Magnesium is a vital mineral that is involved in the functioning of over 300 enzymes in the body. Virtually every cell in our body needs it for energy production, nervous system and muscle function.

Magnesium is vital for liver health, which is the primary healing step for those living with Hashimoto's. Magnesium also helps with adrenal function - another area often impaired in those living with thyroid dysfunction. Magnesium deficiency can increase the risk of developing symptoms in those with Hashimoto's.

There are two types of magnesium deficiency that can occur in terms of nutrients.

• The first type, called overt deficiency, can lead to low calcium or potassium levels due to an imbalance of minerals in the body. This is a serious condition that can cause numbness, muscle twitching/spasm, seizures, personality changes, irregular heart rhythms, and other serious reactions. This is relatively rare because when intake is low, the kidneys kick in to prevent magnesium from being excreted, conserving existing magnesium stores.

• The second type, subclinical deficiencies, are not visible on standard blood tests, but may produce the following symptoms:

- depression, bad mood, anxiety

- difficulties in concentrating

- frequent headaches or migraines

- difficulty swallowing

- heartburn

- fatigue

- constipation

-difficulties falling asleep and/or staying asleep

- muscle twitching

- menstrual cramps

- restless legs syndrome

- cardiovascular problems

Magnesium deficiency can affect the body's ability to metabolize substances like vitamin D, potassium, and calcium - which is especially critical for those who already have trouble absorbing nutrients, such as those with Hashimoto's disease. Factors like low stomach acid, fat malabsorption, and a lack of digestive enzymes, which are common among those with Hashimoto's, also result in many people being unable to break down and absorb nutrients from food. Not having enough thyroid hormone can also lead to nutrient deficiencies by making it harder and less efficient to extract nutrients from food.

Optimal magnesium levels are especially important for Hashimoto's because sleep disturbances, anxiety, fatigue, and digestive problems are common in hypothyroidism – all of which can be related to magnesium deficiency.

Natural sources : green leafy vegetables (such as spinach, kale), avocados, whole grains, almonds, beans, legumes and seeds, dark chocolate, bananas.