Not getting the recommended daily level of magnesium is quite common with more than half the population being deficient. Yet many people are unaware they’re lacking in their supply of this mineral. Go here for signs you’re not getting enough magnesium and what to do about it.
Many contributors, including poor diets consisting of “processed foods and demineralized water,” make adequate intake difficult.
But because this vital compound and electrolyte play a critical part in many of the body’s crucial functions, including that of the muscles and nerves, staying on top of nutritional health should be a primary part of your wellness regimen.
What Are the Risk Factors That Contribute to Magnesium Deficiency
Many factors can have an effect on your body’s magnesium levels including a “diet with insufficient quantities, alcohol consumption, certain meds, chronic stress, gastro disorders, and life circumstances including pregnancy/breastfeeding and aging.”
- Age: With age, the body grows less efficient with magnesium absorption and retention.
- Diet: A diet with insufficient magnesium quantities is a primary reason for a deficiency. It’s vital to make a concerted effort to consume the recommended daily level. Even making that effort, it’s still challenging to get enough with food.
Agricultural practices today result in grains, vegetables and fruits lacking nutrients compared to decades ago. Foods you should strive to consume more of include avocados, spinach, whole grains, nuts, legumes, bananas, seeds, and broccoli.
- Alcohol: Excessive consumption interferes with nutrient absorption including magnesium since it acts as a diuretic and also forces the metal out in your urine.
- Gastro disorders: Gastrointestinal disorders cause digestive malabsorption. These can include inflammatory bowel or celiac diseases.
- Stress: Stress commonly creates health concerns within the body and chronic bouts note to reduce the level of magnesium in the system.
- Pregnancy: Women have a higher dietary requirement for magnesium when pregnant and breastfeeding.
- Certain Meds: Medications like antibiotics further the potential for magnesium depletion.
What Are Signs and Symptoms of a Magnesium Deficiency
In some circumstances, a cycle develops, such as in the case of stress. Too much stress can result in a low level of magnesium, albeit a deficiency in magnesium can make you susceptible to more stress.
The same is true for gastro disorders. These conditions can create a deficiency, but the deficiency is prone to causing stomach problems, including constipation. The overlap is referred to as a “loop.” Many people are unsure whether they have an adequate level of magnesium. Learn about Hypomagnesemia at https://my.clevelandclinic.org/health/diseases/23264-hypomagnesemia/.
As a part of general wellness, it’s crucial to undergo regular checks with a medical provider to ensure your levels are within an adequate range. If you’re found deficient, supplements can be added to your regimen to bring your levels where they need to be.
Until you consult a healthcare provider, there are warning signs and symptoms to pay attention to, letting you know the mineral is depleting. Here are some to be mindful of.
Muscle cramps and tremors
A common symptom associated with depletion of the compound includes cramps and tremors since the mineral plays a vital role in the function of muscles and nerves. A lack of this critical nutrient will cause contraction of the muscles leading to spasms and painful cramping.
When you have periodic muscle spasms for no other known reason, you could be experiencing a lack of magnesium in your diet. It’s important to have a blood test to see where the level is.
PMS
The magnesium level will fluctuate as the menstrual cycle progresses and falls with the luteal stage or when the PMS initiates. Supplementing regularly can soothe symptoms associated with PMS. These include cramps, bloating, moodiness, and tenderness.
It’s important to follow up with your medical practitioner for guidance on the best way to supplement during your cycle, what to take, and how to take it.
Insomnia
A lack of magnesium has been linked to difficulty with sleep patterns since the mineral is associated with the body’s stress response and sleep/wake cycle. A decreased level has the potential to disrupt melatonin production. Melatonin is a hormone that lets the body know when it’s time for sleep.
When disrupted, it can become difficult to fall asleep or sleep can be interrupted. Supplementing can help with relaxation. Many people anecdotally report taking the supplement before bed to help relax the body and assist with their bedtime regimen.
Constipation
Digestive issues can be an issue experienced with low levels of magnesium including constipation. Because the mineral tends to relax the stomach muscles and those in the intestines, when the compound is lacking, moving the bowels through the digestive tract is much more difficult.
Often, the supplements are used since the mineral supports regularity as an “osmotic laxative.” Users must be mindful of their intake since too much will cause diarrhea. It’s important to pay attention to the dosage when supplementing.
Mood
Because magnesium is vital for nervous system regulation, a deficiency can result in a low mood and stress symptoms. The compound offers several brain benefits that many people are unaware of with the potential for supplementation to assist those suffering from mood symptoms due to deficiency.
It’s important to follow up with a medical provider, particularly if your mood doesn’t improve, lasts for an extended period, or worsens.
Bone density
Magnesium is critical for bone and teeth health. It helps to regulate calcium metabolism and absorption, key for bone formation. Magnesium is responsible for Vitamin D conversion to its active form, and when active, the vitamin ensures the body can absorb calcium.
Bones become fragile and readily fracture, reducing bone density when the body lacks vitamin D and magnesium.
Migraine/headache
When magnesium is deficient, the brain’s neurotransmitter release and blood vessel function regulation is affected since the mineral plays a part with this.
This can lead to more headaches or the potential for migraines. If you notice you’re having more aggressive headaches, supplements could help with the symptoms.
Brain fog
When dealing with a lowered level of magnesium, some mental repercussions can include difficulty with concentration and memory loss. The reason for these symptoms is the mineral’s association with nerve impulse transmission within the brain. The deficiency can disrupt that process resulting in brain fog.
If you notice you’re having trouble focusing or more difficulty remembering things, reaching out to a medical provider for a blood test will be a first step to determine if there’s a deficiency so you can get started on a supplement regimen with your wellness regimen.
High blood pressure
Magnesium plays a role in blood pressure balance. If you don’t have enough of this mineral in your diet, you could find that your blood pressure levels are running higher than normal. The critical compound is responsible for relaxing blood vessels, allowing blood to flow better, decreasing the heart’s effort.
Testing For Low Levels of Magnesium
If you experience any of these symptoms, it’s important to reach out to your healthcare provider for a wellness check to see if you’re deficient. Most providers will perform a blood test to check for nutrient deficiencies and recommend supplementation.
It’s possible to have low levels of magnesium and have no symptoms, making it important to have regular annual bloodwork with your yearly wellness exam. Standard blood testing will discern micronutrients allowing your physician to recognize Hypomagnesemia.
Often, magnesium is only present in the blood in a small fraction when present in the body, making other testing more appropriate and accurate. When having symptoms of a deficiency, some physicians will perform an “intracellular test.”
The priority is to explain the symptoms in detail when discussing your history and overall health for a proper diagnosis. The doctor will be better able to recognize the warnings and risk factors as described.
Many people aren’t getting enough magnesium in their diet. It’s difficult to attain the recommended daily dose with a mere diet. It’s vital to supplement to get the mineral to the desired level. You also want to avoid getting too much so ensure that you follow the dosage carefully.
When taking too much you can experience symptoms of nausea and diarrhea, and abdominal cramping.
Always attempt to eat as many food rich in the supplement as possible. These foods will include seeds, nuts, dark, leafy greens, and whole grains, among the best sources. These will not only give you more magnesium but also improve physical and mental wellness and increase energy levels. You can also rule out other health concerns before deciding if you are magnesium deficient. For instance, find out if you have urinary tract disorders with a quick urinary health quiz from Uqora and make sure to have a conversation with your Doctor.
Final Thought
When left untreated magnesium can lead to a range of warning signs and symptoms as we’ve seen here. Primarily, the mineral is responsible for muscular and nerve function, making the possibility for cramping, tremors, and spasms a common symptom when deficient.
It also promotes bone health making individuals with low levels susceptible to fractures.
Often, these warning signs can be attributed to other conditions. Still, a first step for being proactive is to consider adding magnesium supplements as part of your wellness regimen and increasing foods rich in minerals.
When you prioritize meeting the recommended daily intake, you’ll support better physical and mental health and wellness.
