Sona Magnesium 300 with Vitamin B6 delivers the magnesium your body needs in a single daily tablet.
References:
European Journal of Nutrition.University of South Australia. "Low magnesium levels increase disease risk." ScienceDaily 12 August 2024.
https://www.medicalnewstoday.com/articles/322191
https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/