How does a magnesium deficiency affect health?

Magnesium deficiency can lead to muscle cell dysfunction and a decrease in muscle cell carbohydrate uptake. Signs of magnesium deficiency may include muscle cramping, muscular twitching or spasms, muscular fatigue, numbness and tingling.

According to national survey data, most of us aren’t meeting our magnesium needs. Women are particularly likely to fall short, consuming just one­half of the magnesium they need each day from their diet.

You can get more magnesium by adding nuts and seeds to your diet. In particular, almonds, cashews, pumpkins seeds and Brazil nuts are among the best sources of magnesium.

Magnesium may be the most overlooked mineral, but the body uses it in more than 300 reactions, many of which give you energy. A chronic lack of magnesium in the body yields many consequences, including low energy levels. Symptoms of magnesium deficiency include fatigue, weakness, anxiety, and irritability.

Research on red blood cells has shown that lower levels of magnesium can make the cells more fragile, leading to a decrease in available red blood cells. Red blood cells are vital for increasing your energy levels because they deliver needed oxygen to tissues.

One study also revealed that low magnesium levels disrupt the body’s efficiency for using energy stores. The researchers assessed the effects of dietary magnesium restriction during exercise in postmenopausal women. They found that low magnesium levels led to higher oxygen use and higher heart rates during exercise.

This suggests that magnesium helps to optimize the use of oxygen in order to burn calories and feel more energized, and a lower level of magnesium hinders that process.

This content originally appeared on doctoroz.com