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Magnesium deficiency is often overlooked because symptoms often appear until your levels are dangerously low. Here are 4 signs to look for
Magnesium deficiency, also called hypomagnesemia, is often overlooked. In many cases, magnesium deficiency may be underdiagnosed because the symptoms generally don't show up until your magnesium levels become seriously low.
Your body needs magnesium for vital bodily processes, such as muscle and nerve function, glucose levels, blood pressure, and synthesis of protein, bone, and DNA.
Medical conditions related to chronic magnesium deficiency include diabetes, poor absorption, chronic diarrhea, renal failure, overuse of antacids, celiac disease, and hungry bone syndrome.
4 signs of magnesium deficiency
- Muscle twitches and cramps: Tremors, twitches, and muscle cramps are indications of magnesium deficiency. In worst case scenarios, the deficiency can even cause seizures or convulsions. Researchers believe that these symptoms are caused by a greater flow of calcium into nerve cells, which hyperstimulates nerve endings.
- Irritability and mood swings: People with magnesium deficiency often develop symptoms such as irritability, aloofness, mental numbness, or absence of emotions. Worsened deficiency may even lead to delirium and coma. Moreover, some studies have reported a link between low magnesium levels and increased risk of depression and chronic fatigue.
- Osteoporosis: Magnesium deficiency is a risk factor for osteoporosis, which is a condition that causes weakened bones and an increased risk of bone fractures. In addition to weakening the bones directly, magnesium deficiency lowers blood levels of calcium.
- Irregular heartbeat: Heart arrhythmia (irregular heartbeat) is among the most severe symptoms of magnesium deficiency. It is often seen on an electrocardiogram in severe cases.
10 causes of magnesium deficiency
Causes of magnesium deficiency vary, ranging from insufficient dietary intake to loss of magnesium from the system.
Common reasons for low magnesium include:
- Excessive alcohol consumption
- Burns that affect a large area of the body
- Chronic diarrhea
- Polyuria (excessive urination)
- Hyperaldosteronism (a disorder in which the adrenal gland releases too much aldosterone in the blood)
- Kidney tubule disorders
- Malabsorption disorders such as celiac disease and inflammatory bowel disease
- Malnutrition
- Pancreatitis (swelling and inflammation of the pancreas)
- Excessive sweating
How much magnesium do you need?
The amount of magnesium you need depends on your age and sex. Daily suggested doses in milligrams are as follows:
- Birth to 6 months old: 30 milligrams
- Infants 7-12 months old: 75 milligrams
- Children 1-3 years old: 80 milligrams
- Children 4-8 years old: 130 milligrams
- Preteens 9-13 years old: 240 milligrams
- Teen boys 14-18 years old: 410 milligrams
- Teen girls 14-18 years old: 360 milligrams
- Men over 18 years old: 400-420 milligrams
- Women over 18 years old: 310-320 milligrams
How is magnesium deficiency treated?
You can get enough magnesium in your diet. Foods high in magnesium include:
- Nuts, especially almonds, cashews, and peanuts
- Spinach
- Black beans
- Peanut butter
- Whole wheat bread
Other food sources of magnesium include:
- Oatmeal
- Kidney beans
- Bananas
- Apples
- Fish such as salmon and halibut
- Milk
Certain nutrients and conditions can influence how much magnesium your body absorbs. If you want to increase the amount of magnesium in your body, you can try:
- Avoiding high-dose zinc supplements
- Treating vitamin D deficiency
- Consuming raw vegetables
- Quitting smoking
Doctors may suggest magnesium supplements for people who have poor magnesium absorption or an underlying medical condition that can prevent magnesium absorption.
