Magnesium, a key player in various bodily functions, is often overlooked. Yet, suffering from magnesium deficiency or hypomagnesemia can lead to a range of physical and mental symptoms, which may vary in intensity. This condition affects 2-15% of Americans, but it is more common in individuals admitted to hospitals or ICUs, those with alcohol use disorder, diabetes, chronic diarrhea, or celiac disease. Since magnesium deficiency symptoms are not apparent until the levels become extremely low, it is crucial to recognize the signs early on and take proactive steps to maintain adequate magnesium levels.
Here are 10 Signs and Symptoms Your Body May Need More Magnesium
1 Fatigue
Fatigue is a common symptom of magnesium deficiency, as per Dr. Shelby Payne of Houston Methodist On Health. A prolonged low magnesium level indicates a deficiency, indicating an underlying medical issue. Identifying and addressing such deficiencies is imperative as it helps treat the root cause and avoid further complications.
2 Osteoporosis
Osteoporosis, a condition that weakens bones and increases the risk of fractures, is one of the potential health risks of magnesium deficiency. This mineral deficiency can weaken bones directly and reduce blood calcium levels, the primary building block of bones. However, other factors like aging, lack of exercise, and poor dietary intake of vitamins D and K can also contribute to osteoporosis. Maintaining a healthy lifestyle and balanced diet is crucial to reducing the risk of osteoporosis and related fractures.
3 Muscle Cramps
Muscle cramps might be linked to inadequate magnesium levels. However, routine blood work typically doesn’t include magnesium level checks. To determine whether magnesium levels are low, it’s necessary to conduct blood tests since the day-to-day symptoms can be nonspecific. Dr. Payne advises that blood work is required to establish whether magnesium levels are low.
4 Irregular heartbeat
Magnesium, a key player in maintaining healthy heart function, is crucial for our overall health. Inadequate levels can lead to heart arrhythmia, an abnormal heart rhythm. While some may not experience symptoms, others may feel heart palpitations. In severe cases, arrhythmia can increase the risk of stroke or heart failure. Maintaining adequate magnesium levels is crucial to prevent or alleviate arrhythmia and its potential complications. This can be achieved through a balanced diet and, if necessary, magnesium supplements.
5 Nausea
Did you know that feeling nauseous might be due to low magnesium levels? As per Naoki Umeda, MD, it is essential to ensure that your body receives adequate magnesium to maintain overall good health and help manage stress, migraines, and muscle aches and pains. Therefore, it’s crucial to maintain sufficient magnesium levels in your body to stay healthy and alleviate some of these symptoms.
6 Constipation
Magnesium is essential in many bodily functions, including muscle and nerve function, blood sugar control, and bone health. A common symptom of magnesium deficiency is constipation. If a person has low magnesium levels, it is essential to identify the primary reason. This could be due to a medical condition like IBD, certain medications, or other underlying issues. Once the underlying problem is treated or managed, the magnesium deficiency resolves independently. As explained by Dr. Payne, it is essential to address the root cause of the deficiency to ensure proper magnesium levels in the body.
7 High blood pressure
Studies conducted on animals have indicated that there is a possibility of increased blood pressure and the promotion of hypertension, which is a well-known risk factor for heart disease due to magnesium deficiency. Although no direct evidence exists in humans, research indicates that low magnesium levels or poor dietary intake may lead to higher blood pressure. Furthermore, reviews have suggested that magnesium supplements can help lower blood pressure, especially in adults suffering from hypertension. In summary, the evidence suggests that magnesium deficiency may elevate blood pressure, and magnesium supplements may benefit people with high blood pressure.
8 Heart Palpitations
While heart palpitations could be a sign of magnesium deficiency, it’s always wise to consult a doctor to confirm this as the cause. The early symptoms of magnesium deficiency may indicate various other health problems, and some individuals may not experience any symptoms. Therefore, seeking medical advice is crucial to receiving a proper diagnosis and personalized treatment, ensuring you’re on the right track to maintaining your health.
9 Loss of Appetite
Did you know that loss of appetite could be linked to magnesium levels in your body? As per Andrew Robert Eckert, DO, magnesium plays a crucial role in facilitating the movement of calcium and potassium throughout your body. These minerals are essential for properly functioning your nerves, muscles, and heart. In case of a severe magnesium deficiency, these minerals’ levels in your body could decrease, leading to hypocalcemia (low calcium levels) and hypokalemia (low potassium levels). Hence, it’s crucial to maintain the proper magnesium levels in your body for optimal health.
10 Stiffness
When your body lacks magnesium, you may experience muscle stiffness as one of the symptoms. It would help if you considered taking magnesium supplements, medications, or fluids to improve your magnesium levels. According to Dr. Eckert, many multivitamins and dietary supplements contain magnesium that the body can easily absorb. Addressing low magnesium levels promptly is essential to avoid further health complications.
How to get enough magnesium
Magnesium is a mineral that is crucial for maintaining optimal health and wellness. It plays a vital role in regulating blood pressure, controlling blood sugar levels, and supporting muscle and nerve function. In the United States, the Recommended Dietary Allowance (RDA) or adequate magnesium intake (AI) varies depending on age and gender. It is essential to ensure that you consume enough magnesium through your diet or supplements to support these crucial physiological processes. For males between 19-30 years, the RDA for magnesium is 400 mg per day, while for females, it is 310 mg per day. Pregnant and lactating women require more magnesium; their recommended intake is 350-400 mg daily. Adequate magnesium intake is crucial for maintaining optimal health and preventing various health conditions.
Adequate intake
Magnesium, a mineral essential for various bodily functions, can be easily obtained through a balanced diet. Many people need to consume more magnesium, and fortunately, there are plenty of foods rich in this mineral that you can add to your diet. You can proactively maintain optimal magnesium levels and promote your overall health by incorporating magnesium-rich foods, such as nuts and seeds.
Additionally, whole grains, leafy green vegetables, and beans are good sources of magnesium. If you have a health condition that causes you to lose magnesium, such as diabetes, consuming more magnesium-rich foods or taking supplements is essential. You should consult with your doctor to create a plan that works best for your needs and helps you increase your magnesium intake.
The bottom line
A lack of magnesium in the body can have subtle symptoms in the early stages, but if left untreated, it can lead to severe health complications. The initial symptoms may include fatigue, muscle cramps, mental health conditions, irregular heartbeat, and even osteoporosis. It’s crucial to consult with your doctor if you suspect that you may be experiencing a magnesium deficiency. They can diagnose the condition through blood tests and provide appropriate treatment options to help you regain your health and well-being.
