Lack of Magnesium: How to Cure the Deficiency?
Nearly a quarter of the population lacks magnesium…
First, let's start by saying what's important:
Magnesium is the fourth most abundant mineral in the body and is responsible for regulating muscle contractions, blood pressure, and heart health. Having enough is essential to strengthening your immune system.
If you are prone to a lack of magnesium, you will likely be tired and suffer from a loss of appetite. A high magnesium deficiency can even cause cramps.
In case you don't have time to read the whole article, we recommend using Nu U Magnesium to treat your deficiency.
Contenus
What are the symptoms of a lack of magnesium?
Among the numerous list of symptoms – including dizziness, cramps, lack of sleep, and more – we have listed the main ones below:
- Muscle cramps: Deficiencies can cause stiffness in the muscles and therefore muscle cramps.
- Anxiety and depression: Magnesium is known to fight inflammation (brain inflammation is correlated with depression and anxiety).
- Healthy bones and teeth: Calcium is considered the essential mineral for healthy bones and teeth. But without the right amount of magnesium, vitamin D does not activate calcium absorption as well.
- Lack of comfort during pregnancy: Magnesium levels can impact mood and health during your pregnancy. My wife had less nausea after taking supplements during her last pregnancy.
- Lack of energy: People suffering from deficiencies are often less active, have less energy and suffer from “big” fatigue. This can impact your motivation.
- Lack of sleep: The symptoms and problems listed above impact sleep. Magnesium is known as a mineral that reduces stress and helps you to sleep better.
Why do we lack magnesium?
There many many factors that can cause a magnesium deficiency.
Due to mineral depletion in certain soils, some plants contain less magnesium. As a result, animals that feed on these plans will also suffer from magnesium deficiency.
The consumption of chemicals such as fluoride or chlorine through tap water can also impact the level of magnesium in our bodies, as these products can interfere with the mineral.
Stress, as well as products consumed on a daily basis such as coffee, promote a reduction in magnesium.
In summary, people who live near the sea (a good source of magnesium), eat products from enriched soil and drink magnesium-rich water, may have higher levels of magnesium. The same goes for those who don't consume a lot of coffee or suffer from stress.
According to the World Health Organization (WHO), nearly a quarter of the population lacks magnesium. Americans lead this statistic with nearly 60% of the population suffering from magnesium deficiency.
Does a lack of magnesium make you fat?
There is no clear answer to this question. However, some studies suggest that magnesium can help regulate blood sugar levels and insulin levels in overweight people.
Magnesium supplements may also help reduce unpleasant symptoms of menstruation such as bloating or water retention.
But more research is needed to come to a definitive conclusion, with some experts believing that the mineral is not enough for weight loss.
Symptoms of magnesium deficiency
Symptoms of a magnesium deficiency are usually subtle, and unless your levels are very low, you may find it difficult to spot them with the naked eye.
A lack of magnesium can cause fatigue, cramps, or even elevated stress levels. However, if you want to be sure, visit your GP for a blood test.
How to cure a magnesium deficiency
What treatment to choose
If you happen to notice some of the symptoms mentioned, you should take a look at your diet :
- Do you eat a lot of white flour or sugar-based foods?
- Does your diet lack fresh fruits and vegetables?
If you've answered yes to one or both of these questions, you may have a magnesium deficiency.
What you should eat
By increasing the presence of certain foods in your diet, your magnesium levels will improve. Some experts estimate that it takes two to three months to see improvements in symptoms.
Here is a list of dietary sources that are rich in magnesium:
- Nuts and seeds, especially almonds and pumpkin seeds
- Banana
- Spinach
- Figs
- Yogurt
- Certain mineral waters
There are ready-made recipes to help you incorporate the right foods into your meals. However, if you lack motivation, don't worry – you can always snack on a square of dark chocolate at the end of dinner!
The best magnesium supplements
Food is the best way to replenish low magnesium levels. However, supplements are a great way to add the right nutrition to your diet and overcome deficiencies.
We have listed the six best magnesium supplements in our comparison below.
Nutri&Co Vegetal Magnesium Plus Vit B6 B5 B8
- Contains natural ingredients like bisglycinate and malate that support magnesium absorption
- High digestive tolerance
- Manufactured in France and certified by official bodies
- Contains no GMOs, gluten, bisphenol A, or magnesium stearate
- The company provides great customer support
- Effective against stress, relaxing effect of the product
- Contains taurine, the health effects of which are still controversial
- Marine magnesium (marine magnesium oxide), form best assimilated and absorbed by the body
- Produced by micro-nutrition experts
- Partnership with a Breton SME to ensure product quality
- Presence of silicon dioxide, whose origin is not 100% vegetable, while the communication mentions this data
- The prescribed dosage advises taking two capsules a day and a course of 4 months. There are not enough capsules to exceed two months at this rate.
- The prescribed daily dosage exceeds 300 mg, which is not recommended especially to avoid stomach aches and diarrhea.
- Marine magnesium
- Lot of 2*45 tablets, sufficient for two 20-day courses
- After-sales service expertise of a pharmacist
- Elected “Amazon's choice”
- Recommended by health experts
- Product derived from citrate, does not contain magnesium oxide
- High dose (200mg)
- Money-back guarantee
- The products are entirely manufactured in the United Kingdom, do not contain materials produced elsewhere in the world.
- No milk, lactose, soy, gluten
- The box contains 180 capsules, sufficient for a cure of 6 months
- Important information refers to the following information: not for persons under the age of 18; storage precautions; not recommended for pregnant women; consult your doctor before taking dietary supplements
- Big pill, a bit hard to swallow
- 400mg pure citrate
- Finnish family business
- External company have checked the manufacturing quality of the products in compliance with strict standards
- 100% vegan and vegetarian formula
- One year money back guarantee
- 180 capsules, six months of treatment
- Great transparency: precise and highlighted security information
- Purity test carried out: no GMOs
- Very few cases of diarrhea observed
- Easy to swallow and assimilate by the body
- Bad taste in the mouth when swallowing
- Magnesium oxide
- Two choices: 240 or 120 capsules
- Manufactured in France
- The Arkopharma brand is known to the general public
- Confidence in the brand and the product, but some comments highlight the little effect felt on improving health
Are there any side effects to the supplements?
It is recommended to limit yourself to 250-300 mg per day to avoid stomach upsets, and to take the supplements before meals.
In some cases, taking magnesium can cause stomach aches or even diarrhea.
Conclusion
Magnesium is such an important mineral in the body that deficiencies affect our health.
Taking a course of magnesium-rich foods helps combat ailments related to stress, anxiety or lack of sleep.
In terms of supplements, we recommend the Nu U Magnesium Citrate 200mg supplement for several reasons.
To begin with, it is a quality product that recommends the daily doses mentioned. This supplement is manufactured exclusively in Europe, in the United Kingdom in this case, without any product in the chain being imported from any other region of the world.
In addition, manufacturing follows strict rules imposed by quality standards across the Channel.
There are also enough tablets for a six-month cure!
However, what I particularly appreciated was the communication shown by the Nu U brand.
The company is transparent, unlike the others present in our panel: this product is not for everyone and Nu U makes it clear that you must consult your doctor before taking a dietary supplement such as magnesium.
The only downside is the size of the capsule, a bit difficult to swallow. This size element did not detract from the excellent comments generated on the benefits of the product.