9 Signs of Magnesium Deficiency
Magnesium is the most important mineral in the body.It is not overstated to say that, every known illness is associated with a magnesium deficiency and it’s the missing cure to many diseases.Magnesium does help regulate calcium, potassium and sodium, it (Mg) is essential for cellular health and is a critical component of over 300 biochemical functions in the body.Even glutathione, your body’s most powerful antioxidant requires magnesium for its synthesis. Most people are not aware of this and millions suffer daily from magnesium deficiency without even knowing it.
Causes of Magnesium Deficiency
Magnesium deficiency is more common than most physicians believe, most of them do not even know about this or understand the causes.
- Soil depletion, the use of fertiliser( has no magnesium)
- genetically modified organisms (GMO), creates weak plants with a lack of minerals
- The chemicals in our food, and the use of kitchen salt( NaCl) have created a recipe for disaster. Minerals are depleted from the soil, fertiliser without minerals creates ‘empty plants’, are causes that the percentage of magnesium present in food has decreased.
- Digestive disease, like leaky gut( gluten caused) can cause malabsorption of minerals including magnesium. There are hundreds of millions of people who aren’t absorbing their nutrients. With age our mineral absorption decreases, so the probability of having a deficiency increases.
- Chronic disease and medication use is at an all-time high. Most chronic illness is associated with magnesium deficiency and lack of mineral absorption. Medications damage the gut which is responsible for absorbing magnesium from our food
Why do you need to apy attention about magnesium (Mg) deficiency?
Because you probably are, and you enhance the quality of your life by supplementing Mg. It all depends on your risk factors and presenting symptoms which are covered in this article. Also, approximately 80% of people have low levels of magnesium so the chances are you are probably deficient.
Blood test, 1% of magnesium in your body is in your bloodstream, so often you can have deficiency and it would not even be discovered by a common blood test.
Most Common Magnesium Deficiency Symptoms
Some key symptoms to look out for that could indicate if you are deficient in magnesium deficient and you may not even know it.
1. Leg Cramps
70% of adults and 7% of children experience leg cramps on a regular basis.Leg cramps can be a nuisance but also they can be excruciating! Magnesium’s plays an important role in neuromuscular signals and muscle contraction, restless leg syndrome is warning sign of a magnesium deficiency.Both leg cramps and restless leg syndrome can be overcome by the increase intake of both magnesium and potassium.
Magnesium deficiency is often a factor in sleep disorders as well as in anxiety, hyperactivity and restlessness. It is probably because magnesium is vital for GABA function, an inhibitory neurotransmitter known to “calm” the brain and promote relaxation. Take 400mg of magnesium before bed that is a good time of day to take the supplement. You can also add magnesium rich foods during dinner like spinach, or brazil nuts as snack will be help to raise magnesium levels.
3. Muscle Pain / Fibromyalgia
A study published in Magnesium Research examined the role magnesium plays in fibromyalgia, and uncovered that increasing magnesium consumption reduced pain and tenderness and also improved immune blood markers. Magnesium is linked to autoimmune disorders, this research highlights the systemic effects that magnesium supplementation can have on the body.
Magnesium deficiency does affect the central nervous system. It affects the production of GABA a neurotransmitter that plays a role in relaxation versus include irritability and nervousness. A deficiency cause unbalance in this regulation which causes high levels of anxiety and in severe cases depression and hallucinations. Magnesium is needed for every cell function from the gut to the brain, so it is no wonder that it affects so many systems.
5. High Blood Pressure
Magnesium is needed for a good muscle function, therefore it is essential for a healthy hart, as this is a big muscle. Magnesium works together with calcium to support proper blood pressure and protect the heart.
So a deficiency in magnesium, often shows a deficiency in calcium as well, which leads to hypertension or high blood pressure. A study with 241,378 participants published in the American Journal of Clinical Nutrition showed that a diet high in magnesium leads to reduction strokes by 8%. This is significant considering the fact that hypertension causes 50% of ischemic strokes in the world.
6. Type II Diabetes
is one of the 4 mains causes of magnesium deficiency
UK researchers uncovered that of the 1,452 adults they examined low Mg levels had a 10.51 times more diabetics than people with normal mg levels. Diets rich in Mg has been shown to significantly lower the risk of type 2 diabetes. Magnesium plays an important role in sugar metabolism. A simple addition of magnesium (100 mg/day) lowered the risk of diabetes.
Low energy, weakness and fatigue are common symptoms of magnesium deficiency.
Chronic fatigue patients are often also magnesium deficient. The University of Maryland Medical Center reports that 300 – 1,000 mg of Magnesium per day can help. if you add too much diarrhea, might be a risk but that is not serious as you can simply reduce the amount of magnesium and the symptoms will disappear.
8. Migraine Headaches
Magnesium is important in balancing neurotransmitters, therefore Magnesium deficiency has been linked to migraine headaches. 360 – 600mg of magnesium has been shown in double-blind placebo-controlled studies, to reduce the frequency of migraine headaches by up to 42%!
The average person’s body contains about 25 grams of magnesium, and about half of that is in the bones. bone weakening is often not caused by low levels of calcium but by low levels of magnesium!
A study published in Biology Trace Element Research uncovered that supplementing with magnesium slowed the development of osteoporosis “significantly” after just 30 days. Magnesium supplementation will more effective together with vitamin D3 and K2 that naturally build bone density.
Are you at risk?
Who is most susceptible to a magnesium deficiency? THere is diffence between people in their ability to metabolizing and assimilating magnesium. We can state however that in Western society most people have too low magnesium levels, due to their diet.
The people most at risk are those with a diet low in high magnesium foods( most people eating supermarket foods). Emotional or work stress will drain magnesium from the body. We have seen what effects that can have, from fatigue to osteoporosis!
The 4 most prominent at-risk groups include: (11)
- People with intestinal problems — It all starts in the gut. Since most Mg is absorbed in the small intestines, issues like celiac disease, Crohn’s disease, and regional enteritis all cause Mg deficiency.
- People with type II diabetes — or anyone eating too much suger, and diabetics who have increased urination, as well as anyone suffering from insulin resistance, will have problems with Mg absorption. A more natural diet will lower glucose concentrations in the kidneys, which will be extremely helpful for these patients.
- The elderly, As people age their magnesium levels drop.
- But most importantly studies have shown that the elderly simply do not eat magnesium-rich foods . This is easy to correct. An other risk factor is that as we age we naturally experience reduced Mg intestinal absorption, and as a result reduced Mg bone stores, weaker bones and excess urinary loss.
- People struggling with alcohol dependence — Alcoholics experience Mg deficiency because of a combination of the reasons above. Alcohol is an “anti-nutrient, it sucks the nutrients out of your cells, and prevents proper absorption/utilization of the vitamins and minerals that you consume. Regular recreational alcohol use, not just alcohol dependence, can therefore lead to Mg problems. 1-2 glasses of wine a week is fine for most people but much more than that is highly taxing on your liver. Alcohol can also deplete the minerals in your body because it causes dehydration, gut floral imbalance, immune system compromise, disturbed sleep patterns, and premature aging.
Soil Depletion Affects Magnesium Intake
If you do not fit in any of these categories and you’re young, vibrant, and seemingly healthy? Does this mean that this is not about you? Not at all.
Magnesium used to be abundantly present in most foods, in recent years however food has less and less magnesium due to the farming practices and changes in growing cycles over the last century.
Studies have shown, for example, that the produce we eat holds a fraction of the nutritional quality that they did just 60 years ago.
According to a 2011 report published in Scientific American,
“The Organic Consumers Association cites, A Kushi Institute analysis of nutrient data from 1975 to 1997 found that average calcium levels in 12 fresh vegetables dropped 27 percent; iron levels 37 percent; vitamin A levels 21 percent, vitamin C levels 30 percent.
A similar study of British nutrient data from 1930 to 1980, published in the British Food Journal, found that in 20 vegetables the average calcium content had declined 19 percent; iron 22 percent; and potassium 14 percent. Yet another study concluded that one would have to eat eight oranges today to derive the same amount of Vitamin A as our grandparents would have gotten from one.”
Even if you eat a completely organic, non-GMO raw food diet, you’re still at risk because of soil depletion and our current capitalistic farming practices.
Best Magnesium Supplements
If you think you might be more severely magnesium deficient and you want to improve your levels more quickly you may consider taking an all-natural supplement.
I recommended taking one of the following magnesium supplements:
- Magnesium Chelate is form of magnesium bond to multiple amino acids that is in the similar state as the food we consume and highly absorbable by the body.
- Magnesium Citrate, is magnesium with citric acid, which has laxative properties so is often taken for constipation.
- Magnesium Glycinate – is a chelated form of magnesium that tends to provide high levels of absorption and bioavailability and is typically considered ideal for those who are trying to correct a deficiency.
- Magnesium Theonate – is a newer, emerging type of magnesium supplement that has a superior ability to penetrate the mitochondrial membrane, and may be the best magnesium supplement on the market.
- Magnesium Chloride Oil – this form of magnesium is in oil form or found in Epsom salts. It can pass through the skin and into the body. For those who struggle with digestive issues like malabsorption this is the best form of magnesium to take.
Magnesium Side Effects
When taking 600mg or more of magnesium, 20% of people taking magnesium as a supplement can experience diarrhea.
Sunrider has ‘Electrosport’ a mineral combination in liquid form, containing Mg as well of course.
The advantage of taking a combintion of minerals is that in the body all mineral levels influence eachother. That is the reason why eating too much ‘kitchen salt’ which consists of just NaCl, will lead to a reduction of potassium and Mg. So adding minerals is best done by supplementing mineral combinations.Electrosport contains all the main minerals in the balanced combination in which they occur in the body.
Next to that it is important to eat as much vegetables as possible even if they do not cantain the same level of minerals as 50 years ago. Then add extra mineral combinations like Sunrider Electrosport and if there are clear symptoms, then you can on top of that add extra Mg supplements.