Signs & Symptoms of Magnesium Deficiency
What is Magnesium?
Magnesium is one of the major essential minerals the body needs on a daily basis in order to function optimally. What makes magnesium an essential mineral is the fact that the human body cannot synthesize magnesium, therefore we need to get magnesium via foods and supplementation. Magnesium plays a key role in more than 300 biochemical processes within the human body therefore, getting adequate intake of magnesium is vitally important.
Roles of Magnesium in the Body
Magnesium has a long list of functions in the human body, including:
Muscle and nerve function
Supporting blood sugar regulation
Regulation of blood pressure (by acting as a smooth muscle relaxant to dilate blood vessels)
Cardiovascular support (our myocardium requires Mg to make our hearts beatPromotes healthy, deep and restful, sleep (used in production of serotonin which is upstream from melatonin)
Structural component of bones, teeth, and cellular membranes
Promotes physical and mental relaxation regulates/calms cerebrovascular circulation to decrease anxiety
Supports cognitive function and mood regulates/calms cerebrovascular circulation (circulation to the brain) to decrease anxiety + is a necessary cofactor in the production of various neurotransmitters like serotonin
Supports the metabolism of Vitamin D
Symptoms of Magnesium Deficiency
Magnesium deficiency can range from mild to severe, with symptoms ranging in severity.
Magnesium deficiency symptoms include:
Insomnia
Loss of appetite
Gastrointestinal impairment
Brain fog
Fatigue
Anxiety
Headaches
Muscle spasms or cramps
Numbness or tingling
Abnormal heart rhythm
High blood pressure
Osteoporosis
Causes of Deficiency
Researchers have found that more than half of all Americans are deficient in magnesium. A mild deficiency may cause little to no symptoms, while more severe deficiencies can significantly reduce quality of life, as well as increase your risk for various conditions. There are various factors which have increased the rates of magnesium deficiency in America.
Causes of magnesium deficiency may include:
Poor quality soil from monocrop agriculture and pesticide usage leading to lower levels of magnesium in our food
Inadequate dietary intake of magnesium
Gastrointestinal disorders such as (prolonged diarrhea, celiac disease, malabsorption, inflammation and removal of portions of the small intestine)
Diabetes
Aging
Chronic stress
Excess alcohol consumption
Certain medications, such as proton pump inhibitors (PPIs), birth control, and diuretics
How to Address Magnesium Deficiency
Research shows that a magnesium deficiency is relatively simple for the body to resolve. Increasing your magnesium intake with specific foods, supplements, and self-care practices is a great place to start.
Whole Foods
Top Dietary Sources of Magnesium
Amaranth (239mg per ½ cup)
Buckwheat (196mg per ½ cup)
Pinto beans (170mg per ½ cup)
Quinoa (167mg per ½ cup)
Flax seeds (164mg per ¼ cup)
Salmon (140mg per 4oz)
Hemp seeds (140mg per 2 T.)
Brazil nuts (133mg per ¼ cup)
Mackerel (116mg per 4oz)
Sunflower seeds (115mg per ¼ cup)
Cocoa powder (107mg per ¼ cup)
Potato, cooked with skin (104mg per large potato)
Cashews (94mg per ¼ cup)
Almonds (87mg per ¼ cup)
Spinach, cooked (78mg per ½ cup)
Tip: To enhance absorption and bioavailability of magnesium in nuts, seeds, legumes and grains it is optimal to soak and or sprout these foods. For more information on this see our blog on lectins.
Supplementation
In addition to eating whole foods, supplementation is a good option to get back into balance. There are various forms of magnesium, all which play specific roles within the body, therefore working with a professional is the best way to find which form is optimal for you.
Most bioavailable forms of magnesium for supplementation:
Magnesium glycinate, or bisglycinate
Magnesium L-threonate (crosses the blood-brain barrier, making it an ideal choice for brain/mood disorders)
Magnesium citrate (useful to treat constipation)
Magnesium orotate (particularly useful for heart health)
Other forms of magnesium include magnesium bicarbonate, which is taken in liquid form, as well as topically absorbed magnesium from bath salts and lotions.
Some of our favorite topical magnesium products are:
Glow Botanica Magnesium Lotion
Ancient Minerals Magnesium Bath Flakes
Magnesium RDA (Recommended Dietary Allowance
Male, Ages 14-18: 410mg
Male, Ages 19-30: 400mg
Male, Ages 30+: 420mg
Female, Ages 14-19: 360mg
Female, Ages19-30: 310mg
Female, Ages 31+: 320mg
Pregnant, Ages 14-18: 400mg
Pregnant, Ages 19-30: 350mg
Pregnant, Ages 31+: 360mg
Magnesium is a critical nutrient for hundreds of bodily functions. If you are experiencing any of the symptoms listed above, you may be one of the millions of Americans who are not getting sufficient magnesium in their diet.
If you are concerned you may be deficient in magnesium, talk to DLW or your doctor about RBC (red blood cell) magnesium testing, as this test measures intracellular stores of magnesium and may be the most accurate. If levels are low, consider increasing your intake of magnesium-rich foods and/or supplementing. Be sure to speak with a trusted practitioner before starting any new supplements, especially if you’re taking medications.
Citations
Ben Zaken, S., Radomysky, Z., & Koren, G. (2020). Association Between Serum Magnesium Levels and Alzheimer's Disease or Mixed Dementia Patients: A Population-Based Retrospective Controlled Study. Journal of Alzheimer's disease reports, 4(1), 399–404. https://doi.org/10.3233/ADR-200220
Do You Have a Magnesium Deficiency? (2022, October 25). Cleveland Clinic. https://health.clevelandclinic.org/feeling-fatigued-could-it-be-magnesium-deficiency-and-if-so-what-to-do-about-it/#:~:text=About%20hall%20of%20adults%20in
Gröber U. Magnesium and Drugs. International Journal of Molecular Sciences. 2019; 20(9):2094. https://doi.org/10.3390/ijms20092094
National Institutes of Health. (2016). Office of Dietary Supplements - Magnesium. National Institutes of Health. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
Palmery, M., Saraceno, A., Vaiarelli, A., & Carlomagno, G. (2013). Oral contraceptives and changes in nutritional requirements. European review for medical and pharmacological sciences, 17(13), 1804–1813.
HOW CAN TEAM DLW HELP ME WITH MAGNESIUM DEFICIENCY:
Here at DLW, we have a Naturopathic Doctor, a Nutritionist, and Licensed Acupuncturists who can help you with magnesium deficiency.