The causes of magnesium deficiency vary. They range from inadequate dietary intake to loss of magnesium from the body.
Health problems associated with magnesium loss include diabetes, poor absorption, chronic diarrhea, celiac disease and hungry bone syndrome. People with alcoholism are also at an increased risk.
This article lists 7 symptoms of magnesium deficiency.
Scientists believe these symptoms are caused by a greater flow of calcium into nerve cells, which overexcites or hyperstimulates the muscle nerves.
While supplements may help relieve muscle twitches and cramps in individuals with a deficiency, one review concluded that magnesium supplements are not an effective treatment for muscle cramps in older adults. Further studies are needed in other groups.
Keep in mind that involuntary muscle twitches may have many other causes. For example, stress or too much caffeine may be causing them.
They may also be a side effect of some medications or a symptom of a neurological disease, such as neuromyotonia, or motor neuron disease.
While occasional twitches are normal, you should see your doctor if your symptoms persist.
Mental health disorders are another possible consequence of magnesium deficiency.
These include apathy, which is characterized by mental numbness or lack of emotion. Worsened deficiency may even lead to delirium and coma.
Additionally, observational studies have associated low magnesium levels with an increased risk of depression.
Scientists have also speculated that magnesium deficiency might promote anxiety, but direct evidence is lacking.
One review concluded that magnesium supplements might benefit a subset of people with anxiety disorders, but the quality of the evidence is poor. Higher quality studies are needed before any conclusions can be reached.
In short, it seems that a lack of magnesium may cause nerve dysfunction and promote mental health conditions in some people.
Osteoporosis is a disorder characterized by weak bones and an increased risk of bonefractures.
Numerous factors influence the risk of developing osteoporosis. These include:
Interestingly, magnesium deficiency is also a risk factor for osteoporosis. Deficiency might weaken bones directly, but it also lowers the blood levels of calcium, the main building block of bones.
Studies in rats confirm that dietary magnesium depletion results in reduced bone mass. Although no such experiments have been done involving humans, studies have associated poor magnesium intake with lower bone mineral density.
4. Fatigue and muscle weakness
Keep in mind that everyone becomes fatigued from time to time. Typically, it simply means you need to rest. However, severe or persistent fatigue may be a sign of a health problem.
Since fatigue is a nonspecific symptom, its cause is impossible to identify unless it is accompanied by other symptoms.
Another more specific sign of magnesium deficiency is muscle weakness, also known as myasthenia.
Scientists believe the weakness is caused by the loss of potassium in muscle cells, a condition associated with magnesium deficiency.
Therefore, magnesium deficiency is one possible cause of fatigue or weakness.
5. High blood pressure
Animal studies show that magnesium deficiency may increase blood pressure and promote high blood pressure, which is a strong risk factor for heart disease.
While direct evidence is lacking in humans, several observational studies suggest that low magnesium levels or poor dietary intake may raise blood pressure.
The strongest evidence for the benefits of magnesium comes from controlled studies.
Several reviews have concluded that magnesium supplements may lower blood pressure, especially in adults with high blood pressure .
Put simply, magnesium deficiency may increase blood pressure, which, in turn, increases the risk of heart disease. Nevertheless, more studies are needed before its role can be fully understood.
6. Asthma
Magnesium deficiency is sometimes seen in people with severe asthma.
Additionally, magnesium levels tend to be lower in individuals with asthma than in people who do not have the condition.
Researchers believe a lack of magnesium may cause the buildup of calcium in the muscles lining the airways of the lungs. This causes the airways to constrict, making breathing more difficult.
Interestingly, an inhaler with magnesium sulfate is sometimes given to people with severe asthma to help relax and expand the airways. For those with life threatening symptoms, injections are the preferred method of delivery.
However, evidence for the effectiveness of dietary magnesium supplements in individuals with asthma is inconsistent.
In short, scientists believe severe asthma may be a symptom of magnesium deficiency in some people, but further studies are needed to investigate its role.
The symptoms of arrhythmia are mild in most cases. Often, it has no symptoms at all. However, in some people, it may cause heart palpitations, which are pauses between heartbeats.
Other possible symptoms of arrhythmia include:
In the most severe cases, arrhythmia may increase the risk of stroke or heart failure.
Scientists believe that an imbalance of potassium levels inside and outside of heart muscle cells may be to blame, a condition associated with magnesium deficiency.
Some people with congestive heart failure and arrhythmia have been shown to have lower magnesium levels than people who don’t have the condition.
Treating those with magnesium injections significantly improved their heart function.
Magnesium supplements may also help reduce symptoms in some people with arrhythmia.
Although many people don’t reach the RDA for magnesium, there are plenty of magnesium-rich foods to choose from.
It is widely found in both plants and animal-sourced foods. The richest sources are seeds and nuts, but whole grains, beans, and leafy green vegetables are also relatively rich sources.
Below is the magnesium content in 3.5 ounces (100 grams) of some of the best sources:
For example, just 1 ounce (28.4 grams) of almonds provides 20% of the RDA for magnesium.
Other great sources of magnesium include:
Magnesium is also added to many breakfast cereals and other processed foods.
If you have a health condition that causes your body to lose magnesium, such as diabetes, it’s important to eat plenty of magnesium-rich foods or take supplements.
Talk with your doctor about creating a plan to increase your magnesium intake that works well for your needs.
https://www.healthline.com/nutrition/magnesium-deficiency-symptoms
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