80 perccent of Americans experience magnesium deficiency at some point in their lives, often without even being aware of it(1).
Some researchers and doctors believe that the health consequences of magnesium deficiency are seriously underrated.
Certainly those who experience symptoms of magnesium deficiency find that it can be a serious condition in and of itself.
The symptoms of magnesium deficiency can include muscle cramps and tremors, fatigue, loss of appetite, confusion, insomnia, memory problems, and impaired cognitive function(2).
Severe magnesium deficiency can cause numbness, nausea and vomiting, and hallucinations, among other serious symptoms.
If you are experiencing any of these symptoms, a simple blood test can tell you if you’re deficient in magnesium, so don’t hesitate to talk to your doctor about it.
The Function Of Magnesium In The Body
Magnesium helps keep your metabolism functioning properly.
“Magnesium plays a key role in many essential cellular processes such as intermediary metabolism, DNA replication and repair, transporting potassium and calcium irons, cell proliferation together with signalling transduction,” one study explains(3).
Magnesium deficiency can affect a number of pre-existing health conditions, including asthma, ADHD, diabetes, depression, fibromyalgia, heart disease, noise-related hearing loss, migraine headaches, high blood pressure, osteoporosis, and restless leg syndrome.
Getting More Magnesium In Your Diet
Many herbs and spices are rich in magnesium, making it easy to get plenty of this essential mineral in your diet if you know what to look for. Five herbs in particular contain large amounts of magnesium and are particularly versatile and easy to cook with; you can also make teas with these herbs if you prefer to ingest them in liquid form.
Thyme contains about 317 milligrams of magnesium in a 200-calorie serving, but make sure you’re using fresh thyme – the dried herb does not contain as much magnesium. This herb has a mild, lemony flavour, and pairs well with fish and poultry.
With 357 milligrams of magnesium per 200-calorie serving, this tangy herb is a great source of this important mineral and is popular in German and Scandinavian cuisine. It pairs nicely with cucumber, yogurt, trout, salmon, and eggs.
With a whopping 556 milligrams of magnesium per 200-calorie serving, this versatile herb is great with pasta and other Italian dishes – try mixing it into focaccia bread, adding it to salads, or eating with with roasted nuts.
One of the oldest herbs known to man, fresh coriander contains about 498 milligrams of magnesium per 200-calorie serving. It’s common in soups, but you can also sauté it with vegetables or even add it to pancake mix.
Per serving, spearmint contains about 422 milligrams of magnesium in a 200-calorie serving, and it tastes great with fruit salads, yogurt, or various baking recipes. You can also chew on fresh spearmint alone to sweeten your breath.