Magnesium is a micromineral that belongs to the group of important minerals for the human body, as it has several physiological roles ranging from acting as a cofactor in metabolic processes to muscular contraction and neuronal conduction. It was also indicated that a lack of this essential mineral solely weakens muscles, cramps, and fatigue. This article highlighted six factors that can help you understand how to fight magnesium deficiency and increase energy levels.
Table of Contents
Know the Symptoms of Magnesium Deficiency
People must know what symptoms indicate low magnesium levels. It includes muscle cramps, muscular weakness, palpitations, nervousness, and insomnia. Perhaps it might not be wrong for you to get checked for your magnesium levels if it is an everyday ordeal for you.
One simple blood test can determine if the body is seriously lacking this important mineral. This is because early diagnosis will make it possible to take precautions aimed at reducing the chances of the development of severe disease forms.
Incorporate Magnesium Rich Food into Your Diet
To eliminate anemia, targeted alterations must apply to the dietary plan, where one has to include foods containing magnesium. Some of the familiar sources include:
- Vegetables: The spinach, kale, and Swiss chard contain magnesium in large amounts.
- Legumes: Another example of magnetic gum is in black beans, chickpeas, and lentils.
- Fish: The next time, you may opt for mackerel, salmon, or halibut fish.
The above are the foods you should include in your meals as they help boost the levels of magnesium in the body and give you more energy. You may also incorporate magnesium glycinate for a better outcome.
Consider Magnesium Supplements
Where the change in the diet is still insufficiently effective, the consumption of magnesium supplements can prove quite reasonable. Magnesium is obtainable in many forms, including magnesium citrate, magnesium oxide, and magnesium glycinate, among others. They both include different types of absorption with their pros and cons.
It is thus necessary to seek the advice of a doctor before beginning to take supplements to identify the correct dosages and forms to be taken. Supplements help fill the nutrient deficit due to an imbalanced or poor diet.
Enhance Absorption
Consumption of a large amount of magnesium in your body can also be characterized by poor absorption.
- Limit Intake of Processed Foods: These are mainly sweets or fats, which are known to decrease the body’s probability of absorbing magnesium.
- Stay Hydrated: Researchers discovered that water intake in recommended quantities is vital in helping the body absorb magnesium and other nutrients.
- Reduce Alcohol Consumption: Drinks that contain ethanol reduce magnesium levels in the body.
- Manage Stress: A study proves that stress assists in the expulsion of magnesium in the body, and as such, stress-controlling measures such as yoga and meditation might be considered valuable.
Other Nutrients in the Magnesium
Last but not least, there are other nutrients which are related to magnesium, and the inclusion of this one would improve the health and energy status.
- Vitamin D: It aids in the retention of magnesium. They include exposure to sunlight intake of fatty fish and other dairy foods that contain vitamin D.
- Calcium: It works well with magnesium to perform muscular functions in the body of human beings. These include foods of dairy origin, green leafy mean, and any food with extra calcium has been included.
Regular Physical Activity
Some of the methods of increasing the magnesium levels in the body is exercising regularly. Movement also increases circulation, thus the distribution of magnesium in body tissues. Likewise, physical exercise increases the body’s demand for magnesium, which in turn prompts the body to acquire and retain magnesium effectively.
Aerobic exercises, strength training exercises, and flexibility exercises should be adopted to control the levels of magnesium effectively and to overcome fatigue or low energy. You should also incorporate magnesium glycinate before or after exercise.