Magnesium is a vital mineral that plays a significant role in numerous bodily functions; however, many individuals do not consume adequate amounts in their diets. Approximately 60% of the body's magnesium is stored in bones, while the remainder is found in muscles, tissues, and bodily fluids.

This mineral is involved in approximately 600 metabolic processes, which include energy production, protein synthesis, gene maintenance, muscle function, and nerve regulation. It also helps alleviate stress by managing cortisol levels, promoting relaxation, and easing muscle tension.

For women, magnesium is particularly important during menstruation, as it acts as a relaxant for both nerves and muscles, aiding in the prevention of migraines and cramps. This calming effect can also assist in stabilizing mood swings that often occur during this time, and it may provide relief from bloating and breast tenderness.

A deficiency in magnesium has been associated with headaches and disrupted sleep patterns due to its role in modulating GABA. Research has indicated its importance in enhancing sleep quality and supporting metabolic health.

In a recent Instagram video, Dr. Saurabh Sethi, a gastroenterologist trained at Harvard and Stanford, highlighted four signs of magnesium deficiency that should not be overlooked:

1. Muscle cramps and spasms

Magnesium is essential for muscle relaxation and helps maintain the balance of calcium and potassium within muscle cells.

2. Low energy

Magnesium is crucial for the production of ATP, the primary energy source for the body.

3. Irregular heartbeat

Magnesium contributes to maintaining a steady heart rhythm by supporting balanced electrolyte levels.

Dr. Sethi further noted, “Magnesium enhances serotonin levels, the hormone associated with feelings of well-being, and helps regulate stress by controlling cortisol levels.”

Additionally, magnesium is critical for cardiovascular health, as it aids in regulating heart rhythm and maintaining normal blood pressure. Research indicates that magnesium can reduce blood pressure by an average of 12 points and is one of three micro-minerals, alongside calcium and zinc, that facilitate approximately 300 biochemical reactions within the body.

Magnesium deficiency may result in various health issues, including muscle contractions, cramps, seizures, irregular heart rhythms, alterations in personality, and coronary spasms. Rich sources of magnesium include cashew nuts, almonds, whole grains, legumes, seeds, leafy green vegetables, and dairy products. However, managing dietary intake can be difficult; therefore, magnesium supplements are often a more effective solution, with options such as Magnesium Glycinate readily accessible.

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