Magnesium is a vital mineral critical in numerous bodily functions, supporting everything from muscle and nerve function to energy production and bone health[1]. Magnesium is often overlooked in over 300 enzymatic reactions, influencing processes like protein synthesis, blood glucose control, and blood pressure regulation[2]. The benefits of magnesium extend beyond basic cellular functions, contributing to overall cardiovascular health, a balanced mood, and optimal physical performance[3].
This blog explores magnesium deficiency—its causes, symptoms, and associated health risks—while offering insights into magnesium-rich foods, supplements, and practical tips to address and prevent deficiency for better health.
Key Takeaways
- • The NHS recommends a daily intake of magnesium 300 mg for men and 270 mg for women to maintain optimal health and prevent deficiency.
- • Common causes of magnesium deficiency include low dietary intake, gastrointestinal disorders, excessive alcohol use, certain medications, and uncontrolled diabetes.
- • Symptoms of magnesium deficiency may include fatigue, mental health changes, muscle cramps, high blood pressure, and irregular heartbeats. Early signs often include nausea, loss of appetite, and fatigue.
- • Diagnosing magnesium deficiency typically involves a blood test to measure magnesium levels and assess related calcium or potassium imbalances.
What is Magnesium Deficiency?
Magnesium deficiency, also known as hypomagnesaemia, occurs when the body’s insufficient magnesium levels affect a wide range of bodily functions[4]. Magnesium is essential for muscle and nerve function, energy production, and bone health[3]. Keeping magnesium levels within the optimal range is crucial, as low levels can lead to various health concerns.
The NHS recommends a daily intake of 300 mg of magnesium for men and 270 mg of magnesium for women to support these vital functions[5]. Ensuring adequate magnesium intake through food or supplements is important for maintaining health and preventing deficiency.
Common Causes of Magnesium Deficiency
1. Low Dietary Intake: Consistently consuming a diet low in magnesium can lead to deficiency[6]. This is particularly common in diets lacking green leafy vegetables, nuts, and whole grains.
2. Gastrointestinal Disorders: Conditions that impair nutrient absorption, such as Crohn’s disease, coeliac disease, and inflammatory bowel disease, reduce the body’s ability to absorb magnesium effectively[6][7].
3. Excessive Alcohol Consumption: Alcohol use disorder can lead to poor nutritional intake, increased magnesium excretion, and overall lowered absorption, contributing to magnesium deficiency[8].
3. Type 2 Diabetes and Excessive Urination: In uncontrolled diabetes, the kidneys may excrete excessive amounts of magnesium due to polyuria (frequent urination), which can deplete magnesium levels[9].
4. Increased Magnesium Losses: Certain medications can lead to excessive magnesium loss through urine or stool. These include:
- • Proton Pump Inhibitors that reduce magnesium absorption[10].
- • Diuretics increase urinary excretion of magnesium[11].
- • Aminoglycoside Antibiotics may promote magnesium loss[12].
5. Malabsorption Syndromes: Conditions that hinder nutrient absorption, such as gastric bypass surgery or hereditary disorders like primary intestinal hypomagnesaemia, can reduce magnesium absorption, increasing deficiency risk[7].
6. Excessive Sweating and Diarrhoea: Prolonged sweating or chronic diarrhoea can lead to magnesium depletion, resulting in significant mineral loss from the body[13][14].
7. Older Age: Reduced magnesium absorption and retention are common with age, increasing the likelihood of deficiency among older adults[15].
8. Hospitalisation and Critical Illness: Critically ill patients or those receiving all nutrients intravenously may experience magnesium deficiency due to inadequate intake or losses through IV nutrition[16].
Symptoms of Magnesium Deficiency
1. Early Signs of Magnesium Deficiency
Magnesium deficiency can initially manifest in subtle ways that are easy to overlook. Recognising these early signs can be important for addressing potential imbalances before they develop into more severe issues[33].
- • Nausea
- • Vomiting
- • Loss of Appetite
- • Muscle Cramps
- • Fatigue
These early symptoms, though non-specific, may suggest magnesium deficiency, especially when several appear together. Consulting a healthcare expert is recommended if these symptoms persist.
2. Muscle Twitches, Cramps, and Spasms
Muscle-related symptoms are often the earliest signs of magnesium deficiency[17]. A lack of magnesium can lead to involuntary muscle twitches, cramps, and spasms, which are believed to result from an increased calcium flow into nerve cells, causing overstimulation[18]. In severe cases, magnesium deficiency can even lead to convulsions or seizures[17]. However, it’s important to note that these symptoms may also stem from other factors, such as stress, caffeine intake, or certain medications[19].
3. Bone Health
Magnesium plays a vital role in bone formation and mineral density, so low levels may contribute to osteoporosis, a condition marked by weakened bones and an elevated risk of fractures[23]. Magnesium deficiency may also disrupt calcium balance, essential for strong bones[24]. Along with age, a lack of vitamins D and K, and insufficient physical activity, low magnesium levels can increase susceptibility to osteoporosis, making magnesium intake vital for bone health.
4. Mental Health Changes
Low magnesium levels have been linked to mental health issues, including increased anxiety, depression, and apathy—a condition characterised by a lack of motivation and emotional response[20][21]. Deficiency in magnesium can impact the brain’s response to stress and may lead to cognitive issues, such as confusion or, in extreme cases, delirium and coma[17]. Although some research suggests that magnesium supplements may support mental health, further studies are necessary to confirm their efficacy[22].
5. High Blood Pressure
Magnesium deficiency is associated with elevated blood pressure, a significant risk factor for heart disease[26]. Research suggests that low magnesium may contribute to increased blood pressure, although direct evidence in humans remains limited[27]. Some studies indicate that magnesium supplements can benefit adults with hypertension[29], further emphasising magnesium’s role in maintaining heart health[28].
6. Respiratory Issues and Asthma
Magnesium deficiency has been observed in individuals with severe asthma, and low magnesium levels are often linked to increased airway sensitivity[30]. Inhaled magnesium sulphate is occasionally used in emergency settings to reduce asthma symptoms[31], and while oral magnesium supplements may offer some benefits, results are inconsistent. Magnesium’s potential role in respiratory health underscores the importance of maintaining adequate levels.
7. Fatigue and Muscle Weakness
Persistent fatigue and muscle weakness are common indicators of magnesium deficiency, as this mineral is essential for energy production and proper muscle function[17]. Low magnesium can disrupt nerve signalling and decrease potassium levels in muscle cells, contributing to physical and mental exhaustion[25].
8. Irregular Heartbeat (Arrhythmia)
Magnesium is crucial for heart function, and a deficiency can lead to arrhythmia or irregular heartbeat[32]. Arrhythmia may present as shortness of breath, chest discomfort, dizziness, or fatigue, and severe cases should be addressed by a medical professional. Magnesium’s role in stabilising heart rhythm highlights its importance in cardiovascular health.
Health Risks Associated with Magnesium Deficiency
1. Cardiovascular Diseases
Magnesium is crucial for cardiovascular health, influencing heart function, blood pressure regulation, and vascular health[34]. It plays a role in controlling neuron excitation, heart muscle contraction, and the function of potassium and calcium channels. Low magnesium levels have been linked to increased risks of atherosclerosis, coronary artery disease, and arrhythmias[34][35]. Although magnesium supplementation may benefit individuals with low magnesium levels, inconsistent study results mean routine magnesium supplements are generally advised only when deficiency is suspected[35].
2. Diabetes
Magnesium deficiency is commonly found in individuals with type 2 diabetes, especially those with poor glucose control[36]. Magnesium aids insulin function and glucose metabolism, and low magnesium can worsen insulin resistance, contributing to type 2 diabetes and metabolic syndrome[36]. Low magnesium intake, combined with increased magnesium loss through urine, is often observed in diabetes[36]. While some studies suggest magnesium supplements may help regulate blood sugar levels, more extensive research is needed to confirm these benefits in diabetes management[36].
3. Osteoporosis
Adequate magnesium is essential for bone health, supporting bone density and structural integrity[37]. Magnesium deficiency can directly contribute to osteoporosis by impacting bone cell function, indirectly affecting parathyroid hormone activity, and promoting low-grade inflammation[37]. Magnesium supplements have shown promise in improving bone mineral density, suggesting that maintaining magnesium levels can help support long-term bone health and reduce the risk of fractures[37].
How is Magnesium Deficiency Diagnosed?
Magnesium deficiency is diagnosed through a blood test measuring the small amount of magnesium in your blood (around 1% of total body magnesium). This test helps identify imbalances and assess related calcium or potassium levels. The sample is taken from a vein in your arm to determine if low magnesium contributes to other health issues[38].
How to Increase Your Magnesium Intake: Food Sources and Supplements
1. Magnesium-Rich Foods
Including magnesium-rich foods in your diet is one of the best ways to maintain optimal levels of this essential mineral. Here are some excellent sources[39]:
- • Leafy Green Vegetables: Spinach, kale, and Swiss chard.
- • Nuts and Seeds: Almonds, cashews, pumpkin and chia seeds.
- • Whole Grains: Quinoa, brown rice, and oats.
- • Legumes: Black beans, chickpeas, and lentils.
- • Fruits: Avocados, bananas, and figs.
- • Fish: Mackerel and salmon.
- • Dark Chocolate: Opt for varieties with 70% cocoa or more.
2. Magnesium Supplements
Supplements can be a practical solution if you find it challenging to get enough magnesium from food alone. At Nature’s Fix, you can find magnesium supplements in various forms sourced from trusted brands to support your health. Various forms include:
- • Magnesium Tablets
- • Liquid Magnesium
- • Magnesium Powder
- • Magnesium Capsules
- • Chewable Magnesium
Incorporating supplements into your routine can help you meet your magnesium needs, especially if dietary intake falls short.
Conclusion
Magnesium is essential in maintaining overall health, supporting critical functions like muscle contraction, energy production, bone strength, and heart health. Despite its importance, magnesium deficiency is common due to factors like poor diet, chronic illnesses, and certain medications. Left unaddressed, low magnesium levels can lead to symptoms such as muscle cramps, fatigue, high blood pressure, and even impact bone density and cardiovascular health. Ensuring adequate magnesium intake is key to preventing these issues and promoting overall well-being.
Incorporating magnesium-rich foods like seeds, nuts, leafy greens, and whole grains into your diet can help maintain healthy levels. However, supplements can provide a practical solution if dietary intake is insufficient. You can find various magnesium supplements at Nature’s Fix to support your health needs. Always consult a healthcare expert to determine the best approach for boosting your magnesium levels, especially if you have existing health conditions.
FAQs
1. What are the side effects of taking magnesium?
While magnesium supplements are generally safe for most people, side effects of magnesium can include digestive issues like diarrhoea, nausea, and stomach cramps, especially when taken in high doses[40]. It’s best to consult a healthcare expert before starting any new supplement to avoid potential interactions or side effects.
2. Can magnesium deficiency cause headaches?
Magnesium deficiency may contribute to headaches and even migraines[41]. Magnesium plays a role in muscle relaxation and nerve function, and low levels may increase the frequency of headaches or worsen migraine symptoms[41].
3. Can magnesium deficiency affect sleep?
Magnesium deficiency may impact sleep quality. Magnesium helps regulate neurotransmitters that promote relaxation and sleep. Low magnesium levels may lead to difficulty falling asleep, poor sleep quality, or insomnia. Increasing magnesium intake through food or supplements may improve sleep patterns[42][43].
4. Can magnesium help with anxiety and stress?
Yes, magnesium plays a role in regulating neurotransmitters that influence mood. Low levels of magnesium have been linked to increased stress and anxiety[44]. Supplementing with magnesium may support better mental health[45].
References
1 – https://medlineplus.gov/definitions/mineralsdefinitions.html
2 – https://pmc.ncbi.nlm.nih.gov/articles/PMC5926493/
3 – https://www.healthline.com/nutrition/magnesium-benefits
4 – https://medlineplus.gov/ency/article/000315.htm
5 – https://www.nhs.uk/conditions/vitamins-and-minerals/others/
6 – https://www.medicalnewstoday.com/articles/322191
7 – https://my.clevelandclinic.org/health/diseases/23264-hypomagnesemia
8 – https://pubmed.ncbi.nlm.nih.gov/7836619/
9 – https://medlineplus.gov/ency/article/000315.htm
10 – https://pmc.ncbi.nlm.nih.gov/articles/PMC3782221/
11 – https://pubmed.ncbi.nlm.nih.gov/4061439/
12 – https://ijirms.in/index.php/ijirms/article/view/1798
13 – https://www.ncbi.nlm.nih.gov/books/NBK236242/
14 – https://pmc.ncbi.nlm.nih.gov/articles/PMC1855626/
15 – https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
16 – https://pmc.ncbi.nlm.nih.gov/articles/PMC5872533/
17 – https://www.ncbi.nlm.nih.gov/books/NBK500003/
18 – https://medlineplus.gov/genetics/condition/hypomagnesemia-with-secondary-hypocalcemia/
19 – https://www.healthline.com/nutrition/magnesium-deficiency-symptoms
20 – https://pmc.ncbi.nlm.nih.gov/articles/PMC7761127/
21 – https://onlinelibrary.wiley.com/doi/10.1111/imj.12682
22 – https://pmc.ncbi.nlm.nih.gov/articles/PMC5452159/
23 – https://pmc.ncbi.nlm.nih.gov/articles/PMC8313472/
24 – https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2024.1406248/full
25 – https://en.wikipedia.org/wiki/Magnesium_deficiency
26 – https://pmc.ncbi.nlm.nih.gov/articles/PMC7803063/
27 – https://www.thelancet.com/pdfs/journals/lancet/PIIS0140-6736(15)01225-8.pdf
28 – https://pmc.ncbi.nlm.nih.gov/articles/PMC8108907/
29 – https://pubmed.ncbi.nlm.nih.gov/27402922/
30 – https://pmc.ncbi.nlm.nih.gov/articles/PMC5080508/
31 – https://pmc.ncbi.nlm.nih.gov/articles/PMC6485984/
32 – https://pmc.ncbi.nlm.nih.gov/articles/PMC2464251/
33 – https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
34 – https://pmc.ncbi.nlm.nih.gov/articles/PMC10222666/
35 – https://pubmed.ncbi.nlm.nih.gov/29793664/
36 – https://pmc.ncbi.nlm.nih.gov/articles/PMC4549665/
37 – https://pmc.ncbi.nlm.nih.gov/articles/PMC3775240/
38 – https://labtestsonline.org.uk/tests/magnesium
39 – https://www.healthline.com/nutrition/10-foods-high-in-magnesium
40 – https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
41 – https://www.ncbi.nlm.nih.gov/books/NBK507271/
42 – https://pmc.ncbi.nlm.nih.gov/articles/PMC6212970/
43 – https://www.sciencedirect.com/science/article/abs/pii/B9780124201682000314
44 – https://pmc.ncbi.nlm.nih.gov/articles/PMC7761127/
45 – https://pmc.ncbi.nlm.nih.gov/articles/PMC7352515/
