You have an appetite for chocolate so intense you can't  to think of anything else? What about those muscle spasms that go on at night? Your visits to  bathroom  they look like a heavy one  a fight? Are you always tired? If so  chances are you are deficient in magnesium!

Often, magnesium deficiency is misdiagnosed because it does not show up in blood tests - only 1% of magnesium is stored in the blood ( 1 ), ( 1A )

Many diseases and ailments are misdiagnosed because it is difficult to test the level of magnesium in the body. Patients are often given medications that lower their magnesium levels even further. Which, instead of reducing suffering, deepens it.

There is no doubt that our body needs magnesium to function properly. This mineral is essential for over 300 different enzymatic processes that regulate the various biochemical reactions in our bodies that support proper functioning.  the body.  Without Magnesium, our bodies would cease to function. The mineral is involved in the processes of almost every nerve and muscle in the body, without it we will not be able to control our muscles, including the most important which is  is ours  heart. The role of magnesium in the body includes  ( 2 ), ( 3 ):

• production  energy (especially in oxidative phosphorylation and glycosylation  );

• structural development of bones and teeth;

• protein synthesis  DNA, RNA and the antioxidant Glutathione;

• active transport of calcium and potassium ions in cell membranes: This is essential for muscle contraction, regular heart rhythm and nerve impulse conduction ;

• control  blood glucose;

• adjustment  blood pressure;

Without magnesium, none of the above  processes have not occurred so you can imagine what happens when your body is on  low levels of magnesium.  

Early  signals that indicate a shortage  magnesium can be:

• fatigue, weakness;

• nausea and vomiting;

• constipation;

• dizziness;

• "tics" of the muscles;  

• constant tics under the eyes;

• tension in the upper back, shoulders, and neck;

• headaches, migraines, especially premenstrual pains, are symptoms of low magnesium levels ( 4 )

• irritability and sensitization  to noise;  

• hyperactivity.

If, at the initial stage of magnesium deficiency, we do not supplement the deficiencies in the body  then the symptoms become  become more severe and  include: ( 1 ), ( 1A ), ( 2 )

• incorrect  heart rhythms and coronary contractions;

• muscle cramps;

• numbness, tingling and muscle weakness;

• low blood pressure;

• personality changes;

• epileptic seizures.

Signs of a severe magnesium deficiency:

• unusual thirst;

• unusual hunger;

• frequent urination;

• slowly healing wounds and bruises;

• dry itchy skin;

• unexplained weight loss;

• blurred vision that changes day by day;

• unusual fatigue and drowsiness;

• tingling and numbness in the hands and feet;

• frequent / recurring infections of the skin, gums, bladder and vagina.

A consequence of a long-term shortage  magnesium is  diabetes and heart disease.  Diabetics both need more magnesium and lose more of it than most people.

Why people  lack of magnesium?

Magnesium was mainly found in soil and with  it was taken by the plants we eat.  New and modern farming techniques and the use of chemicals and fertilizers kept the soil there  deprived  magnesium. ( 2 )

Low levels of magnesium in the body, loss of magnesium or the inability to absorb this mineral by the body  may result from ( 2 ):

• disorders  gastrointestinal  (Crohn's disease - segmental enteritis, Celiac disease ,  leakage of the intestine);

• diabetes  type II and insulin resistance;

• alcohol  and alcohol dependence;

• aging  myself.

Unfortunately, today's standard diet for most of us is the main cause of low  level  magnesium. We eat too much processed food that contains chemicals, preservatives and additives  damaging our digestive systems. These products are very often deprived of nutrients and not eating enough  quantity  vegetables,  fruit and more  natural, healthy food products we do not provide our body with enough magnesium,  other minerals and vitamins.

Unfortunately, even if we eat vegetables, fruit and unprocessed food products, we are not sure if these products are healthy. They could be sprayed with pesticides while growing, plucked unripe and sprayed  chemicals that will allow you to transport many kilometers.   In this way, even "healthy" food is deprived of it  many nutritional value. For this reason, regional products and the increasingly popular products of organic farming are the best. In most Polish cities, there are bazaars with ecological products, farmers exhibiting there have certificates confirming that their products are ecological.  

Here are seven key symptoms that may indicate a magnesium deficiency:

1. Chocolate  lust

Your body knows best. When you really listen carefully  your body, it will tell you what it needs. Dark chocolate is there  a good source of magnesium.  It contains about 24% of the daily requirement in one cube,  (146mg in 100g) . If your body  was desperately crying out for chocolate, this might be what you need!

2. Muscle cramps

Involuntary muscle contractions can be very painful! Magnesium helps relax muscles, so when you run out of this mineral, some will  muscles can start  involuntarily  shrink, causing painful contractions! ( 5 )

3. Anxiety

Are you feeling restless? Magnesium deficiency can make your central nervous system send out  early warning signs of increased anxiety. Supplementing with 200 mg of magnesium can help keep your adrenal hormones under control when anxiety makes itself felt.

4. High blood pressure

Do you eat healthy and exercise regularly, but still have high blood pressure? It could be a lack of magnesium and electrolytes. Magnesium helps to stretch and relax the blood vessels, so when levels are low the blood vessels  they contract, which causes higher blood pressure. When the electrolyte levels are disturbed  due to a lack of magnesium, it can cause high blood pressure  blood!

5. Constipation

If your digestive system isn't working as well as it normally is, it could be because your magnesium levels are low. Magnesium deficiency causes the inhibition of intestinal transit . Ensuring you get enough magnesium is important to your gut for two reasons. First, it helps to relax the intestines, and second, it draws water into the intestines, creating an osmotic effect that facilitates the excretion of waste. ( 6 )

6. Trouble sleeping

Did you know your body's magnesium levels drop at night? This means if you have low levels of magnesium  you may have trouble sleeping! Many of us have difficulty sleeping or falling asleep. Magnesium deficiency can contribute to playing  a key role in the functioning of the central nervous system ( 6 ).    

7. Irregular heart rate

If you are deficient in magnesium, the muscles in your body can't function optimally. Your heart is also  meat!  Without  suitable  level  magnesium  you can  myself  struggle  irregular  blows  heart ( 7 ).

If you have at least one of these symptoms, you can try increasing your magnesium intake.  

How to reduce leaching  magnesium with  the body?

1. Limit your consumption of coffee, strong (black) tea, cola, salt, sugar and alcohol.

2. Exercise actively.

3. Check with your doctor to see if the medications you are taking are not  cause loss  magnesium (many lowering drugs  pressure  or diuretics - diuretics  causes the loss of this valuable element). If your medications reduce the amount of magnesium in your body  discuss with your doctor what to do to avoid this.  

4. Avoid stress as much as possible and do relaxation exercises  such as meditation,  yoga.

What to eat to increase your magnesium intake? ( 8 ), ( 9 )  

The best way to provide your body with magnesium (as well as other minerals and vitamins) is through a healthy, varied diet. All dietary supplements and vitamins in lozenges, unfortunately, just like other pharmacy products  often  are subject to some risk. Therefore, it is best to choose healthy, organic and unprocessed foods.  

The list of foods rich in magnesium is quite long and includes, among others:

• avocado;

• green-leaved  vegetables such as  spinach or any kind  salads - arugula, lamb's lettuce;  

• beans  and lentils;

• nuts (e.g. hazelnuts, peanuts or Brazil nuts)  and seeds (e.g. sesame, pumpkin, sunflower seeds);

• buckwheat, quinoa and other unrefined grains;

• dark  chocolate  (minimum 70% cocoa):

• fish (e.g. halibut  if  salmon - preferably wild, farmed is not very healthy).

The body's daily requirement for  magnesium.