Symptoms Of Magnesium Deficency And Foods To Treat Them

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Magnesium, an abundant mineral in the body, is naturally present in many foods, added to other food products, available as a dietary supplement, and present in some medicines (such as antacids and laxatives). Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation.

So when the level of magnesium in the body is low there are some symptoms that you might get like:

High blood pressure

Both magnesium and calcium work together to protect the heart and to maintain a safe blood pressure. So, when your magnesium is low this generally means that your calcium is as well which tends to raise your blood pressure. In fact, based on a study consisting of 241,378 subjects, a diet that is rich in this mineral can reduce your stroke risk by 8% as reported by the American Journal of Clinical Nutrition. Considering that high blood pressure is responsible for 1/2 of all Ischemic strokes around the globe, this is very significant.

Here’s a list of just a few of the diseases that can be caused by low magnesium levels:

  • Elevated C-reactive protein
  • Cardiovascular disease
  • Osteoporosis
  • Diabetes mellitus headaches
  • Muscle aches
  • Asthma
  • Preeclampsia-eclampsia

The wide array of diseases and symptoms of magnesium deficiency have to do with the fact that approximately 99% of your body’s magnesium is located in bone, muscles, and soft tissue. The other 1% of magnesium is found in plasma and red blood cells.

Something that you can do to increase your magnesium intake is switching up your diet. Here are some of the foods that have high levels of magnesium:


In every quarter cup of almonds, you will get over 62 mg of magnesium. Almonds also come loaded in a myriad of other benefits such as boosting the immune system and improving the eye health of a person. They also contain loads of protein that will keep you full for longer. The best way to take almonds is by sprinkling the seeds on food salad or your morning cereals.


Halibut (1/2 fillet, 159 g) 170 mg.

Haddock (1 fillet, 150g) 75 mg.

Flounder and Sole (1 fillet, 127 g) 75 mg.


Dark leafy greens

Kale, spinach, collard greens, Swiss chard, and any dark leafy vegetables, including beet greens and dandelion greens will supply high levels of magnesium. 1 cup of cooked spinach, for example will contain 157 mg.


Whole grains

Brown rice, quinoa, bulgar, barley, whole oats, and non-GMO wheat will contain high levels of magnesium. I cup of cooked brown rice, for example, contains around 86 mg.


Beans and lentils 

Although there is a lot of concern about xeno-estrogens in GMO soy, non-GMO soy, chickpeas, lentils, kidney beans and other types of beans are a great source of magnesium. Some beans provide up to 150 mg per one cup serving.

Plain non-fat yogurt

Magnesium and calcium form a dynamic duo in the protein-filled milk product. The mineral allows for easier absorption and use of calcium in your body.


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