Magnesium is a crucial mineral for your overall health. Minerals aren’t naturally produced in our bodies, we must consume them in our diets. However, up to half of Americans are deficient in magnesium. This is largely due to modern farming practices which leaves our soil depleted of vital minerals.
From headaches to muscle cramps, chronic pain to fatigue, magnesium deficiency could be the underlying cause of many health issues. If you’re experiencing any of these symptoms, magnesium might be the missing link to feeling your best!
In this blog post, we’ll dive into the top 10 signs of magnesium deficiency, the role magnesium plays in your body, and how to replenish your magnesium levels with food and supplements.
Why Magnesium is So Important
Magnesium is an essential mineral involved in over 300 biochemical reactions in the body. It is a vital component for:
- Energy production: Magnesium plays a key role in the conversion of food into energy and the production of ATP, the energy currency of the body.
- Muscle function: It supports muscle contraction and relaxation. Without enough magnesium, your muscles may cramp, spasm, or feel tense.
- Nervous system health: Magnesium is needed for proper nerve signaling between the brain and the body.
- Bone health: Magnesium supports calcium absorption, which is crucial for strong bones.
- Cardiovascular health: It helps maintain a steady heartbeat, regulate blood pressure, and prevent high blood pressure.
Despite its importance, many people fail to get enough magnesium due to poor dietary habits, medical conditions, or lifestyle factors like excessive exercise and alcohol consumption. Let’s now go over the top 10 signs that you might be magnesium deficient and what you can do about it.
Top 10 Signs of Magnesium Deficiency
1. Muscle Tightness, Cramps, and Spasms
If you regularly experience tight muscles, particularly in the shoulders, neck, or calves, or suffer from cramps and spasms, magnesium deficiency could be the culprit. Magnesium is essential for muscle function because it helps regulate the contraction and relaxation of muscles. Without enough magnesium, your muscles may not function properly, leading to discomfort and spasms.
2. Fatigue and Weakness
Magnesium is critical for the production of ATP, the body’s energy source. Without adequate magnesium, you may feel constantly tired, weak, or sluggish, even after a good night’s sleep. If you’re struggling with fatigue, magnesium could be a key factor contributing to your low energy levels.
3. Nausea and Vomiting
Early signs of magnesium deficiency often include gastrointestinal symptoms such as nausea and vomiting. This occurs because magnesium plays a role in various enzymatic processes, including those that regulate digestive function. If you feel nauseous without a clear cause, magnesium deficiency could be to blame.
4. Loss of Appetite
Along with nausea, a loss of appetite can also signal magnesium deficiency. Magnesium is involved in maintaining many functions of the digestive system, and without it, your appetite may diminish, leaving you feeling less hungry or not interested in food.
5. Tingling or Numbness
Magnesium plays a role in the nervous system, and a deficiency can cause symptoms like tingling or numbness, especially in your hands and feet. This occurs because magnesium is essential for nerve function, and a lack of it can disrupt nerve signaling.
6. Irregular Heartbeat
Magnesium helps regulate your heart rhythm, so an imbalance in magnesium levels can cause arrhythmias, or irregular heartbeats. This can manifest as palpitations or a fluttering sensation in your chest. Magnesium deficiency has also been linked to high blood pressure and an increased risk of cardiovascular disease.
7. Mood Changes, Anxiety, and Depression
Magnesium has a calming effect on the nervous system, and research shows a significant link between low magnesium levels and mood disorders like anxiety and depression. Magnesium helps regulate neurotransmitters in the brain, and without enough magnesium, you may be more prone to anxiety, stress, and depressive feelings.
8. High Blood Pressure
Magnesium helps relax blood vessels and regulates blood pressure. If you have high blood pressure, it could be a sign that your magnesium levels are too low. Studies have shown that magnesium deficiency is associated with increased blood pressure, which can strain the cardiovascular system.
9. Weakened Bones
Magnesium is essential for calcium absorption and bone health. If you’re magnesium deficient, your body may struggle to properly absorb calcium, leading to weak bones and an increased risk of osteoporosis. Magnesium deficiency can also impair the function of vitamin D, which is necessary for calcium regulation.
10. Trouble Sleeping or Insomnia
Magnesium plays a critical role in promoting relaxation and calming the nervous system. Low magnesium levels can interfere with your body’s ability to relax, making it harder to fall asleep and stay asleep. If you have trouble winding down at night or frequently wake up in the middle of the night, magnesium deficiency could be the cause.
Risk Factors for Magnesium Deficiency
While anyone can become magnesium deficient due to decreased quality of our food supply, certain factors put you at greater risk:
- Athletes: Magnesium is lost through sweat, so athletes or those who exercise regularly are more likely to have a deficiency.
- Older Adults: As we age, our ability to absorb magnesium from food decreases, making older adults more vulnerable to deficiency.
- Pregnant Women: Pregnant women have increased magnesium needs due to the demands of pregnancy, making them more prone to deficiency.
- Gastrointestinal Disorders: Conditions like IBS, Crohn’s disease, and celiac disease can affect magnesium absorption. “Leaky gut”, which is a common occurrence in the US due to our “SAD” (standard American) diet, can lead to the reduced absorption of magnesium as well.
- Excessive Alcohol Consumption: Drinking alcohol depletes magnesium levels in the body, making those who drink heavily more susceptible to deficiency.
Testing for Magnesium Deficiency
Testing for magnesium deficiency can be tricky because only 1% of your body’s magnesium is found in your blood. However, there are several tests that can provide insight into your magnesium levels:
- Serum Magnesium Test: A blood test that measures magnesium levels. However, it may not always give the full picture.
- Magnesium RBC Test: This test measures magnesium levels within red blood cells and is considered more accurate than serum testing.
- 24-Hour Urine Test: This test tracks how much magnesium is being excreted by your body over a full day.
- Micronutrient Test or Organic Acids Test: These tests can also assess magnesium levels and deficiencies in other essential nutrients.
You can ask for a RBC Magnesium test at your routine physical with your healthcare provider, or you can pay out of pocket to get one tested on your own. If you live in California and are looking for assistance in ordering a magnesium level, shoot me a message and I’ll be happy to assist you!
Best Forms of Magnesium Supplements
There are over 10 different forms of magnesium supplements, each with its unique benefits. It’s important to choose the right type based on your specific needs.
- Magnesium Glycinate: Highly bioavailable and gentle on the stomach. Ideal for promoting relaxation, reducing anxiety, and improving sleep (my personal favorite).
- Magnesium L-Threonate: Known for its ability to cross the blood-brain barrier, making it particularly beneficial for cognitive function and brain health.
- Magnesium Carbonate: Great for digestive issues like indigestion or acid reflux and has a mild laxative effect.
- Magnesium Citrate: Well absorbed and used as a natural laxative. Good for constipation relief and muscle cramps.
- Magnesium Malate: Best for muscle pain, chronic fatigue, or fibromyalgia. Supports energy production and reduces muscle soreness.
- Magnesium Sulfate: Known as Epsom salt, it is effective for topical use, such as in baths to relax muscles and ease soreness.
Be sure to get any supplements from a quality provider (click here for 25% off my Fullscript dispensary). Avoid purchasing from places like Amazon which have a high rate of counterfeit products.
Boosting Magnesium Levels with Food
While supplements can help, you can also increase magnesium levels through diet. Here are some magnesium-rich foods:
- Pumpkin seeds: One of the highest sources of magnesium.
- Leafy greens: Spinach, kale, and Swiss chard are excellent sources of magnesium.
- Nuts and seeds: Almonds, cashews, and chia seeds provide a good amount of magnesium.
- Fish: Mackerel, tuna, and salmon are rich in magnesium.
- Legumes: Black beans, chickpeas, and lentils also contain significant amounts of magnesium.
- Dark chocolate: High-quality dark chocolate (70% cacao or more) is rich in magnesium.
Conclusion
Magnesium is a vital mineral that supports numerous bodily functions, from energy production to muscle relaxation to cardiovascular health. If you’re experiencing symptoms like muscle cramps, fatigue, anxiety, or trouble sleeping, you could be magnesium deficient. Fortunately, magnesium deficiency is relatively easy to address with dietary changes, supplements, and lifestyle adjustments.
By incorporating magnesium-rich foods into your diet and choosing the right magnesium supplement for your needs, you can restore balance to your body and feel your best. If you’re unsure whether you’re deficient, consider getting tested and taking action to replenish your magnesium levels. Your body will thank you!
Disclaimer
These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure or prevent any disease. This information is for educational purposes only, please consult with your medical provider before implementing anything new into your daily regimen.