Magnesium is the unsung hero and a vital mineral for human body. It is part of over 300 metabolic reactions in our bodies and play significant role from nerve and muscle functions to bone health and hormonal synthesis including insulin & cortisol. A huge part of the human population has got magnesium deficiency without knowing it.
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Let’s find out about 15 weird symptoms of magnesium deficiency in the body.
Symptoms of Magnesium Deficiency
1. Muscle Twitches
Magnesium in the muscle cells acts as calcium channel blocker and regulates the movement of calcium in and out of the cell, thereby keeping the muscle movement in check. However, when the body low magnesium level, this balance is disturbed. Excess calcium floods inside the muscle cells creating involuntary muscle contractions, twitches and cramps particularly at night.
Muscle twitching in the upper or lower eyelid is one of the common signs that your body has magnesium deficiency. Drinking soda and consuming too much refined grains causes this.
2. Insomnia
If you have trouble sleeping in the midnight and wake up regularly around 2 – 3 am and don’t feel like going to sleep again easily. Then this is most likely because of stress hormone called cortisol. Magnesium controls the sleep wake cycle and promote relaxation by regulation of nervous system. It is involved in the production of calming neurotransmitters such as GABA (gamma aminobutyric acid).
When body magnesium deficiency, cortisol levels elevate which creates anxiety and it become difficult to sleep or stay asleep.
3. Fatigue and Irritation
If you are feeling low or irritated, this may be because of low energy levels in the body. Magnesium plays key role as a cofactor of enzymes involved in the synthesis of ATP (adenosine triphosphate) which is the energy currency in our cells. Low levels of magnesium in the body means low conversion of food in to energy (ATP) in the body. This results in fatigue, weakness and irritation.
4. Irregular Heartbeats
Magnesium regulates the movements of the electrolytes (potassium and calcium) across the cardiac muscle cells. These electrolytes play vital role in electrical activity and rhythmic heartbeats. In the event of severe magnesium deficiency in the body, this balance can disrupt leading to irregular or arrhythmic heartbeats.
5. High Blood Pressure
Magnesium is essential for the vasodilation of arteries, enabling the heart to pump the blood throughout our bodies. Magnesium inhibits the calcium channels in smooth muscle cell lining of the blood vessel walls. Deficiency of magnesium can lead to accumulation of calcium in the blood vessels, making them stiff. This will raise the blood pressure and chances of heart disease. It can also lead to headaches and migraine sometimes.
6. Constipation
Magnesium found in the leafy greens helps relax the smooth muscles in the colon. This helps the waste to pass through the intestine. This is called peristalsis. In the event of magnesium deficiency, these muscles struggle to relax, leading to constipation. a form of magnesium called magnesium citrate can also help to draw water into your intestines to soften your stool and make its passage easier when you’re using the toilet.
7. Bone Weakness and Pain
Magnesium is crucial part of bone mineralization and metabolism. Magnesium works with vitamin D and calcium to make the bones stronger. It also stimulates parathyroid hormone which helps drive calcium in the bones. When your body magnesium deficiency, bones tends to weaken and may lead to osteoporosis (bone weakening & loss) and osteopenia (bone pain).
8. Stiff Joints
Magnesium also activates vitamin D in the body to prevent calcium from building up on the outside of the joints where it doesn’t belong if you have stiff joints this could be caused by the lack of magnesium or it could also be a vitamin C or a copper deficiency which are both involved with building collagen number.
9. Anxiety
Magnesium is significant part of neurotransmitter synthesis and functions including dopamine, serotonin and GABA. Along with potassium, magnesium is important to keep the nervous system calm balanced and relaxed. A deficiency of magnesium can lead to imbalance in neurotransmitters, creating anxiety and shear mood swings.
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10. Asthma
A deficiency of magnesium can lead tightness of muscles in airways within the lungs and difficulty breathing. This will cause hyperresponsiveness in the airways and worsen the asthma. People who suffer from asthma may also consider taking a daily supplement called magnesium glycinate magnesium helps to reduce tightness in the Airways and can open up the bronchioles and Airways for easier breathing.
11. Hair Loss & Brittle Nails
Magnesium is involved in the protein synthesis which are essential for healthy hair and nail growth. Magnesium is required for keratin synthesis, which is key component of hair and nails. Deficiency of magnesium impairs protein synthesis leading to slowed hair growth, hair loss and nail brittleness.
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12. Numbness and Tingling
If you are feeling numbness or tingling in the hands and feet, this is because of nerve dysfunction and damage. One of the reasons is the damage of nerves due to damaged myelin sheath, the protective sheet on the nerves. Magnesium is one of the key minerals involved in the maintenance of health of this myelin sheath. When the myelin sheath is damaged, it leads to nerve conduction problems and the felling of tingling sensation in hands and feet.
13. Loss of Appetite
Leptin and ghrelin hormones are regulating hunger, satiety, energy expenditure and weight management in opposing ways in our bodies. Ghrelin is the ‘hunger hormone’, produced in stomach & signals the brain when someone is hungry. Leptin is produced by fat cells & signals the brain when someone has enough energy.
Magnesium plays important role in leptin’s intracellular pathway and leptin is involved in the metabolism of magnesium. Magnesium deficiency disrupts this delicate balance and lead to loss of appetite. Low magnesium in gut also affects the gut motility, contributing to nausea.
14. Type-2 Diabetes Mellitus
Magnesium plays important role in biosynthesis of insulin and function. It regulates insulin secretion in pancreatic beta cells and cofactor for glucose metabolism in cells. Magnesium also acts as second messenger for insulin action and crucial part of phosphorylation of the insulin receptors.
Magnesium deficiency is linked with Type-2 Diabetes Mellitus (T2D) and insulin resistance. Insulin resistance caused by magnesium deficiency is also associated with hypertension and aging.
15. Poor Memory and Cognitive Function
Magnesium is crucial part of neural signaling pathways and synaptic plasticity in the brain which are the basis for cognitive function and memory formation. Magnesium deficiency can lead to impairing of these process in the brain leading to poor memory and cognitive health decline.
Natural Sources of Magnesium
The most common and bioavailable forms of magnesium are found naturally through seeds, green vegetables, fruits and milk among other sources. Lets explore them to combat magnesium deficiency!
Nuts & Seeds
Pumpkin seeds chia seeds, sunflower seeds are rich source of magnesium. Include a handful of almonds, cashew nuts and peanuts in your daily diet for magnesium intake boost.
Leafy Greens
Spinach, Swiss chard, collard greens (cabbage, cauliflower), brocolli and kale are good source of magnesium. These vegetables are nutritious and can be part of daily salads, soups and smoothies.
Whole Grains
Whole grains such as brown rice, oats and whole wheat are also have abundance of magnesium. These can be good part of daily diet in breakfast, salads or dishes.
Legumes
Lentils, beans, chickpea and peas are not only delicious legumes but also rich in magnesium. Include these legumes in your daily diet through salads, stews, soups and side dishes to reap magnesium.
Fruits
Avocados, banana, papaya, blackberries, dried figs, passionfruit, jackfruit, sapodilla and mulberries are excellent source of vitamins and minerals including magnesium. Eat fresh, include in milk shake, salads or fruit cocktails in your daily diet to get the added benefit of magnesium intake.
Other Natural Sources of Magnesium
Magnesium is found in dark chocolate, raisins, various fish (salmon, mackerel), tofu (a soybean-based protein) and dairy products (milk, yogurt and cheese) also contain magnesium in smaller quantities. These foods not only fulfill your calorie-intake but also provide magnesium.
Magnesium Supplements
Although magnesium is available through natural sources, however, supplements are also common. While choosing magnesium supplements, bioavailability, optimal absorption and effectiveness should be considered. Here is a list of best and worst magnesium supplements;
- Magnesium glycinate
- Magnesium citrate
- Magnesium L-Threonate
- Magnesium malate
1. Magnesium Glycinate
Magnesium glycinate is the most common, bioavailable and well-absorbed by the body. Its easy on stomach and good for individuals with digestive issues.
2. Magnesium Citrate
Magnesium citrate is also well-absorbed supplement by the body and has laxative effect on the body. It helps retain water along with stool, thus relieving constipation. It is also relatively affordable magnesium supplement.
3. Magnesium L-Threonate
It is one of the prominent magnesium supplements. It is also used in conditions like heartburn (acid reflux), low magnesium in blood, acid indigestion and stomach upset. Magnesium L-threonate has shown promise in crossing blood-brain barrier and potentially enhancing cognitive function and memory.
4. Magnesium Malate
Magnesium malate is a combination of magnesium and malic acid. It is used for the treatment of chronic fatigue, muscle pain and supports energy production.
Worst Magnesium Supplements
Avoid taking following magnesium supplements based on low absorption levels and associated multiple side effects.
- Magnesium oxide
- Magnesium sulfate
- Magnesium chloride
- Magnesium hydroxide
- Magnesium aspartate
- Magnesium glutamate
Conclusion
You can get magnesium from both food and supplements. A healthy, well-balanced diet should provide the recommended daily amount. Magnesium supplements may improve a number of health markers, such as blood pressure and blood sugar. It may also reduce your risk of health conditions such as heart disease, migraine, and depression.
Explore more on ‘Magnesium Deficiency’ on Seven-Health YT Channel
FAQs
1. Why do my muscles cramp frequently and intensely?
Muscle cramps can be a sign of magnesium deficiency. Magnesium plays a crucial role in muscle relaxation, and insufficient levels can cause uncontrollable muscle contractions and cramps.
2. Can a lack of magnesium affect my sleep quality?
Yes, magnesium is essential for regulating melatonin and promoting muscle relaxation, both of which are critical for a good night’s sleep. A deficiency can lead to insomnia and poor sleep quality.
3. Is it true that dark chocolate contains magnesium?
Indeed, dark chocolate is a notable source of magnesium. Enjoying dark chocolate in moderation can contribute to your daily magnesium intake while offering other health benefits.
4. Are all magnesium supplements equally effective?
No, the effectiveness of magnesium supplements varies. Magnesium glycinate and citrate are highly recommended due to their superior absorption and minimal digestive side effects. Conversely, magnesium oxide is less effective due to its poor absorption.
5. What are the signs that I might be deficient in magnesium?
Common signs of magnesium deficiency include fatigue, irritability, muscle spasms, and headaches. These symptoms indicate the need to assess your magnesium intake and possibly adjust your diet or supplement regimen.
6. Can I obtain sufficient magnesium through my diet alone?
Yes, it is possible to meet your magnesium needs through a balanced diet. Foods rich in magnesium include leafy greens, nuts, seeds, whole grains, and avocados. Consuming a variety of these foods can help maintain adequate magnesium levels.
7. Can magnesium supplements help alleviate anxiety?
Yes, magnesium is involved in the regulation of neurotransmitters that influence mood. Supplementing with magnesium can potentially help reduce symptoms of anxiety by promoting a balanced mood and reducing stress.
