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Energy metabolism, DNA replication, protein synthesis and detoxification all rely on magnesium. Its ability to offer our bodies so many benefits allows it to become known as the ‘miracle
mineral’. With it being naturally present in many foods, and available as a dietary supplement, it is easy to believe that we attain enough magnesium not to worry. But, with the average
healthy adult requiring 270mg-400mg of magnesium per day, depending on body weight, it is useful to take a look at whether you are in fact getting enough or if you are ignoring the obvious
signs of a deficiency. To help you look deeper into the facts, nutritionist Sarah Flower offers her expert advice on what it means to have a magnesium deficiency and the signs that you
should be looking out for. CONSTIPATION Constipation is often a sign that you need to increase your intake of magnesium, as the mineral has a laxative effect when taken in high doses.
Sarah explained: “This is because it has the ability to draw water into stools, making them softer and easier to pass. So, if you’re finding it hard to ‘go’ when you want, I would suggest
you take a look at what you are eating and determine if you are not giving your body enough magnesium.” MUSCLE PAIN AND TIGHTNESS Your muscles might be feeling tight and hurt a lot more
often than they used to as a result of your magnesium deficiency. Sarah said: “Magnesium is often used to help muscles to relax and prevent the build-up of lactic acid, as well as improving
a variety of joint and muscle problems such as Fibromyalgia, Osteoporosis, restless leg syndrome and other inflammatory conditions. If you are not consuming an adequate amount of magnesium,
it is likely that your muscles will be causing you a lot of discomfort, and you might even find it difficult to sleep at night as a result.” YOU’RE OVERWEIGHT Our Westernised lifestyles
are having disastrous effects on our waist lines, as foods can often be high in saturated fats, heavily processed, produced on over farmed soils, as well as involving a high consumption of
alcohol and caffeine, which indicates that you are not eating the right foods. Sarah said: “If you find yourself feeling sluggish and gaining weight, I would recommend taking a step back
and looking at what you are putting into your body. Try to ensure that you are incorporating magnesium-rich foods, such as dark leafy greens, quinoa, whole grains, nuts, beans, fish, yogurt
and tofu. These are miraculous when it comes to losing weight, as magnesium activates enzymes that control digestion, absorption, and also make you feel fuller for longer.” IRREGULAR BLOOD
SUGAR LEVELS Many studies have shown a magnesium deficiency can be heavily associated with diabetes. Individuals who are low on magnesium are unlikely to follow a health-conscious lifestyle,
consuming lots of sugary, junk foods. Sarah recommends: “That individuals who are at a higher risk of developing diabetes, in particular, or suffer from irregular blood sugar levels should
increase their intake of magnesium, whether that is through supplement or foods, to help maintain this.” HIGH BLOOD PRESSURE The highest amount of magnesium within the whole body is found
within the heart, so a deficiency could have disastrous impacts. Sarah said: “If you find that you suffer from high or low blood pressure or abnormal heart contractions, you could be
suffering from a deficiency. Initially, I would initially recommend you combine magnesium supplements with Krill Oil and Co-Enzyme Q10, as this will also help to elevate the support package
that brings magnesium to the heart. However, if the problem persists, I would advise seeking medical attention.” UNEXPLAINED FATIGUE AND ANXIETY If you find yourself suffering from constant
fatigue and crippling anxiety, this could be a sign you have a magnesium deficiency. Magnesium has the ability to limit the release of stress hormones, while acting as a filter to prevent
the hormones entering the brain. However, studies show that when the body is under extreme levels of stress, our magnesium reserves are used to try and counteract this, often leading to
further stress as there is not enough magnesium in the body to restrict the release of stress hormones. For this reason, Sarah said: “Try to incorporate magnesium into your food and
supplement regime, especially if you suffer from these unwelcoming symptoms, as it is likely that your constant levels of stress are consuming all of the magnesium that your body needs in
order to prevent it. If you find it difficult to do this, I recommend using New Era 8 from Power Health. This fast-melting supplement combines trusted magnesium phosphate to give your body
the minerals it truly needs.” Magnesium is a natural mineral that’s become increasingly popular for its numerous benefits to the body, including helping you sleep, warding off depression and
regulating blood pressure. But can you consume too much?