12 symptoms of magnesium deficiency
Fatigue and Weakness
Our body stores about 25% of its magnesium in our muscles, where it generates the energy our muscles need to make them work. Feeling unusually tired or weak can be a warning sign of magnesium deficiency. Magnesium is involved in energy production, and a deficiency can disrupt your body’s energy balance, leading to chronic fatigue and muscle weakness.
Brain Fog and Memory Problems
Cognitive issues such as difficulty concentrating, memory problems, and brain fog can be symptoms of magnesium deficiency. Magnesium is essential for proper brain function, and a deficiency can give you brain fog, memory problems and difficulty concentrating.
Sleep Problems
Insomnia and other sleep disorders can be warning signs of magnesium deficiency. Magnesium plays a role in regulating the neurotransmitters that govern sleep, and low levels can disrupt sleep patterns.
Muscle Cramps and Restless Leg Syndrome
One of the most common symptoms of magnesium deficiency muscle cramps and spasms. Since magnesium deficiency can trigger both a calcium deficiency and a potassium deficiency, you can end up in a terrible plight with a vicious spiral of worsening symptoms. Magnesium helps regulate muscle contractions, and a lack of it can lead to involuntary muscle movements. If you frequently experience cramps, especially in your legs, it might be one of the warning signs of low magnesium levels.
Depression, Anxiety and Mood Disorders
Magnesium deficiency has been linked to mood disorders, including anxiety and depression. Magnesium is involved in regulating neurotransmitters that influence mood, and low levels can disrupt these processes.
Migraine Headaches
Magnesium deficiency is related to factors that trigger headaches, including neurotransmitter release and vasoconstriction (that means tightening blood vessels). People who experience migraine headaches have lower levels of magnesium in their blood and body tissues than people who don’t.
Numbness and Tingling
Pins and needles can be one of the warning signs of needing more magnesium. Magnesium deficiency can affect the nervous system, leading to sensations of numbness and tingling in the extremities. These sensations are typically felt in the hands, feet, and face.
Tightness of Breath and Asthma
Mild magnesium deficiency can cause frequent shortness of breath, wheezing and feeling tight in the chest. Severe magnesium deficiency can cause constriction of the airways, and one of the magnesium deficiency warning signs is that it can make asthma symptoms worse. Magnesium supplements have been shown to help improve lung function and reduce the severity of asthma attacks.
Abnormal Heart Rhythm
Magnesium plays a key role in maintaining a healthy heart rhythm. Deficiency can lead to heart palpitations, arrhythmias, and other cardiovascular issues. If you experience irregular heartbeats, it’s essential to see a doctor for a full evaluation which ought to include checking your magnesium levels.
High Blood Pressure
Magnesium helps relax blood vessels and regulate blood pressure. A deficiency can lead to increased blood pressure and contribute to the risk of hypertension and other cardiovascular diseases.
Osteoporosis
About 60% of the magnesium in our bodies is stored in our bones. Long-term magnesium deficiency can affect bone health, leading to conditions such as osteoporosis. Magnesium is essential for bone formation and influences the activities of osteoblasts and osteoclasts, the cells responsible for building and breaking down bone.
Nausea and Vomiting
Early stages of magnesium deficiency can cause gastrointestinal symptoms such as nausea and vomiting. While these symptoms of magnesium deficiency can result from other issues too, they can indicate low magnesium levels, especially when accompanied by other symptoms.
How to Avoid or fix symptoms of Magnesium Deficiency
- Eat Magnesium-Rich Foods: Include foods high in magnesium in your diet, such as leafy green vegetables, nuts and seeds, whole grains, legumes, and fish.
- Consider Supplements: If you’re unable to get enough magnesium through diet alone, consider taking a magnesium supplement. Consult with a healthcare provider to determine the appropriate dosage.
- Reduce Alcohol Intake: Excessive alcohol consumption can interfere with magnesium absorption and increase excretion. Limit your alcohol intake to maintain healthy magnesium levels.
- Manage Stress: Chronic stress can deplete magnesium levels. Practice stress management techniques such as yoga, meditation, and deep breathing exercises.
- Avoid Processed Foods: Processed foods often lack essential nutrients, including magnesium. Eat whole, unprocessed foods to ensure you’re getting sufficient magnesium.
- Stay Hydrated: Proper hydration supports overall health and can help maintain electrolyte balance, including magnesium levels.
Serious symptoms of magnesium deficiency
By recognising the warning signs of magnesium deficiency and taking steps to avoid it, you can support your overall health and well-being. Low levels of magnesium can be serious, and have been associated with a number of chronic and inflammatory diseases, such as Alzheimer’s disease, asthma, attention deficit hyperactivity disorder (ADHD), insulin resistance, type-2 diabetes mellitus, hypertension, cardiovascular disease (e.g., stroke), migraine headaches, and osteoporosis.
Always consult your doctor if you have any of these conditions or suspect any serious medical issue so they can carry out the right tests to make a confirmed diagnosis.
