Magnesium Deficiency - Cause for Tiredness, Cramps & PMS
Tired and Fatigued? Plagued With Muscle Cramps PMS or Depression? Magnesium Deficiency may be the culprit
Magnesium is involved in enzyme activation which in turn is involved in the process of energy release in the human body. A lack of magnesium has been linked to restless leg syndrome, muscle cramping, chronic fatigue syndrome and even depression. A deficiency interferes with muscle and nerve communication which in turn may cause irritability and nervousness. Other signs associated with a deficiency of this mineral include mental confusion, loss of appetite, insomnia and even, possibly, mood swings.
According to Dr. Chris Fenn, a lack of magnesium may be caused by a hectic work and training schedule and a diet of over-processed, high carbohydrate foods. Not only does the refined carbohydrate cause a need for more magnesium, the refining process lowers what was there in the first place.
According to the USDA, the average intake of magnesium by women 19-50 years of age was about 70% of the recommended amount per day. Up to 50% of women had intakes below 50% of the RDA. Men fared better getting about 94 % of what is recommended daily.
An average amount of 320 mg of magnesium is recommended per day for women and about 420 mg /day is recommended for men to achieve optimal health according to the National Academy of Sciences.
Food sources of magnesium include black beans, raw broccoli, halibut, peanuts, okra, oysters, scallops, pumpkin seeds, soy milk, spinach, tofu and whole grain breads/cereals.
About the Author
Kathy Shattler received her Master of Science degree from Michigan State University in E. Lansing Michigan in Human Nutrition. Her twenty-two years of practice includes holding positions as a Lecturer, Chief Clinical Dietitian and Program Manager. Kathy is the Founder of Nutri-Care Consulting and is currently the Nutrition Director of www.CEU4U.COM, an online continuing education management company for Registered Dietitians and Dietetic Technicians.
www.treatsleepingdisorders.info » Blog Archive » Magnesium Deficiency - Cause for Tiredness, Cramps & PMS responds:
Posted: February 13th, 2008 at 7:04 pm →
[…] Kathy Shattler wrote a fantastic post today on Magnesium Deficiency - <b>Cause</b> for Tiredness, Cramps & PMSHere’s a quick extractA deficiency interferes with muscle and nerve communication which in turn may cause irritability and nervousness. Other signs associated with a deficiency of this mineral include mental confusion, loss of appetite, insomnia and even, … […]
Kathy J. Shattler, M.S.,RD responds:
Posted: February 14th, 2008 at 8:19 am →
Thank you for the wonderful comment. I give my appreciation to Dr. Chris Fenn for her contribution to this news article. Dr. Fenn is a regular contributor to Cycling Plus and is a motivational speaker. Her website for further information is www.chrisfenn.com.