Magnesium deficiency, a condition known as hypomagnesemia is a common and often overlooked health problem. Because obvious signs don’t appear until your levels get too low, deficiencies tend to be underdiagnosed.
Its causes magnesium deficiency vary: They can be caused by insufficient dietary intake or loss of magnesium from the body (as a result of malabsorption, chronic diarrhea and other conditions).
Throughout the body, magnesium is involved in more than 300 biochemical reactions. The mineral helps with energy production, immune system maintenance, normal nerve and muscle function, bone strength, heart health and more.
That’s why when magnesium levels are low, basic bodily functions begin to break down. If you experience any of the following symptoms, you may be deficient in magnesium.
How to recognize signs of magnesium deficiency
Muscle spasms and cramps
Magnesium regulates muscle and nerve function by transporting potassium and calcium through cells, an important process for operative muscle contractions. Low levels of the mineral can stimulate the nerve endings, which are responsible for stimulating your muscles.
As a result, the muscles cannot relax properly. Therefore, twitching, tremors and muscle cramps are signs of deficiency and in the worst case may even cause seizures or convulsions.
Mental disorders
Mental disorders are another potential ramification, including apathy (mental numbness or lack of feeling), delirium or even coma. Additionally, studies have linked low magnesium levels to increased feelings of depression. This is because magnesium calms the excitatory NMDA receptor. Without the metal, calcium and glutamate activate NMDA, which can cause depression and anxiety.
Osteoporosis
Osteoporosis is a disorder in which the bones become weak and the body is at increased risk of bone fracture. Magnesium deficiency can weaken bones directly or can reduce levels of calcium which is an essential nutrient for strong bones.
Fatigue and muscle weakness
Combined with cellular enzymes, magnesium helps you feel alert by producing energy, making fatigue another deficiency symptom. Another, more specific sign of insufficient magnesium levels is muscle weakness, a condition known as myasthenia gravis. Research has shown that weakness is caused by the loss of potassium in muscle cells, which can occur when someone is deficient in magnesium.
High blood pressure
Magnesium deficiency can increase blood pressure. This puts patients at a strong risk factor for heart disease.
Asthma
Magnesium deficiency can cause severe asthma. Magnesium deficiency can cause calcium to build up in the muscles that line the airways of the lungs, which causes the airways to constrict and make breathing difficult. Sometimes, inhalers are lined with magnesium sulfate to help expand the airways.
Irregular heartbeat
One of the most serious symptoms of magnesium deficiency is cardiac arrhythmia, or an irregular heartbeat. Arrhythmia symptoms are usually mild. However, it can cause palpitations, which are pauses between heartbeats. Other symptoms of an arrhythmia include dizziness, shortness of breath, chest pain, or fainting. In some cases, the arrhythmia can lead to a stroke or heart failure.
Migraines
Magnesium deficiencies can promote headaches, either by inhibiting the release of neurotransmitters or by restricting your blood cells. Scientists estimate that about 50 percent of migraine sufferers are magnesium deficient.
Premature Aging
Magnesium is an important mineral that plays a role in many of the body’s normal processes. It is involved in the regulation of cell division, DNA synthesis and protein synthesis and helps maintain the integrity of cell membranes. When the body lacks magnesium, it accelerates the loss of human endothelial cells and fibroblasts, which can lead to faster aging and age-related diseases.
To prevent premature aging, it’s important to maintain a healthy lifestyle and make sure you get enough essential nutrients, including magnesium. This can be done through a healthy diet that includes a variety of fruits, vegetables, whole grains, nuts and seeds, as well as using nutritional supplements as needed. In addition, regular physical activity, adequate sleep and avoiding exposure to environmental stressors can help maintain youthful skin, reduce oxidative stress and keep the body functioning properly.
Magnesium foods can be found in a variety of sources, however some of the most abundant include:
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Leafy greens: Spinach, Swiss chard and kale are all great sources of magnesium.
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Nuts and seeds: Almonds, cashews, pumpkin seeds and sunflower seeds are all good sources of magnesium.
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Whole grains: Brown rice, oatmeal, and whole grain bread contain high levels of magnesium.
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Fish: Mackerel, halibut and salmon are all good sources of magnesium.
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Dark chocolate: Dark chocolate with a high cocoa content is a good source of magnesium, as well as other beneficial nutrients.
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Legumes: Beans, lentils and chickpeas are all good sources of magnesium.
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Avocados: Avocados are a rich source of magnesium and other healthy nutrients.
In general, a diet that includes a variety of these foods can help ensure you’re getting enough magnesium to support your overall health.
Treatment of magnesium deficiency in the body
Here’s a sample daily meal plan that includes foods high in magnesium:
BREAKFAST:
- Whole grain cereal with almond milk
- A banana
- A handful of almonds
Lunch:
- Green leafy salad with spinach, cabbage and bun
- Grilled chicken breast
- quinoa
- Avocado
Junk food:
- Yogurt with fresh berries
- A handful of pumpkin seeds
Dinner:
- Grilled salmon
- Steamed broccoli
- Brown rice
- A glass of 100% chocolate milk
Bad memory
Magnesium regulates brain receptors needed for learning and memory. Supplementing the body with magnesium helps fight brain fog, so if you’re deficient in this mineral, your mind may feel like it’s moving more slowly. Magnesium also improves the brain’s ability to change and heal, which slows cognitive decline.
Fortunately, there are many magnesium-rich foods to choose from. The mineral can be found in both plant and animal foods. The richest sources are seeds and nuts, but whole grains, beans and green leafy vegetables can also get your body the magnesium it needs.
If you suspect magnesium deficiency, there are simple blood tests to determine your levels.
Talk to your doctor to rule out other possible health problems.
Originally published 06-05-2019 20:17:00.
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