Updated: Mar 9
Do you find yourself endlessly tired? Do you sleep through the night without interruption, but wake up TIRED the next morning?
This could be a sign of a deeper problem. Luckily for you, there are also many solutions to such problems.
One sign of a magnesium deficiency is constant fatigue. If you are constantly tired, give some thought to your dietary choices.
Before we get onto the details behind it all, what exactly is magnesium?
What is magnesium?
Magnesium is a very important mineral which is needed for healthy bodily function. This is the mineral within the body which is the fourth most present. It supports several important functions, including healthy heart, mood control, sleep, and energy levels. Half of the amount of magnesium in your body is found within the bones, however the other half is stored in the body’s important organs, such as the heart, and tissues. One of the single most important functions of magnesium is to help regulate and increase oxygen levels around the body.
So, we’ve established that magnesium is important, and that without it you’re going to be pretty exhausted and unhealthy, but what functions does magnesium actually support?
· Controls healthy blood pressure levels
· Keeps blood glucose levels down, and therefore reduces the risk of diabetes
· Gives your immune system a healthy boost
· Relaxes muscles after exercise
· Improves sleep quality, therefore helping with energy levels
· Produces proteins and energy/fuel for the body to function
· Helps regulate mood and improve memory
How much magnesium do you need, and what are the signs of a deficiency?
According to the U.S. Dietary Guidelines for Americans, the Recommended Dietary Allowance ranges from 310mg to 320mg per day for most adult women; 410mg to 420mg for most adult men.
This amount should be easily achievable via a healthy, balanced diet, without the need for supplementation.
The signs of a deficiency include:
· Cramps and weakness in the muscles
· Feeling irritable or annoyed
· Eye movements which are considered abnormal
If you notice these symptoms, first seek advice from a doctor, and secondly, look at your diet.
So, how exactly does magnesium give you more energy?
We’ve explored what magnesium is, and we talked about how much you need for healthy bodily function, but how does magnesium give you that energy boost?
If you’re not getting a good quality amount of sleep every night, you’re going to feel tired, snappy, irritable, and you’re basically going to feel like you have no energy to do anything. Magnesium is believed to improve the quality of your sleep, so if you can increase your levels naturally, allowing you to sleep better, you may be able to kiss tiredness goodbye and notice that your energy levels are much improved.
On top of this, magnesium is required for around 300 different chemical reactions which occur within the body. One of the most important of these is the ability to breakdown glucose into energy supplies – as you can guess, when your magnesium levels are low, this isn’t as effective, and therefore your energy levels are just as low.
How to increase your magnesium levels
Look at your diet. There are some easy and healthy ways to increase your magnesium supplies, without heading towards the supplementation aisle in your nearest health store.
· Nuts are rich in magnesium, so eat almonds, hazelnuts, and cashews
· Up your intake of whole grains per day, especially bran
· Fish is fantastic for magnesium and has many other health perks too
· Chow down on leafy greens, especially spinach
· Magnesium is also found to be rich in certain types of meat and dairy foods, however remember the moderation rule here
Whether you’re vegetarian or a meat eater, it’s not difficult to grab the right amount of magnesium per day from your diet, and it’s all about making healthier choices in the long run.
So, if you’re feeling weary and lacking in get up and go, look towards your diet and welcome magnesium into the fold – not only will your energy levels thank you for it, but your overall health and wellbeing also.