“The [recommended dietary allowance] for women over 30 is 320 mg, but you can take less and get good results,” she said, recommending a type of magnesium called L-threonate. “It is a form of magnesium that crossed the blood-brain barrier and is deeply relaxing, I suggest taking 150 mg at night.”
You may find that a diet abundant in magnesium-rich foods will help keep your chocolate cravings at bay. Of course, you can get magnesium in a supplement form, too.
Max out your magnesium
Many doctors believe sugar cravings could actually be a magnesium deficiency, especially if the person craves chocolate. Men should get between 400-420mg per day, with women up to 320mg of magnesium.
We may use magnesium glycinate to improve blood sugar levels or to help reduce overall inflammation in the body. This form of magnesium is less likely to have a laxative effect than magnesium citrate.
For instance, chocolate cravings are often blamed on low magnesium levels, whereas cravings for meat or cheese are often seen as a sign of low iron or calcium levels. Fulfilling your cravings is believed to help your body meet its nutrient needs and correct the nutrient deficiency.
According to health experts, food cravings in some cases may be indicators of nutritional deficiencies. This explains why you crave fatty foods and sugary treats while on a diet. As an example, chocolate cravings are often a sign of magnesium deficiency.
Intense chocolate cravings can be signs of magnesium deficiency. Eat more leafy green veggies, they're full of magnesium, and can help you fight off stress and discourage intense cravings.
Nutrient Deficiencies
Deficiencies in certain minerals such as zinc, chromium, iron, calcium, and magnesium may lead to sugar cravings as well, Elia says. Magnesium deficiency is specifically worth paying attention to.
Cravings for specific foods could be an indication of a deficiency in a micro or macro nutrient. In particular, a craving for chocolate could highlight a magnesium deficiency. Magnesium is an essential mineral and is required for over 300 enzyme reactions in the body.
You Have Some Serious Chocolate Cravings
If you feel like your body is in desperate need of chocolate more than just on occasion or the week before your period, this could be a sign to up your magnesium intake. Dark chocolate is high in magnesium—just 1 ounce packs in 10% of your daily needs.
Magnesium. As one of the supplements for sugar cravings, magnesium helps with insulin, glucose, and dopamine regulation. Dopamine is a hormone that acts as a neurotransmitter in your brain. A magnesium deficiency often results in chocolate cravings because chocolate has a high magnesium content.
Without adequate magnesium levels, the body sometimes has trouble processing glucose. When the body senses it isn't getting what it needs, it starts telling you to eat more through cravings and excessive hunger. By activating all the proper stomach enzymes, magnesium helps you get the most from your food.
yes, high amounts of chocolate cravings are a sign of magnesium deficiency. Magnesium regulates glucose (blood sugar) and insulin levels (helps the body use and store glucose), as well as the neurotransmitter dopamine.
Refining or processing of food may deplete magnesium content by nearly 85%. Furthermore, cooking, especially boiling of magnesium-rich foods, will result in significant loss of magnesium. The processing and cooking of food may therefore explain the apparently high prevalence of low magnesium intake in many populations.
Magnesium begins to take effect after one week of consistent supplementation.
A 2016 study suggests that changes in levels of hormones estrogen and progesterone cause cravings for high-carb and sweet foods before your period.
Are you craving fats? Like sugar, craving fatty foods signals your body is wanting specific nutrients. In this case, you're likely craving fat-soluble vitamins A, K, D and E.
You can beat your chocolate craving by filling up on something else. Once you aren't hungry anymore, the intrusive thoughts about chocolate should subside. Look for foods that are low in sugar and high in protein or whole grains. These foods will keep you full longer and prevent a sugar crash.
Some believe chocolate is the snack of choice due to hormonal imbalances during the menstrual cycle. When estrogen, progesterone and serotonin (the happiness hormone) levels drop, and cortisol (the stress hormone) rises, the result is a sugar craving.
adults 19-30 years: men 400 milligrams (mg), women 310 mg. adults 31+: men 420 mg, women 320 mg.
Too much magnesium from foods isn't a concern for healthy adults. However, the same can't be said for supplements. High doses of magnesium from supplements or medications can cause nausea, abdominal cramping and diarrhea.
The claimed benefits of magnesium supplementation range from boosts in everyday wellness — better sleep, increased energy levels and improved mood — to specific health benefits, such as lower blood pressure, reduced risk of heart disease and improvement in migraines.