Magnesium is often referred to as the “invisible deficiency.” While many people focus heavily on Vitamin D or Calcium, magnesium plays a critical role in over 300 enzymatic reactions within the human body. Despite its importance, research suggests that a significant portion of the population does not meet the recommended daily intake.
Magnesium deficiency, also known clinically as hypomagnesemia, is a health issue that is often overlooked. It is frequently undiagnosed because the obvious signs often do not appear until your levels become severely low. However, even subclinical deficiencies can impact your long-term health.
Understanding the role of this mineral and recognising the warning signs is essential for maintaining optimal well-being. This article explores the symptoms, causes, and treatments for low magnesium levels.
Overview: The Body’s Master Mineral
Magnesium is the fourth most abundant mineral in your body. It is vital for maintaining good health and is involved in everything from energy production to DNA synthesis.
Every cell in your body contains it and needs it to function. Roughly 60% of the magnesium in your body occurs in bone, while the rest is in muscles, soft tissues, and fluids, including blood.
One of its primary roles is acting as a cofactor or “helper molecule” in the biochemical reactions continuously performed by enzymes. It is heavily involved in:
- Energy creation: Helping convert food into energy.
- Protein formation: Creating new proteins from amino acids.
- Gene maintenance: Helping create and repair DNA and RNA.
- Muscle movements: aiding in muscle contraction and relaxation.
- Nervous system regulation: Regulating neurotransmitters, which send messages throughout your brain and nervous system.
Given this widespread involvement, a magnesium deficiency can manifest in various systems of the body, making it tricky to pinpoint without a comprehensive view of your health.
7 Signs and Symptoms of Magnesium Deficiency
Because the body retains magnesium in the bones and cells, blood tests can sometimes appear normal even when total body stores are low. Therefore, paying attention to physical and mental symptoms is crucial. Here are seven common signs to watch for.
1. Muscle Twitches and Cramps
Twitches, tremors, and muscle cramps are perhaps the most well-known signs of magnesium deficiency. In worst-case scenarios, deficiency may even cause seizures or convulsions.
Scientists believe these symptoms are caused by a greater flow of calcium into nerve cells, which hyperstimulates or excites the muscle nerves. Supplements may help relieve muscle cramps in individuals who are deficient.
However, it is worth noting that persistent twitching can also be a symptom of other conditions. If you experience this regularly, consult a healthcare professional.
2. Mental Health Issues
Magnesium plays a vital role in brain function and mood. Low levels are linked to an increased risk of depression. Analysis has found that people under the age of 65 with the lowest magnesium intake had a 22% greater risk of developing depression.
Some experts also believe that the modern food supply’s low magnesium content may be responsible for many cases of depression and mental illness. Furthermore, deficiency may involve anxiety; strictly speaking, stress increases magnesium loss, creating a vicious cycle.
3. Osteoporosis
Osteoporosis is a disorder characterized by weak bones and an increased risk of fractures. While Vitamin D and calcium are the usual suspects regarding bone health, magnesium is equally vital.
Magnesium deficiency weakens bones directly, but it also lowers blood levels of calcium, the main building block of bones. Consequently, ensuring adequate intake is essential for preventing bone loss, particularly in post-menopausal women.
4. Fatigue and Muscle Weakness
Fatigue, a condition characterized by physical or mental exhaustion or weakness, is another symptom of magnesium deficiency. Everyone becomes fatigued from time to time, typically implying you simply need to rest. However, severe or persistent fatigue may be a sign of a health problem.
Accompanying fatigue, muscle weakness (also known as myasthenia) is a specific sign. Researchers believe the weakness is caused by the loss of potassium in muscle cells, a condition associated with magnesium deficiency.
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 human evidence is mixed, observational studies indicate that a lack of magnesium usually correlates with elevated blood pressure.
Several reviews have concluded that magnesium supplements may lower blood pressure, especially in adults with existing high blood pressure.
6. Asthma
Magnesium deficiency is sometimes seen in people with severe asthma. In addition, 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.
7. Irregular Heartbeat
Among the most serious symptoms of magnesium deficiency is heart arrhythmia, or an irregular heartbeat. The symptoms of arrhythmia can range from no symptoms at all to causing serious heart complications.
In some people, it may cause heart palpitations, which are pauses between heartbeats. In the most severe cases, arrhythmia may increase the risk of stroke or heart failure. This is largely connected to the imbalance of potassium levels inside and outside of heart muscle cells, a condition associated with magnesium deficiency.
Causes and Risk Factors
While a healthy body is generally efficient at retaining magnesium, certain factors can deplete your stores or inhibit absorption. In the UK and other Western nations, the consumption of processed foods is a primary driver of lower intake.
Here are the most common risk factors:
- Diet: Consuming a diet low in whole foods, vegetables, and nuts.
- Type 2 Diabetes: High blood sugar levels can increase the loss of magnesium through urine.
- Gastrointestinal Disorders: Conditions like Crohn’s disease, coeliac disease, or regional enteritis can impair the body’s ability to absorb magnesium.
- Alcohol Dependence: Excessive alcohol consumption can lead to poor dietary intake, gastrointestinal issues, and increased excretion of magnesium.
- Ageing: Absorption tends to decrease with age, while excretion increases.
- Medications: Certain diuretics and proton pump inhibitors (for acid reflux) can lower magnesium levels over time.
Treatment and Management
If you suspect a magnesium deficiency, the first step is to consult a GP. They may order a blood test, although serum magnesium tests only measure the 1% of magnesium found in your blood. Therefore, clinical assessment of symptoms is often required alongside testing.
Dietary Changes
The safest and most effective way to treat low magnesium is to increase your intake of magnesium-rich foods. Plants are the best sources, particularly leafy greens, legumes, nuts, and seeds.
Here is a breakdown of top magnesium sources:
| Food Source | Serving Size | Magnesium (mg) | % Daily Value (approx) |
|---|---|---|---|
| Pumpkin Seeds | 28 grams | 156 mg | 37% |
| Spinach, boiled | 180 grams | 157 mg | 39% |
| Swiss Chard, boiled | 175 grams | 150 mg | 38% |
| Dark Chocolate (70-85%) | 28 grams | 64 mg | 16% |
| Black Beans | 170 grams | 120 mg | 30% |
| Quinoa, cooked | 185 grams | 118 mg | 33% |
| Almonds | 28 grams | 80 mg | 20% |
| Cashews | 28 grams | 74 mg | 19% |
| Mackerel | 100 grams | 97 mg | 24% |
| Avocado | 1 medium | 58 mg | 15% |
Supplementation
If you cannot meet your needs through diet alone, supplements are available. However, not all supplements are created equal. The bioavailability—how well your body absorbs the mineral—varies by type.
- Magnesium Citrate: Highly absorbable and often used for constipation relief.
- Magnesium Glycinate: Known for its calming properties and high absorption; less likely to cause a laxative effect.
- Magnesium Oxide: Poorly absorbed but often used for heartburn or indigestion.
- Magnesium Malate: Often recommended for fatigue and fibromyalgia.
Always speak with a doctor before starting supplements, as magnesium can interact with medications like antibiotics and diuretics.
Practical Tips for Boosting Levels
Recovering from a deficiency takes time. Here are practical steps to integrate into your routine:
- Reduce Sugar and Processed Foods: Refined sugar causes the body to excrete magnesium through the kidneys. Reducing processed carbohydrates preserves your current stores.
- Soak in Epsom Salts: While research is mixed on transdermal absorption, many people find relief from muscle aches by soaking in baths with magnesium sulfate (Epsom salts).
- Check Your Water: Hard water can be a significant source of magnesium. If you drink highly filtered or distilled water, you may be missing out on this source.
- Pair with Co-factors: Vitamin B6 helps the body absorb magnesium. Ensure your diet is balanced with B-vitamins.
The Bottom Line
Magnesium deficiency is a widespread health concern that can lead to significant complications if left untreated. From muscle cramps and fatigue to heart irregularities and anxiety, the symptoms are varied and can impact your quality of life.
Fortunately, it is also highly treatable. By prioritising whole foods like leafy greens, nuts, and seeds, you can naturally restore your levels. If you suspect you are deficient, speak to a healthcare professional to discuss testing and potential supplementation strategies.
Taking charge of your mineral intake is a small change that can yield massive results for your long-term health.
- National Institutes of Health: Magnesium Fact Sheet
- Healthline: 10 Evidence-Based Health Benefits of Magnesium
- NHS: Vitamins and Minerals – Others
- PubMed: Magnesium in major depression
- American Heart Association: Magnesium and Blood Pressure
- Royal Osteoporosis Society: Nutrition for Bones
- PubMed: Magnesium and Muscle Cramps
- Cleveland Clinic: Electrolytes
- Mayo Clinic: Magnesium Supplement Dosage
- Harvard Health: Magnesium and Health
