A Magnesium Deficiency Can Lead to These Chronic Health Conditions

Magnesium is an essential mineral needed for hundreds of metabolic processes in the human body. It is naturally present in many foods, and most people can obtain enough of this micronutrient from their diet. But research shows that the magnesium content of food crops has been declining. Also, the availability of processed and refined foods in modern society has put many people at risk of magnesium deficiency (medical term: hypomagnesemia).

Magnesium deficiency is a lesser-known health problem. Yet, magnesium depletion can be associated with a number of medical conditions. In this article, we will explore some of the signs and symptoms of magnesium deficiency. We’ll also talk about normal magnesium levels, recommended magnesium intake, and how to tell if you need magnesium supplementation.

What is the recommended dietary magnesium intake?

The recommended dietary allowance (RDA) for magnesium is 400-420 mg per day for adult men and 310-320 mg per day for adult women.

What foods are good sources of magnesium oxide?

Here are some examples of foods that have a high magnesium content.

1 oz pumpkin seed kernels: 168 mg
1 oz dry roasted almonds: 80 mg
½ cup boiled spinach: 78 mg
1 oz dry roasted cashews: 74 mg
¼ cup oil roasted peanuts: 63 mg
2 large shredded wheat cereal biscuits: 61 mg
1 cup plain soymilk: 61 mg
½ cup cooked black beans: 60 mg
1 oz 60% dark chocolate: 50 mg
2 tablespoons peanut butter: 49 mg
2 slices whole-wheat bread: 46 mg

What is the normal serum magnesium concentration?

The average adult human body contains around 25 grams of magnesium. The majority of magnesium is present in the bones and soft tissues. Less than 1% of magnesium is present in the serum (blood). However, it is difficult to measure the magnesium present inside the cells or bones. Measuring serum magnesium is relatively simple with a blood test.

In a healthy person, the body keeps the serum magnesium concentration under tight control. The normal serum concentration of magnesium ranges between 0.70 and 0.85 millimoles/liter (mmol/L).

What is a magnesium deficiency condition?

Hypomagnesemia or magnesium deficiency is a serum magnesium level of less than 0.70 mmol/L.

Magnesium deficiency due to poor dietary intake is not common among healthy people. However, certain chronic diseases such as celiac disease, Crohn’s disease, chronic alcoholism, intestinal surgery, and certain medications can lead to a magnesium deficiency. This occurs either due to poor magnesium absorption or excessive loss of magnesium from the body through urinary excretion. The body tries to maintain a magnesium balance. For instance, when magnesium levels are low, urinary magnesium excretion slows down in an effort to conserve the mineral.

Studies show that around 2% of the U.S. population has a low magnesium status. However, up to 75% of Americans may not be meeting their dietary requirements for magnesium.

What are the side effects of low magnesium?

The early signs of magnesium deficiency may include nausea, vomiting, fatigue, loss of appetite, and weakness.

Severe magnesium deficiency can cause numbness, tingling, muscle cramps, abnormal heart rhythm, and seizures.

Why does a deficiency of magnesium cause these symptoms?

Magnesium is required by hundreds of enzyme reactions in the body. These enzyme reactions regulate a diverse range of biochemical processes such as muscle function, nerve signals, protein synthesis, blood pressure control, and blood glucose regulation. Magnesium is also required for critical processes like energy production and DNA synthesis. It contributes to the structure of bone and plays a role in calcium and potassium transport, which in turn is important for muscle contraction, nerve conduction, and normal heart rhythm.

Given that magnesium plays a role in so many processes in the body, a magnesium deficiency can lead to a wide range of signs and symptoms.

What diseases are caused by a magnesium deficiency?

Heart Arrhythmias

A heart arrhythmia is an irregular heartbeat due to faulty electrical signaling. It is one of the most dangerous complications of magnesium deficiency. In severe cases, arrhythmia can increase the risk of heart failure or stroke.

It is believed that magnesium deficiency can lead to a potassium imbalance in the heart muscles, increasing the risk of heart arrhythmia. Studies have shown that magnesium supplements may reduce symptoms in some people with heart arrhythmias.

Muscle Cramps

Muscle cramps, tremors, and twitches can be signs of magnesium deficiency. Severe magnesium deficiency can even cause seizures (convulsions). Magnesium regulates the flow of calcium into cells. A magnesium deficiency can lead to hyperstimulation or overexcitement of muscles and nerves.

Remember that involuntary muscle twitches can result from many other causes, for instance, too much caffeine or as a side effect of certain medications. They can also be a sign of serious neurological disease. Occasional muscle twitches are nothing to worry about, but if your symptoms are severe or persistent, you should see a doctor.

Fatigue

Fatigue, tiredness, or exhaustion (both physical and mental) can be a symptom of magnesium deficiency. Research shows that magnesium balance is associated with mental stress levels. Hypomagnesemia (magnesium depletion) is found in many conditions such as fibromyalgia and chronic fatigue syndrome.

It is not unusual to feel tired occasionally, especially after physical exercise or mentally taxing work. This type of tiredness usually goes away after resting. However, severe or persistent fatigue should be evaluated for an underlying cause.

Osteoporosis

Calcium deficiency is a well-known cause of osteoporosis (a condition characterized by weak bones and an increased risk of bone fractures). Not many people know that magnesium deficiency is also a risk factor for osteoporosis. This is because a deficiency of magnesium lowers blood calcium levels.

High Blood Pressure

Studies have shown that animals who have magnesium deficiency have higher blood pressure. There is no strong evidence of this in humans. But research does show that magnesium supplementation can significantly reduce blood pressure in humans. It is worth remembering that high blood pressure is a major risk factor for heart disease and stroke.

Women’s Health

There is increasing evidence that magnesium deficiency plays a role in women’s health. For instance, millions of women use oral contraceptives, which can affect magnesium status. Also, magnesium deficiency can contribute to oxidative stress and inflammation, thereby playing a role in gynecological conditions like endometriosis and polycystic ovarian syndrome. A number of studies have suggested that magnesium supplementation could prevent or improve many health problems in women.

Mental Health Symptoms

Magnesium deficiency can lead to mental health symptoms like apathy and lack of emotion. In severe cases, it can cause delirium and coma. Studies have shown that magnesium deficiency may be associated with depression and anxiety. However, it is unclear whether magnesium therapy or magnesium supplements can benefit people with mental health disorders.

Do I need magnesium supplementation?

Symptomatic magnesium deficiency is not a very common condition in the U.S. Yet, many Americans are not getting enough magnesium from their diets. This does not mean you should reach for a magnesium supplement right away. It is always better to obtain micronutrients like magnesium from dietary components. A few servings of magnesium-rich foods every day are enough to meet your requirements and prevent low serum magnesium levels.

Keep in mind that while too much magnesium from food sources is not usually a concern, the same is not true for magnesium supplements. High doses of magnesium from a dietary supplement can cause symptoms like nausea, stomach cramps, and diarrhea. Remember that some antacids and laxatives contain magnesium and can increase your average magnesium intake. Also, magnesium supplements can interact with certain medications like antibiotics.

That’s why it is always a good idea to check with your doctor or pharmacist before starting a magnesium supplement. Your doctor will also tell you which type of magnesium supplement (magnesium citrate, magnesium sulfate, or some other) is right for you.

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