Magnesium is a mineral that is required in over 300 biochemical reactions in our bodies. If we don't have enough magnesium, these reactions will not run as efficiently as they could be, if they even run at all.
"Can't I get it from the foods that I eat?"
This a common question that I get, and the answer is, "It depends." It depends on a lot of different things like what foods you're eating, the quality of those, organic vs. nonorganic, the soil that they were grown in and if it's been overfarmed and is deficient in certain minerals itself, the freshness of the food, how well you can digest it and absorb it, and how much magnesium your body utilizes (contrary to popular belief, we all don't require the same amount - some need smaller amounts of magnesium while others use up a ton naturally - that's just how their body works, and they would require larger amounts). Potassium and phosphorus-laden fertilizers also complicate the issue, as they alter plants' ability to uptake magnesium from the soil. Food preparation methods such as broiling, steaming, and boiling also removes magnesium, shunting it into the water. High carb/fat diets increase our need for magnesium, and medications such as diuretics and insulin actually deplete our internal magnesium levels.
Some other things that can deplete magnesium include:
High Stress
Caffeine
Sugar
Alcohol
Tobacco
Drugs/medications
High perspiration
Low thyroid function
Diabetes
Chronic pain
High sodium diet
High calcium diet
So, what are some signs and symptoms relating to magnesium deficiency?
Constipation
Low Energy/Fatigue
Weakness
Muscle Tension, Spasms, & Cramps
Restlessness
Anxiousness (panic attack in more pronounced deficiencies)
Irritability
PMS/Hormonal Imbalance
Insomnia/inability to sleep
Weakning of the bones (osteoporosis)
Abnormal Heart Rhythm, Heart Palpitations
High Blood Pressure
Headaches/Migraines
Restless Leg Syndrome
If you suspect that you may be deficient in magnesium, you can increase food sources, which include green vegetables (both land and sea), and eat a variety of whole grains, legumes, and nuts.
You can also talk to your doctor about magnesium supplementation or things that can improve your absorption of minerals (if you have digestive issues or take heartburn medication), and have him or her recommend a type of magnesium and dosage that's right for your needs.
