Magnesium deficiency: signs to look out for and solutions
Written on February 5, 2025, by Pauline de Santarome
Do you constantly feel tired, stressed, or prone to muscle cramps? These symptoms may be linked to an insufficient intake of magnesium, a mineral that is essential for the proper functioning of our bodies.
Magnesium-rich foods or magnesium supplements: there are several ways to make up for these deficiencies and improve your daily well-being. Let's take a look at the importance of magnesium and the consequences of a deficiency in this vital mineral.
Why is magnesium essential for our health?
Magnesium, often referred to as the "relaxation mineral," contributes to overall well-being and good health. But what makes this mineral so valuable? Let's take a look at its many benefits.
A natural relaxant: Magnesium acts as a natural relaxant. It helps regulate nerve and muscle function and contributes to reducing stress and anxiety by promoting a feeling of calm and well-being.
Healthy muscles: Magnesium is essential for proper muscle function. It plays a role in muscle contraction and helps prevent cramps. Athletes can benefit from magnesium supplementation to optimize their performance and promote faster recovery.
Better sleep: Magnesium is also linked to better sleep quality. It helps regulate the sleep cycle, reducing insomnia and promoting restful sleep.
A calmer nervous system: it helps transmit nerve impulses and regulate neuronal excitability. By promoting relaxation, it calms a tense nervous system.
What causes magnesium deficiency?
Several factors may be responsible for this, including an unbalanced diet, chronic stress, and intensive sports training. Let's examine each of these factors to better understand how they can affect our magnesium levels.
An unbalanced diet
One of the main causes of magnesium deficiency is an unbalanced diet. Ultra-processed foods, which are low in nutrients, are often favored over a diet rich in green vegetables, nuts, and whole grains, which are excellent sources of magnesium. When our diet lacks diversity and fresh produce, it becomes difficult to meet our daily magnesium requirements.
Stress
Magnesium is often referred to as the "anti-stress mineral" because during periods of stress, it is consumed more quickly by the body. This mineral acts as a "natural calming agent" by regulating the neurotransmitters involved in mood and stress management.
Intensive sports practice
Headaches can have many causes, but magnesium deficiency may be one of them. This mineral helps dilate blood vessels and reduce muscle tension, which can relieve headaches, especially those related to migraines.
The most common symptoms of magnesium deficiency
A magnesium deficiency can manifest itself in several ways, sometimes subtle, but which can greatly affect our daily well-being. Here are 6 main symptoms to watch out for, to detect a possible deficiency and take action quickly:
Chronic fatigue and exhaustion: Persistent fatigue is often one of the first signs of magnesium deficiency. This mineral plays a role in energy production, and a lack of it can leave you feeling weak, even after a good night's sleep.
Sleep disorders: Difficulty falling asleep or staying asleep may be linked to magnesium deficiency. This mineral helps regulate the nervous system, promoting restful sleep.
Muscle cramps and pain: a deficiency can cause muscle cramps, particularly in the legs, calves, and feet. Unexplained muscle pain can also be a sign of magnesium deficiency.
Anxiety, nervousness, and irritability: Magnesium deficiency can also affect your mood. Do you feel more anxious or irritable than usual? This could be a sign of magnesium deficiency.
Heart rhythm disorders: palpitations or an irregular heartbeat may indicate a magnesium deficiency, as this mineral is essential for the proper functioning of our heart.
Migraines and feeling unwell: Frequent migraines, feelings of unwellness, and headaches can also be linked to a magnesium deficiency. This mineral helps relax blood vessels and prevent contractions that can cause pain.
Less well-known but equally important signs: certain less obvious signs, such as loss of appetite, nausea, difficulty concentrating, hair loss, brittle nails, or even tremors and tingling, can also indicate a magnesium deficiency. These symptoms also deserve our full attention.
How can you increase your magnesium intake?
Eating foods rich in magnesium, such as spinach, almonds, and legumes, can help maintain optimal magnesium levels. A balanced diet is the first step in preventing deficiency.
When diet alone is not enough, dietary supplements can be an effective natural solution. At Santarome, our Magné Marin 360 and Magné 360 Max LP Extended Release dietary supplements offer optimal absorption and a daily intake to meet your daily magnesium needs.
Take care of your health by adding these supplements to your daily routine, and feel the benefits of restored magnesium balance!
★★★★★ - Ellie
Magné Marin 360
"I have noticed a significant reduction in fatigue thanks to these supplements, and I have much less trouble falling asleep at night. I have also noticed a reduction in stress and muscle cramps since incorporating these supplements into my daily routine, so I highly recommend them!"
