In today’s day and age, it’s normal for life to move at a hectic pace. Most people may ignore daytime sleepiness and attempt to counteract it by drinking more caffeine. The caffeine may work temporarily, but it inevitably wears off. There may be a more serious reason why your tank feels like it’s empty, though, even if you are well-rested. 

Fatigue is a common symptom of many health conditions. If you come down with the flu or a common cold, it’s normal to experience fatigue. General fatigue, however, is often attributed to nutritional deficiencies. As a matter of fact, vitamins and minerals play a role in metabolism, oxygen transport, and neurological functions. These actions are critical for optimal brain and muscular function. As a result, lacking in some of these nutrients can lead to a general feeling of fatigue. 

The most common reason that you would experience nutritional deficiencies is by consuming foods that are not nutritionally dense. Focus on healthy fats, lean proteins, complex carbohydrates, and an assortment of phytonutrients and antioxidants. Foods like fruits, vegetables, whole grains, nuts, seeds, and legumes provide diverse nutrients that may prevent you from feeling tired. Make sure to consume the following nutrients if you feel more sluggish than usual. 

Vitamin D

Bone and muscle strength tend to decline when the body experiences a vitamin D deficit. One study monitored people with low vitamin D levels and they took vitamin D supplements for five weeks. The participants experienced an improvement in fatigue symptoms. Vitamin D is unique in that the body produces it when skin is in direct sunlight. There are not many natural food sources of it, but it does exist in various mushrooms. 

Magnesium

Magnesium plays a large role in the production and utilization of adenosine triphosphate (ATP), which is the primary carrier of energy in cells. Each ATP molecule binds to a magnesium ion to create a biologically functional form. Magnesium works to regulate the activity of several enzymes, and it is a necessary component of energy production. According to the National Institutes of Health (NIH), it has a lot to do with optimal cardiovascular function, protein synthesis, and blood sugar regulation. Click here to learn about excellent sources of magnesium.

Vitamin B12

In order for the body to produce healthy red blood cells, it needs a sufficient amount of vitamin B12. Low B12 levels make it difficult for red blood cells to carry oxygen throughout the body. Red blood cells can become compromised when there is not enough vitamin B12 in the diet. Often times, people don’t consume enough B12 via diet alone, so supplementation is often beneficial. Additionally, it’s harder for the body to absorb vitamin B12 as you get older. Some health conditions can also impair B12 absorption. If you do not consume enough B12, there are many supplements and injections that counteract deficiency. 

Vitamin C

Two dioxygenase enzymes require vitamin C for biosynthesis of carnitine. This is an essential cofactor that helps transport long-chain fatty acids into the mitochondria. In simpler terms, vitamin C is necessary for energy production. People who don’t consume enough vitamin C can commonly experience sluggish metabolism or general weakness. Vitamin C also creates amino acids for muscle building and plays a role in collagen development. Failure to nourish the bones and muscles in the body can cause general fatigue. Become more familiar with vitamin C-rich foods by clicking here. 

Iron

Hemoglobin carries oxygen throughout the body. If you don’t consume enough iron via the diet, the body cannot produce sufficient hemoglobin to transport oxygen. Iron deficiency is a common form of anemia, which is a condition that is characterized by a lack of red blood cells. The most common symptom of anemia or iron deficiency is fatigue. You will feel weak if the body’s cells and tissues do not receive nourishment from oxygenated blood. Healthy sources of iron include chickpeas, spinach, beans, peas, lentils, oats, cashews, kale, and pumpkin seeds. 

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Even if you are the most health conscious person you know, it’s still possible to experience occasional nutritional deficiencies. The Standard American Diet uses GMOs, antibiotics, hormones, and other processed ingredients in common foods, making it hard to get essential nutrients. For this reason, many people resort to multivitamins to avoid losing out on nutrients. Unfortunately, the multivitamin isn’t a proper answer to a diet filled with unhealthy foods. 

The Centers for Disease Control and Prevention (CDC) estimates that about 10% of the U.S. population experiences some sort of nutrient or vitamin deficiency. While these deficiencies can vary by age, gender, and race, the common denominator is often the Standard American Diet. On the other hand, consuming a variety of colorful fruits and vegetables gives you a better chance at absorbing proper nutrients. So you may not need the extra multivitamin supplement if your diet is healthy. Even with a diet plan in place, you may potentially experience a few nutritional deficiencies, the most common of which are listed below. 

Vitamin D Deficiency

Believe it or not, roughly 90% of American adults have mild vitamin D deficiency. The World Health Organization (WHO) estimates that about one billion people worldwide have low vitamin D levels. This deficiency is hard to detect because the symptoms are subtle, or they take years to develop. The common signs in adults include muscle weakness or an increased risk of bone fractures. A vitamin D deficiency can also reduce immune response. In order to increase vitamin D levels, try to get 15-30 minutes of sun exposure daily. Focus on mushrooms, but you may need to resort to a vitamin D supplement or a cod liver oil supplement.

Magnesium Deficiency

Magnesium plays many roles inside the body. It’s essential for optimal teeth and bone structure, but it also works to improve sleep, digestion, and even mental health. It assists with DNA, RNA, and protein synthesis in the body. Low magnesium levels can lead to metabolic syndrome, osteoporosis, muscle cramps, irregular heart rhythm, restless leg syndrome, migraines, and more. The National Institute of Health (NIH) recommends that adult males consume between 400-420 milligrams (mg) of magnesium per day, while women should consume 310-320 mg daily. Focus on whole grains, dark leafy green vegetables, avocados, bananas, nuts, seeds, and raw cacao powder to increase magnesium intake. 

Iron Deficiency

This essential mineral is a primary component of red blood cells. It binds to hemoglobin and helps carry oxygen to cells all over the body. The two types of dietary iron are heme iron and non-heme iron. The former is easily absorbed and found in animal foods, while the latter is found in both plant-based and animal foods. It’s not as easy for the body to absorb non-heme iron. When you don’t have proper iron levels, it’s easy to experience anemia, weakness, reduced brain function, and a weakened immune system. If you want to improve iron levels, start eating more legumes, pumpkin seeds, sesame seeds, broccoli, spinach, kale, and other leafy greens. One last thing to note is that you should consume vitamin C-rich foods with iron-rich foods, because vitamin C increases iron’s bioavailability. 

Iodine Deficiency

Table salt contains iodine, so people think that they don’t need to worry about this mineral. First off, table salt is horrible for you. Secondly, please worry about iodine. Roughly two billion people worldwide suffer from iodine deficiency, which can result in irregular heart rate, neck swelling, dry skin, weight gain, or irregular menstrual cycles. This deficiency is more common in developing nations than in the U.S., where iodine deficiency affects about 10% of adults. Iodine is a fickle nutrient because you need just the right amount. You don’t want too little and you don’t want too much either. The recommended daily intake of iodine is 150 micrograms per day. Foods like seaweed, dulse, kombu, potatoes, navy beans, wakame, and cranberries are great sources of iodine. 

Vitamin B12 Deficiency

Vitamin B12 is a water-soluble vitamin that is commonly found in animal foods. All of the cells in your body require B12 to function, but the body cannot produce it on its own. This is why you have to get it from foods or supplements. B12 deficiency is quite common for people who subscribe to vegetarian, vegan, or raw vegan diets. Several plant-based foods, including nutritional yeast, tempeh, and seaweed, contain vitamin B12, but supplementation is often necessary for plant-based dieters. Signs of deficiency can include pale skin, gas, brain fog, diarrhea, constipation, and numbness or tingling. It’s also possible for certain medications and conditions to interfere with optimal B12 absorption. You can get B12 from the plant-based foods we mentioned, but health experts advise increasing wild caught seafood, organ meat, or grass-fed/grass-finished beef to increase B12 levels. 

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Magnesium is a mineral that is involved with more than 300 chemical reactions in the body. It helps to keep your heart rhythm steady, assists with muscle contraction, and nerves require magnesium to send and receive messages. People can meet their recommended daily intake (RDI) of magnesium by eating magnesium-rich foods, so there is rarely need for supplementation. When you don’t include magnesium-rich foods in your diet, however, you can become magnesium deficient, and you don’t want that.

What Happens If I Have A Magnesium Deficiency?

People who have low magnesium levels for a short period of time may experience few or no symptoms. In regards to long-term magnesium deficiency, it is possible for the kidneys to start retaining magnesium by limiting the amount that is typically lost through urine. Magnesium deficiency can include nausea, vomiting, loss of appetite, extreme fatigue, and weakness. Extreme magnesium deficiency has led to seizures, abnormal heart rhythm, numbness, muscle cramps, and changes in personality.

There is some good news, according to Dr. Bruce Bistrian, chief of clinical nutrition at Beth Israel Deaconess Medical Center and professor at Harvard Medical School. Magnesium deficiency is extremely rare in people who are otherwise healthy. Even people with digestive disorders or people who regularly take water pills or antibiotics can maintain healthy magnesium levels with adequate intake via diet.

How Much Magnesium Do I Need?

The amount of magnesium you need will depend on your age and sex. The average RDI of magnesium is detailed in the table below.

Magnesium And Stress

Stress is understood to be a complex and adaptive biochemical expression to change. The brain interprets the stressor as dangerous and responds accordingly, typically with elevated heart rate, sweating, increased blood flow, or higher blood pressure. How does magnesium enter the equation? According to several scientific reviews, magnesium has the ability to reduce stress and symptoms of anxiety. Magnesium, along with calcium and glutamate, exists in the synapse between two neurons. Calcium and glutamate are toxic in high amounts, and they activate the NMDA receptor. Magnesium is like the gatekeeper, sitting on the NMDA receptor without activating it, meaning that you won’t be as prone to anxiety or stress by maintaining magnesium levels. Finally, magnesium can suppress the ability of the hippocampus to produce stress hormones, which can ultimately prevent your adrenal glands from kicking into high gear.

Magnesium-Rich Smoothies

Smoothies provide a variety of nutrients to the body in one fell swoop or slurp, shall we say. In general, most leafy green vegetables, certain nuts and seeds, and sea vegetables contain healthy amounts of magnesium. Increasing your magnesium intake can help to improve bone/joint health, reduce muscle pain, maintain healthy blood sugar levels, and decrease levels of fatigue. The following smoothies will supply you with lots of magnesium.

Spinach, Avocado, And Strawberry Smoothie

Ingredients:

• ½ avocado, peeled and pitted
• 1 cup spinach
• 1 cup filtered water
• 1 cup strawberries, frozen overnight
• 1 tablespoon raw agave

Instructions:

• First off, don’t even think about removing the tops of the strawberries! There are some good nutrients in those leaves.
• Add all of the ingredients to a blender and blend until smooth. Pour into a glass and enjoy.

Fig And Almond Milk Smoothie

Ingredients:

• 1 cup homemade almond milk (click here for recipe)
• ½ teaspoon sesame seeds
• 5 ripe figs, peeled
• 1 teaspoon raw agave syrup

Instructions:

• Add all of the ingredients to a blender and blend until smooth. Pour into a glass and enjoy.

Chocolate Banana Smoothie

Ingredients:

• 1 banana, frozen overnight
• 1 tablespoon raw cacao powder
• 1 tablespoon grade A maple syrup
• 1 cup homemade almond milk (click here for recipe)

Instructions:

• Add all of the ingredients to a blender and blend until smooth. Pour into a glass and enjoy.

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People in Western cultures like to think that nutritional deficiencies only exist in developing countries or remote locations where food is scarce. The theory behind this is that there is an overabundance of food in Western countries. Quantity is vastly different than quality, and consuming a lot of food doesn’t mean that you’re exempt from becoming nutrient deficient.

Nutritional Deficiencies Explained

Humans didn’t always eat the processed foods, refined grains, sugars, artificial sweeteners, and hormones in factory farmed meat that they do nowadays. The transition from a Paleolithic diet to the current Standard American Diet is the easiest explanation for nutrient deficiencies. The Paleolithic diet was rich in plant-based foods, with occasional grass-fed wild game or wild caught fish. This diet offered an array of vitamins and minerals, whereas the modern day American diet consists of food with little to no nutritional value. People do not consume the recommended daily intake of fruits and vegetables, and the foods they do eat put them at risk of developing hardened arteries, kidney failure, stroke, diabetes, metabolic syndrome, and heart attack. But this can all be avoided with proper diet modifications.

As we previously detailed in many articles, a balanced diet plays a large role in controlling blood pressure. Various studies have determined that specific minerals, in addition to general macro and micronutrients, are beneficial for blood pressure management. A diet of processed, canned, and frozen foods will not supply the body with nutrients that are needed to balance blood pressure levels. Whether you have high blood pressure or you are simply looking to maintain blood pressure levels, focus on consuming the following four nutrients.

Magnesium

Magnesium has many jobs in the body, some of which include regulating blood pressure, muscle & nerve function, and blood sugar. The body requires magnesium to develop healthy bones, produce energy, and help blood vessels to relax. The National Institute of Health (NIH) has reported that most American adults do not meet the recommended daily intake of magnesium, which is 420 milligrams (mg) for men over 50 and 320 mg for women over 50. While magnesium supplements are available, nutritionists advise consuming magnesium from plant-based food sources for optimal absorption. The best magnesium sources include dark leafy green vegetables, unrefined whole grains, nuts and seeds, and legumes.

Omega-3 Fats

Beneficial for cardiovascular health, omega-3s are necessary polyunsaturated fats from plant and animal food sources. Most people consume an excess of omega-6 fatty acids, but nutritionists claim that people should focus on eating more omega-3 fats. A 1: 1 ratio of omega-6s to omega-3s is ideal, but today’s diet sees an excess of omega-6s in the body. The ratio can get up to 16:1, meaning there is only one gram of omega-3s consumed for every 16 grams of omega-6s. Studies have shown that improving this ratio to 4:1 can decrease the risk of cardiovascular-related death by 70 percent. Great sources of omega-3s include pine nuts, walnuts, chia seeds, tahini, Brazil nuts, flaxseeds, avocados, and olive oil.

Potassium

Potassium is a necessary mineral for optimal muscle function, but it also works to relax blood vessel walls, resulting in lower blood pressure levels. Maintaining proper potassium levels helps to prevent irregular heartbeat by conducting electrical signals between the nervous system and heart. If you are taking a diuretic for high blood pressure, however, potassium can leave via urination, meaning that consuming potassium-rich foods may not maintain proper potassium levels. About one-third of patients with edema or high blood pressure don’t get enough potassium. Too much potassium can cause irregular heart rhythms, though; so adults are recommended to consume 4.7 grams per day.

Coenzyme Q10

Coenzyme Q10, also known as CoQ10 or ubiquinone, is a self-produced nutrient and molecule that acts like an antioxidant in human cells. Many factors deplete CoQ10 levels over time, long-term use of certain pharmaceutical drugs and cholesterol-lowering statin drugs being the primary culprits. CoQ10 supplementation is often recommended for people with fibromyalgia, myocardial infarction, depression, or Parkinson’s disease. This nutrient works to enhance blood flow and protect blood vessels, ultimately influencing blood pressure. If CoQ10 isn’t in great supply, a person with high blood pressure may be in trouble. Studies have found that CoQ10 supplementation for people with high blood pressure helped to lower readings by up to 11mm Hg systolic and 7mm Hg diastolic. While supplementation is an option, CoQ10 can be found in pistachios, sesame seeds, oranges, strawberries, broccoli, cauliflower, and peanuts.

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Due to chronic diseases, medications, increased consumption of processed foods, and the decreased amount of magnesium in food crop, the vast majority of people are at risk of magnesium deficiency. A person with magnesium deficiency has an increased risk of cardiovascular disease and other health complications that can cost a fortune. While magnesium supplementation may be the immediate response, one must understand that many natural foods contain high amounts of magnesium, and these foods boost magnesium levels in the body.

What Is Magnesium?

This essential mineral and electrolyte plays a role in many bodily processes. Failing to satisfy the recommended daily intake of magnesium can affect energy production, DNA replication, muscle function, bone and teeth structure, and RNA and protein synthesis.

Magnesium deficiency is difficult to diagnose because the symptoms can mimic similar symptoms of other conditions. From depression and digestive troubles to irregular sleep patterns and brain fog, magnesium deficiency is not something that should be ignored. How do you test for it, though?

Testing For Magnesium Deficiency

Tests for magnesium levels are often inaccurate. Blood tests for magnesium don’t account for the magnesium that is stored in bones and soft tissues. This is why it is best to test intracellular magnesium levels, not serum magnesium. The RBC test is an accurate test that measures the magnesium content within red blood cells, giving you an estimated count of magnesium in soft tissues and bones.

Optimal Magnesium Range

A functional and normal level of magnesium for the average person is above 6.0mg/dl. If you come in below this number, consider supplementation or consuming magnesium-rich foods, which you can view by clicking here. While checking magnesium levels, you may also want to test vitamin D levels, given that vitamin D and magnesium depend on each other for maximum absorption and function.

5 Signs Of Magnesium Deficiency

1. Muscle Cramps & Spasms

Magnesium works to support muscle function, and being deficient in magnesium can prevent muscles from properly contracting and relaxing. In fact, insufficient magnesium levels will often result in muscle cramps or spasms, especially in the feet and lower legs.

2. Digestive Troubles

As you begin to digest your food, it is mixed with saliva and stomach acid to form bolus, which is a semi-solid lump of food that moves through the digestive tract. In order for the bolus to move efficiently, it requires water. This is where magnesium matters. Magnesium works to draw water into the bowels to stimulate peristalsis, the process that keeps everything moving through the digestive tract. The bolus of food cannot move easily if magnesium levels are low, and this can result in bowel irregularity or constipation.

3. Anxiety And Stress

Magnesium plays a role in the production of neurotransmitters, which are chemicals in the brain that help nerves communicate with each other. Neurotransmitters help to regulate behaviors, including sleep patterns, mood, and more. Low magnesium levels can induce feelings of irritability, stress, and anxiety. A person with magnesium deficiency can also experience depression or confusion.

4. Insomnia

As we previously mentioned, magnesium is necessary neurotransmitter production, so that one can regulate mood, sleep, and behavior. Gamma-aminobutyric acid (GABA) is a neurotransmitter that is dependent on magnesium for production. It works to calm nerve activity and assist with total body relaxation. A GABA deficiency can make it difficult to fall asleep, let alone sleep through the night. Magnesium prepares the body and mind for sleep by promoting GABA production.

5. Cognitive Difficulty

Magnesium deficiency can result in many cognitive problems, including brain fog, memory problems, and one’s ability to concentrate. Magnesium works to help the mitochondria function optimally. Dig deep into your science class archives and remember that mitochondria are central structures within the cells in the body, and their job is to produce energy. Insufficient magnesium levels make it difficult for mitochondria in brain cells to produce energy, which makes it difficult to operate regular cognitive processes.

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Being that magnesium is the fourth most abundant mineral in the body, you could say that it is kind of important. Magnesium has several functions in the body and brain. Most people, however, do not get enough of this mineral. While there are plant-based, magnesium-rich foods you can consume, we are bringing you a magnesium body butter to help replenish magnesium levels, which works to improve sleep and reduce anxiety.

The majority of magnesium in the body is found in bones, while the rest is found in soft tissues, fluids, and muscles. Magnesium is necessary for cells to function properly. Involved in more than 600 biochemical reactions in the body, magnesium aids with protein formation, gene maintenance, muscle movements, nervous system regulation, and energy creation. The bottom line is that magnesium is necessary for a healthy body, but most people don’t get the amount they require.

What Is A Magnesium Deficiency?

About 80% of Americans are deficient in magnesium, but they don’t know it. Some people mistake symptoms of magnesium deficiency as part of natural life or other health conditions. General fatigue, poor sleep, regular headaches, digestive troubles, or feelings of stress or anxiety are common symptoms of magnesium deficiency.

Causes of Magnesium Deficiency

• Consuming too much caffeine
• Eating junk food (especially processed sugars)
• Excess stress
• Poor sleep patterns

Benefits of Magnesium

• Reduces stress
• Increases energy
• Soothes muscle cramps
• Improves sleep quality
• Calms nerves

Ingredients For Magnesium Body Butter

• ½ cup unrefined cocoa butter
• ½ cup virgin coconut oil
• ¼ cup magnesium oil
• 10 drops lavender essential oil
• 10 drops cedarwood essential oil
• 10 drops frankincense essential oil
• double boiler
• 4oz glass jars for storing body butter

Instructions:

• Using a double boiler, melt the cocoa butter. Once it is melted, add the coconut oil and melt.
• Add the magnesium oil, mix well, remove from the heat, and allow the mixture to cool for 30-60 minutes in the refrigerator. The mixture should be completely solid.
• Remove the mixture from the fridge and add to a mixing bowl or cake mixer. Whip the mixture for 3-5 minutes.
• Add the essential oils and whip for an additional 5 minutes, or until you have a light and fluffy consistency like whipped cream.

How To Use

For Muscle Cramps

Massage one teaspoon of body butter on the affected area to relieve tension.

For Relaxing Sleep

Before bedtime, massage 1 teaspoon of body butter on the bottom of each foot, and rub a thumbnail size amount on the back of the neck.

For Stress & Headaches

Massage a small amount of the body butter on the back of your neck near the base of your skull. It is also beneficial to massage a small amount on the temples and forehead, but be careful to avoid getting the body butter in your eyes.

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