Many of us don’t give magnesium the same attention as calcium or iron. However, magnesium is an essential mineral that plays a vital role in the normal functioning of the brain, heart, and muscles. Along with silicon, vitamin D, and vitamin K, it also contributes to maintaining healthy bones. Unfortunately, magnesium deficiency is quite common.
Here are five signs that may indicate your body is low in magnesium:
1. Ringing in the ears or partial hearing loss
Persistent ringing in the ears (tinnitus) may be associated with magnesium deficiency. Several studies have explored the relationship between magnesium and hearing. Some research suggests that adequate magnesium levels may help protect the inner ear by reducing oxidative stress caused by free radicals. In one clinical study, patients with sudden hearing loss who received magnesium supplementation experienced improvements in hearing.
2. Muscle cramps and spasms
Magnesium plays an important role in muscle function. It helps muscles relax after they contract. This is one reason magnesium sulfate is used in certain medical settings, including during labor. Low magnesium levels may contribute to muscle cramps, facial twitches, and nighttime leg cramps.
3. Depression
More than a century ago, physicians observed a possible connection between low magnesium levels and depression. Modern research continues to investigate this relationship, and some studies suggest that magnesium may support mood in people. Unlike many prescription antidepressants, magnesium supplements generally have fewer side effects, although they should not replace medical treatment when it is needed.
4. Heart problems
Because the heart is a muscle, it also depends on magnesium to function properly. Low magnesium levels may contribute to abnormal heart rhythms (arrhythmias), which can increase the risk of more serious cardiovascular problems in some individuals. Maintaining adequate magnesium intake is important for overall heart health.
5. Kidney stones
Many people believe kidney stones are caused by consuming too much calcium. However, magnesium also plays an important role. It helps reduce the binding of calcium with oxalate, one of the compounds that can contribute to the formation of certain types of kidney stones. Getting enough magnesium may help support normal urinary health.
Plant Foods Rich in Magnesium
Vegetables
- Carrots
- Spinach
- Okra
Leafy Greens and Herbs
- Parsley
- Dill
- Arugula
Nuts
- Cashews
- Almonds
- Pistachios
- Peanuts
- Hazelnuts
- Walnuts
- Pine nuts
Legumes
- Black beans
- Lentils
Seeds
- Pumpkin seeds
- Sunflower seeds
Fruits and Dried Fruits
- Avocados
- Bananas
- Persimmons
- Dates
- Prunes
- Raisin
Article by Natasha Marsch, MS Ed. Yoga therapist, nutritionist
