### Causes
Most health-conscious individuals have heard of magnesium, but not many know much about it. Compared to other vitamins and minerals, it often gets overlooked. However, it’s a vital nutrient essential for good health.
You might remember magnesium from the periodic table in your school science classroom. It plays a crucial role in metabolism and is used by the body for over 300 biochemical reactions. These processes support your immune system, maintain a healthy nervous system and brain, promote cardiovascular health, and build strong muscles and bones.
So, it’s no surprise that a lack of this macromineral can negatively impact your health.
What Is Magnesium Deficiency?
The human body can’t produce its own magnesium; you need to get it through your diet. Magnesium deficiency happens when you don’t consume enough magnesium or can’t utilize the magnesium you do consume.
Normal magnesium levels range from 0.75 to 0.95 mmol/L. Hypomagnesemia, or a severe magnesium deficiency, is when blood serum levels drop below 0.75 mmol/L.
While fewer than 2% of Americans are clinically deficient in magnesium, up to 75% don’t meet the daily recommended intake. Although you might not immediately feel the effects of low magnesium, it can have both short- and long-term health implications.
What Causes Magnesium Deficiency?
Magnesium deficiency results from either not getting enough magnesium or not being able to use what you do get. Sometimes, even if you meet the recommended daily allowance (RDA) of magnesium, your body may struggle to absorb it efficiently. This can happen if the magnesium consumed has low bioavailability — meaning your body doesn’t absorb it well. Different types of magnesium have varying levels of bioavailability, and certain conditions can further reduce it.
These conditions include:
– Digestive issues like irritable bowel syndrome (IBS)
– Chronic diarrhea
– Celiac disease
– Thyroid conditions
– Kidney disease, including kidney stones
– Type 2 diabetes
– Certain chemotherapy treatments
– Alcohol dependency
– Advanced age
What Are the Signs of Magnesium Deficiency?
Various symptoms can indicate magnesium deficiency, although many individuals with low magnesium levels may not show any symptoms.
Common signs include:
– Headaches
– Muscle weakness (myasthenia)
– Fatigue or low energy
– Nausea or vomiting
– Cramps
– Decreased appetite
– Anxiety
– Numbness and tingling
– Irregular heart rhythms
– Seizures
When magnesium levels are low, other health issues may arise. Here are some common conditions and symptoms linked to low magnesium levels:
Hormone Imbalances
Magnesium helps maintain hormone balance. It assists the thyroid in converting the hormone T4 into its active form, T3, which affects metabolism. It also regulates cortisol, the stress hormone. Low magnesium levels can lead to issues like increased insulin resistance, weight gain, skin problems, and anxiety or depression.
Anxiety
Research has connected low magnesium levels with mental health conditions and neurological disorders affecting mood and memory. Magnesium protects brain and nerve cells by preventing excessive neuron firing, which is linked to anxiety.
High Blood Pressure
Lower magnesium levels are associated with hypertension (high blood pressure). Increasing your magnesium and potassium intake can help normalize blood pressure and enhance the effectiveness of other blood pressure-lowering strategies.
Sleep Issues
Low magnesium levels can disrupt sleep by interfering with the body’s ability to produce sleep-enhancing hormones, leading to issues like restless leg syndrome, sleep apnea, and insomnia. Magnesium also calms the nervous system, aiding in falling asleep.
Asthma
Studies indicate that people with asthma often have low magnesium levels. This deficiency, along with others like vitamin D, can exacerbate asthma symptoms. Research shows low magnesium correlates with more frequent asthma attacks.
Osteoporosis
Magnesium is crucial for building healthy bones, and a deficiency can lead to abnormal bone formations. Your body needs magnesium for proper calcium absorption and to regulate parathyroid hormones, which influence bone health. Low magnesium levels can indirectly increase the risk of developing osteoporosis.
How to Check for Magnesium Deficiency
Although less than 1% of the body’s magnesium is in blood serum, blood tests are commonly used to measure magnesium levels. Some doctors may also test urine magnesium levels. Rarely, an EXA test measures magnesium levels in mouth cell samples. Normal blood serum concentrations range from 0.75 to 0.95 mmol/L, with less than 0.75 being low.
Best Foods for Magnesium Deficiency
A healthy, balanced diet usually provides enough magnesium. Focus on eating plenty of vegetables, beans, fruits, nuts, and seeds. Some surprisingly good sources of magnesium include:
Green, Leafy Vegetables
Dark, leafy greens like kale, spinach, and collard greens are among the best sources of magnesium. They also offer other nutritional benefits, so make them a staple in your diet.
Nuts & Seeds
Many nuts and seeds are magnesium-rich. Almonds, peanuts, chia seeds, pumpkin seeds, and flaxseed can boost your magnesium intake. Add them to yogurt or smoothies if you don’t like snacking on them.
Avocados
The well-known superfood, avocado, is packed with magnesium and potassium, making it a nutritional powerhouse for brain and heart health.
Bananas
Bananas are rich in magnesium and potassium, providing an easy, sweet way to meet your daily magnesium needs along with vitamin C and fiber.
Figs
Often overlooked, figs are rich in magnesium and other essential minerals. Dried figs make a great snack.
Dark Chocolate
Good news for dessert lovers: dark chocolate contains a significant amount of magnesium. Choose dark chocolate with low sugar content or add unsweetened cocoa powder to recipes or smoothies for a healthier option.
Whole Grains & Pseudograins
Whole grains, along with pseudograins like buckwheat and quinoa, are high in magnesium. These grains are also higher in protein and antioxidants and are gluten-free.
How Much Magnesium Do You Need?
The daily recommended amount of magnesium varies by age. The average healthy adult male in his 20s needs about 400 mg per day, while a woman of the same age needs about 320 mg. Pregnant women should aim for around 350 mg per day. The table below outlines the RDAs for different age groups.
| Age | Male | Female | Pregnancy | Lactation |
|---|---|---|---|---|
| Birth to 6 months | 30 mg* | 30 mg* | ||
| 7–12 months | 75 mg* | 75 mg* | ||
| 1–3 years | 80 mg | 80 mg | ||
| 4–8 years | 130 mg | 130 mg | ||
| 9–13 years | 240 mg | 240 mg | ||
| 14–18 years | 410 mg | 360 mg | 400 mg | 360 mg |
| 19–30 years | 400 mg | 310 mg | 350 mg | 310 mg |
| 31–50 years | 420 mg | 320 mg | 360 mg | 320 mg |
| 51+ years | 420 mg | 320 mg |
Note: *Adequate Intake for non-breastfed babies.
The Best Supplements for Magnesium Deficiency
If you’re not getting enough magnesium from your diet, consider supplements. Various magnesium supplements are available, and their effectiveness depends on the amount of magnesium they contain, how well they dissolve, and how well the gut absorbs them.
Magnesium can also be absorbed through the skin, such as by soaking in a bath with Epsom salts. However, most people get their magnesium through oral supplements, which include types like magnesium orotate and magnesium chloride. Some supplements combine magnesium with nutrients like calcium, vitamin D, and vitamin K for better absorption.
Magnesium orotate is highly absorbable and is one of the best choices for supplementation. Products like IntraCal combine calcium and magnesium orotate in an ideal ratio.
Points to Remember
Getting enough magnesium is crucial for optimal health, but more than 75% of people don’t meet the recommended intake. Magnesium supports brain and nervous system health, metabolism, cardiovascular health, and more. Lack of magnesium can cause issues like anxiety, sleep disorders, weight gain, and asthma. You can increase your magnesium intake through foods like dark chocolate, bananas, avocados, and figs or by using supplements.
The body’s magnesium needs vary by age and specific conditions like pregnancy. A deficiency occurs when you don’t get enough magnesium or can’t use what you do get. Normal blood serum levels range from 0.75 to 0.95 mmol/L, while levels below 0.75 are considered low.
