Are you always tired? Do you experience mood swings or have difficulty focusing? If you suffer from chronic fatigue, you may have a magnesium deficiency.
Magnesium is an essential mineral that contributes to our overall health and wellbeing. In fact, it’s one of seven macro-minerals that our bodies need in large quantities because it’s so important. Magnesium sends signals throughout our nervous system, builds healthy bones, and aids in muscle contraction. Unfortunately, an estimated 50% of Americans have a magnesium deficiency.
Fatigue is a Warning Sign of Magnesium Deficiency
When you’re lacking in your magnesium intake, you can feel it. You may feel run down, irritable, and lose the ability to focus. In other words: you may feel fatigued. According to a Premier Health article, one in five Americans are affected by fatigue. While fatigue may feel similar to being tired or drowsy, the main difference is that fatigue lasts longer and could be a manifestation caused by an underlying mental or physical condition. Fatigue that is not alleviated by adequate sleep, a healthy diet, or reduced stress should be evaluated by a physician, as it could be related to more serious issues including anemia, depression, sleep disorders, or other chronic diseases.
Fatigue is often one of the first signs of magnesium deficiency. Other magnesium deficiency symptoms include:
- Muscle cramps/spasms
- Loss of appetite
- Personality changes
- Abnormal heart rhythm
The good news is that boosting your magnesium is easy! In this article, we’re sharing the best sources of magnesium. But first, let’s unpack this mighty little mineral.
Magnesium: the Happy Mineral
As mentioned above, magnesium is an ultra important mineral that plays a key role in many of our body’s functions, including regulating the body’s stress-response system. By binding to GABA (gamma-aminobutyric acid receptors), it encourages relaxation and sleep, and regulates the hormone melatonin. Melatonin is a hormone produced by the pineal gland in the middle of the brain that communicates to the body when it’s time to sleep and wake up. How much melatonin your body makes is directly affected by how much light you get each day. People who work unconventional schedules may take melatonin supplements to help them sleep.
For quality sleep and other reasons, it’s important to actively maintain healthy levels of magnesium. The hustle and bustle of daily life takes a toll on your mind and body. You might work long hours, have overlapping commitments, or experience anxiety due to other factors. When we’re under stress, our magnesium levels deplete. Experts believe that a deficiency in magnesium can contribute toward low mood and depression.
Less stress equals more happy.
10 Magnesium-rich Foods
So where can we find this magical, stress-relieving mineral? Magnesium is contained in all unprocessed foods. Ensure you’re getting the magnesium you need by eating a balanced diet that contains:
- Seeds (pumpkin, chia, flax)
- Nuts (almonds, cashews, Brazil nuts)
- Vegetables (squash, broccoli, kale)
- Legumes (edamame, black beans, lentils)
- Dairy products (nonfat/low fat yogurt)
- Fish (salmon, halibut, mackerel)
- Whole grains (quinoa, wheat, oats)
- Fruit (avocado, banana, raspberries)
- Dark chocolate
To unpack the power of these magnesium-rich foods, check out 10 Magnesium Foods to Incorporate into your Diet.
The Goodness of Magnesium
The benefits of magnesium are incredible. From building strong bones and a strong immune system, to reducing cardiovascular stress, increasing energy levels, and promoting proper sleep, this important mineral has its work cut out for it.
Now that you know where to find it, consistency is key. Magnesium can be taken at any time of day or night. The most important thing is to set a schedule and stick to it to ensure that you’re getting your daily dose.
According to the National Academy of Sciences, the Recommended Dietary Allowance (RDA) of magnesium is 420 milligrams per day for men and 320 milligrams per day for women. With 200 milligrams of magnesium in every pod, both Twi Mocha Latte and Twi Hot Cocoa can help you get on your way to happy!