Magnesium deficiency has to be taken lightly: Why is this mineral important for heart, brain and nerves? Know the symptoms and prevention

The human body requires various vitamins and minerals to run smoothly, but often people pay attention only to calcium, iron or vitamin D. Meanwhile, a very important nutrient gets overlooked – Magnesium.

In medical science, magnesium is called the ‘silent worker’ or ‘master mineral’ of the body. It helps enzymes to control more than 300 biochemical reactions within the body. Magnesium plays an essential role in every process from muscle contraction, balancing the nervous system, blood sugar control, blood pressure regulation, and DNA and protein formation. Its persistent deficiency can slow down or unbalance the functioning of many vital organs of the body.

In the initial phase, the symptoms of low magnesium level in the body seem very normal, but gradually they can become serious:

• Muscle Cramps: The most common symptoms are sudden sharp strains in the legs or calves, muscle twitches and pain in the nerves.

• Insomnia and restlessness: Magnesium regulates a neurotransmitter called ‘GABA’, which helps in calming the brain and inducing deep sleep. Its deficiency increases insomnia and stress.

• Constant fatigue and weakness: Magnesium is involved in energy production (ATP synthesis), so its deficiency can leave the body feeling tired even after plenty of rest.

• Irregular heartbeat (Arrhythmia): Magnesium and potassium together keep the electrical activity of the heart muscle normal. If there is a deficiency, there may be a problem of palpitations or rapid heartbeat.

• Headache and Migraine: Research shows that people with low magnesium levels have more severe migraine and severe headache attacks.

Changes in modern lifestyle and eating habits are the main reasons for the deficiency of this nutrient:

• Highly Processed and Refined Foods: A diet rich in packaged foods, refined flour and sugar is severely lacking in nutrients.

• Excessive caffeine and alcohol consumption: Excessive consumption of tea, coffee or alcohol leads to rapid elimination of magnesium through the kidneys through urine.

• Problems related to digestive system: Due to celiac disease, Crohn’s disease or taking antacids (acidity medicines) for a long time, magnesium is not absorbed properly in the intestines.

• Chronic Stress: Continuous mental stress increases cortisol hormone in the body, which leads to rapid depletion of magnesium.

An adult male should consume approximately 400 to 420 mg and the woman almost 310 to 320 mg Magnesium is required. This can be easily accomplished with a balanced natural diet:

• 1. Pumpkin & Sunflower Seeds: Pumpkin seeds are the richest source of magnesium. Only 30 grams of seeds provide about 35-40% of the daily requirement of magnesium.

• 2. Green Leafy Vegetables: Spinach, fenugreek and kale are rich in chlorophyll, the central molecule of which is magnesium.

• 3. Nuts: Regular consumption of almonds, cashews and walnuts maintains the balance of minerals in the body.

• 4. Legumes and Pulses: Gram, kidney beans, soybean and lentils are rich in protein and fiber along with magnesium.

• 5. Whole Grains: Make oats, quinoa and brown rice a part of your daily diet.

• 6. Dark Chocolate: Dark chocolate with 70% or more cocoa is an excellent source of magnesium and antioxidants.

If a person shows serious symptoms of deficiency, a blood test (Serum Magnesium Test) can be done on the advice of a doctor. Taking excessive amounts of magnesium supplements available in the market on your own can be harmful, as it can cause stomach upset, diarrhea or low blood pressure. The safest and most sustainable way is to keep your daily nutrition balanced through natural foods.