Magnesium deficiency, or hypomagnesemia, is a common health problem.
While fewer than 2% of Americans are believed to be magnesium deficient, one research estimates that up to 75% are not receiving their recommended dose (1).
Deficiency may go undiagnosed in other circumstances since the apparent symptoms don’t present until your levels are dangerously low.
A variety of factors may cause magnesium shortage. They vary from insufficient food intake to magnesium loss from the body (2).
Diabetes, poor absorption, persistent diarrhea, celiac disease, and hungry bone syndrome are all symptoms of magnesium deficiency. People who are alcoholics are also at a higher risk (3, 4).
This article discusses seven signs of magnesium insufficiency.
1. Muscle cramps or contractions
Magnesium insufficiency manifests as twitches, tremors, and muscular cramps. In the worst-case situation, the deficit may even result in seizures or convulsions (5, 6).
Scientists think these symptoms are produced by an increase in calcium influx into nerve cells, which overexcites or hyperstimulates the muscular nerves (7).
While supplements may assist persons with shortage ease muscular twitches and cramps, one evaluation determined that magnesium supplements are not an effective therapy for muscle cramps in older adults. More research in other groups is required (8).
Keep in mind that various factors might cause involuntary muscle cramps. They might be caused by stress or too much coffee, for example.
They might also be a side effect of some drugs or indicate a neurological condition like neuromyotonia or motor neuron disease.
While cramps are common, you should visit a doctor if your symptoms continue.
2. Personality or behavioral changes
Another potential outcome of magnesium insufficiency is mental health issues.
Apathy, characterized by mental numbness or a lack of feeling, is one of them. A worsened shortage might result in delirium and coma.
Furthermore, observational studies have linked low magnesium levels to an increased risk of depression (9).
Scientists have also theorized that a shortage of magnesium may contribute to anxiety, although concrete proof is insufficient (10).
One evaluation indicated that magnesium supplementation might aid a subgroup of persons with anxiety problems, although the data is of low quality. Higher-quality research is required before any conclusions can be drawn (11).
In summary, magnesium deficiency may induce nerve malfunction and encourage mental health problems in certain persons.
3. Osteoporosis
Osteoporosis is a condition that causes weak bones and an increased risk of bone fractures.
A variety of variables influences the chance of getting osteoporosis. These are some examples:
- aging
- lack of physical activity
- a lack of vitamin D and K in the diet
Surprisingly, magnesium shortage is also linked to osteoporosis. Deficiency may damage bones directly, but it also reduces blood calcium levels, which are the fundamental building blocks of bones (12, 13, 14, 15).
Rat studies demonstrate that a lack of magnesium in the diet leads to a loss of bone mass. Although no human studies have been conducted, research has linked inadequate magnesium intake to reduced bone mineral density (16, 17).
4. Tiredness and muscular weakness
Another sign of magnesium insufficiency is fatigue, defined as physical or mental tiredness or weakness.
Remember that everyone gets tired from period to period. Usually, it just implies you need to relax. On the other hand, severe or chronic weariness may indicate a health concern.
Because tiredness is a generic symptom, its cause cannot be determined unless other symptoms accompany it.
Muscle weakness, also known as myasthenia, is another specific indication of magnesium insufficiency (18).
Scientists think the weakness is caused by potassium loss in muscle cells, linked to magnesium insufficiency (19, 20).
As a result, magnesium shortage may be one of the causes of weariness or weakness.
5. High blood pressure
According to animal studies, magnesium shortage may raise blood pressure and induce hypertension, a significant risk factor for heart disease (21, 22).
While there is no direct evidence in people, numerous observational studies imply that low magnesium levels or inadequate dietary consumption may increase blood pressure (23, 24, 25).
Controlled studies provide the most compelling evidence for magnesium’s health effects.
Several studies have shown that magnesium supplementation may help reduce blood pressure, particularly in people with high blood pressure (26, 27, 28).
A lack of magnesium may raise blood pressure, increasing the risk of heart disease. Nonetheless, further research is required before its significance can be wholly appreciated.
6. Asthma
Magnesium insufficiency is sometimes seen in persons with severe asthma (29).
Furthermore, persons with asthma tend to have lower magnesium levels than those who do not have the illness (30, 31).
A shortage of magnesium, according to researchers, may promote calcium accumulation in the muscles lining the lungs’ airways. This constricts the airways, making breathing more difficult (32).
Interestingly, persons with severe asthma may be given a magnesium sulfate inhaler to assist relax and opening their airways. Injections are the recommended form of administration for people experiencing life-threatening symptoms (33, 34).
However, data regarding dietary magnesium supplementation in asthmatic patients is inconclusive (35, 36, 37).
In brief, experts think that severe asthma may indicate magnesium shortage in certain patients, but further research is required to determine this.
7. Abnormal heart rhythms
One of the most dangerous indications of magnesium insufficiency is cardiac arrhythmia, or irregular heartbeat (38).
In most situations, arrhythmia symptoms are modest. It often has no signs at all. However, it may trigger heart palpitations in specific individuals, which are pauses between heartbeats.
Arrhythmia may also cause the following symptoms:
- lightheadedness
- Breathing difficulty
- chest pain
- fainting
Arrhythmia may raise the risk of stroke or heart failure in the most challenging situations.
Scientists suspect that an imbalance of potassium levels within and outside of cardiac muscle cells, a disease linked with magnesium shortage, may be blamed (39, 40).
It has been shown that certain persons with congestive heart failure and arrhythmia have lower magnesium levels than those who do not have the illness.
Those who received magnesium injections had dramatically enhanced cardiac function (41).
Magnesium supplements may also assist some persons with arrhythmia minimize their symptoms (42).
What is the best way to obtain enough magnesium?
The recommended daily allowance (RDA) or appropriate intake (AI) for men and women in the United States is shown in the table below (43).
Even though many individuals do not meet the RDA for magnesium, there are numerous magnesium-rich meals to select from.
It may be found in both plant and animal-based meals. Seeds and nuts are the richest sources, although whole grains, legumes, and leafy green vegetables are also reasonably rich sources.
The magnesium content in 3.5 ounces (100 grams) of some of the top sources is listed below:
- almonds: 286 mg
- pumpkin seeds: 535 mg
- dark chocolate: 152 mg
- peanuts: 168 mg
- popcorn: 144 mg
For example, 1 ounce (28.4 grams) of almonds has 20% of the RDA for magnesium.
Other excellent magnesium sources include:
- flaxseeds
- sunflower seeds
- chia seeds
- cocoa
- coffee
- cashews
- hazelnuts
- oats
Magnesium is also added to a variety of morning cereals and processed meals.
If you have a health condition that causes your body to lose magnesium, such as diabetes, you should consume magnesium-rich meals or take magnesium supplements.
Consult your doctor about developing a strategy to improve your magnesium intake appropriate for your requirements.
The bottom line
Magnesium deficiency is a common health issue.
According to some research, 75% of Americans do not exceed their dietary magnesium needs. On the other hand, true deficiency is significantly less prevalent – less than 2%, according to one estimate. (44)
Unless your magnesium levels become dangerously low, the signs of magnesium insufficiency are generally modest.
Deficiency may result in:
- fatigue
- cramping in the muscles
- psychiatric disorders
- Abnormal heart rhythms
- osteoporosis
If you suspect a magnesium shortage, a simple blood test might confirm your concerns. You should see your doctor check out any other potential health issues.
Whatever the conclusion, try to consume various magnesium-rich whole foods daily, such as nuts, seeds, grains, or beans.
These meals are also vital in antioxidants and other beneficial elements. Incorporating them into your diet reduces your chances of magnesium shortage and benefits your general health.
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