Magnesium is involved in muscle contraction, blood vessels, nerve function, and neurotransmitter formation. It also helps ensure a healthy heart rhythm. Safe to say, “it’s a pretty important mineral.
“Aside from being a component of our bones, it’s also needed for over 300 enzymatic reactions in the body,” says Robin Foroutan, RDN, a registered dietitian-nutritionist specialising in integrative and functional medicine at the Morrison Center in New York City.
And you might not be getting enough. If you’re deficient or simply running a lower-than-optimal level, it can have far-reaching consequences for your day-to-day wellbeing.
For women under 30, the recommended daily intake is 310 milligrams (mg) and 320 mg for those older than 30. For men under 30, it’s 400 mg and 420 mg for those over 30.
Symptoms of Magnesium Deficiency
The symptoms of magnesium deficiency can change over time and if deficiency progresses and becomes more serious, and might include the following.
Early Symptoms
Loss of appetite, nausea, vomiting, fatigue, weakness, tremors.
Later Symptoms
Numbness and tingling, muscle cramps or spasms. Personality changes may also be experienced (mental health disorders like depression have been associated with low magnesium levels – while the evidence is conflicting, one meta-analysis found that magnesium supplementation can improve depression). Changes in bone structure, leading to osteoporosis – research has shown that magnesium supplementation can alleviate osteoporosis symptoms.
Symptoms of Severe Deficiency
- An electrolyte imbalance, driving down calcium or potassium levels. Consequences of a condition like hypokalaemia (low potassium) include symptoms such as muscle weakness and fatigue.
- Seizures
- Abnormal heart rhythms
- Delirium
It’s possible that chronic insufficiency of magnesium – meaning your level is low but not deficient – can also create problems, says Foroutan.
Possible Complications of Sub-optimal Magnesium Levels
Olivia Wagner, RDN, an integrative registered dietitian-nutritionist in Chicago, suspects someone has low magnesium when they come in with the following complaints:
Headaches and Migraine
Magnesium may play a role in neurotransmitters that help control or block pain, according to the American Migraine Foundation.
Muscle Cramping With Exercise
Because magnesium is an electrolyte necessary for muscle function, you may notice that you suffer frequent cramps during physical activity.
Restless Legs Syndrome (RLS) or Night-time Muscle Spasms
Leg cramping at night is thought to be associated with magnesium deficiency, and magnesium supplementation is widely used to ease these cramps. Some anecdotal evidence suggests supplementation may relieve symptoms of restless legs syndrome.
Studies have also reported a link between lower magnesium levels and RLS severity and while research hasn’t been conclusive, one study, where subjects supplemented with either magnesium, vitamin B6, or a placebo, found that taking magnesium oxide or vitamin B6 significantly improved sleep quality and RLS symptoms, with magnesium showing greater effectiveness than vitamin B6.
Anxiety or Depression
Certain neurotransmitters require magnesium to function properly, says Wagner. When your neurotransmitters are out of balance, you may feel on edge and have difficulty calming down, increasing the risk of mental conditions such as anxiety and depression.
Constipation
Magnesium supports muscular function in the colon wall and helps you relax, both which encourage bowel movement and reduce constipation, says Wagner.
Fatigue
Magnesium has a hand in adenosine triphosphate synthesis says Wagner, which is produced in the mitochondria or the energy factory of cells. Certain conditions, such as type 2 diabetes and gastrointestinal diseases like Crohn’s or coeliac disease, can affect the way magnesium is absorbed or speed its clearance from the body, therefore putting people who have these conditions at risk of deficiency.
But there are a number of reasons someone’s magnesium levels may be low, including:
- Alcohol use
- Chronic diarrhoea
- Excessive urination, which can occur with uncontrolled diabetes and during recovery from acute kidney injury
- Hyperaldosteronism (a disorder in which the adrenal gland releases too much of the hormone aldosterone into the blood)
- Kidney tubule disorders (tubules are tiny tubes in the kidneys that return needed substances to the bloodstream and remove waste)
- Coeliac disease and inflammatory bowel disease which can cause problems with magnesium absorption
- Malnutrition
- Medicines like amphotericin, antibodies targeting the epidermal growth factor (EGF) receptor, cisplatin, cyclosporine, diuretics, proton pump inhibitors, tacrolimus, and aminoglycoside antibiotics
- Pancreatitis
- Excessive sweating
- Burns over a large area of the body
Experts disagree on how prevalent low magnesium is.
While the National Institutes of Health states that symptomatic magnesium deficiency in healthy people is uncommon, authors of a study wrote that “the vast majority of people in modern societies are at risk for deficiency” because of chronic disease, medications (that affect magnesium levels), diets high in processed foods (which don’t contain sufficient nutrients like magnesium), and depleted levels in soil due to modern farming. But most cases go undiagnosed, the authors say.
Tests for Magnesium Deficiency
To diagnose magnesium deficiency, your doctor will order a serum blood test to check your magnesium level. Normal magnesium levels are usually between 1.46 and 2.68 milligrams per deciliter (mg/dL). They may also order the following tests:
- Calcium blood test and a potassium blood test (magnesium plays a role in how your body absorbs these minerals)
- Comprehensive metabolic panel
- Urine magnesium test
- Electrocardiogram (EKG)
When to See a Doctor
If you are concerned that your symptoms or health issues may be a result of magnesium deficiency or that your level may not be optimal, talk to your doctor. If you’re experiencing the following symptoms, especially if they’re persistent, it’s a good idea to get yourself checked:
- Loss of appetite
- Nausea
- Vomiting
- Fatigue
- Weakness
- Numbness and tingling
- Muscle cramps
- Abnormal heart rhythm
If you have a health condition that can lead to a magnesium deficiency, like Crohn’s disease, it’s important to see your provider regularly to make sure your magnesium levels are in the healthy range.
Treatments for Magnesium Deficiency
Depending on your test results, you may be advised to take a supplement along with making a concerted effort to eat more magnesium-rich foods, such as nuts, pumpkin seeds, spinach, and Swiss chard, says Wagner. It’s always best to get your nutrients from whole foods whenever possible.
If you’re advised to supplement, Wagner says she starts clients off at around 200 to 300 mg and, in some cases, goes as high as 400 mg. Since magnesium is a water-soluble mineral, there’s little risk of toxicity, but too much can give you diarrhoea. “It’s also important to choose a high-quality magnesium supplement. Consult with your healthcare provider, who can identify what will be the best fit for you,” she says.
The Takeaway
- Magnesium is essential for numerous bodily functions, including muscle and nerve operations. Magnesium deficiency can lead to symptoms like fatigue, muscle cramps, and even abnormal heart rhythms.
- If you experience symptoms like persistent fatigue, loss of appetite, or numbness, it’s important to speak with a healthcare provider to address possible magnesium deficiency and prevent serious complications.
- While magnesium supplements are available, talk with your healthcare provider for recommendations tailored to your specific needs, and try to get the nutrient from magnesium-rich whole-food sources.
SOURCE: Everyday Health
