11 Warning Signs of Magnesium Deficiency: Unveiling the Silent Symptoms

Introduction

If your magnesium level is under 1.25 mg/dl then you are magnesium deficient and your state is considered crucial, so to prevent it take a magnesium-rich diet or magnesium supplements. According to the survey, more than 50% of the U.S. have magnesium deficiency.
Magnesium deficiency leads to numerous other diseases including Arrhythmia, heart spasms, tremors, Hypertension, Osteoporosis, diabetes, kidney-related issues, digestive diseases, and muscle twitches and cramps. Mainly brain, heart, and muscles are the organs that are most affected by the shortage of magnesium. To diagnose it, these 11 warning signs of magnesium deficiency will help you whether you have magnesium deficiency or not.

What is magnesium?

Magnesium is the eighth most bountiful element found on Earth. It plays various significant roles in both animals and plants. In animals, It acts as a cofactor in over 300 biochemical reactions such as energy production, protein synthesis, and oxidative phosphorylation. In plants, it is the central element of chlorophyll which is used for the synthesis of glucose.

Why magnesium is important?

In the human body, magnesium is responsible for over 700 functions. These are:

Regulation of energy

Magnesium helps in carbohydrate conversion into ATP. And its deficiency causes sugar imbalance.

Regulation of hormones

Magnesium also plays a critical role in hormone regulation For example, magnesium metabolizes estrogen and if it is not in the required amount then the toxic metabolites of estrogen can cause cancer. its deficiency also causes inappropriate production of progesterone and testosterone.

Regulation of nervous system

Magnesium acts as an electrolyte and helps to run the nerve and production of neurotransmitters and various chemicals like dopamine, serotonin, and pseudo coelom

Regulation of cell membrane

Magnesium also plays a role in the production of cell membranes and transport across the membrane.

Methylation

Methylation is a detoxification pathway in the human body and magnesium initiates Methylation with the help of COMT(catechol-o-transferase).

To activate vitamin D

Magnesium converts the inactive form of vitamin D(that is D2 or D3 ) into its active form (1,25-dihydroxy vitamin D also known as calcitriol) which helps to regulate calcium for the growth and maintenance of bone. Magnesium also regulates muscle tension.

What can cause magnesium deficiency in your body

Here are some common causes that may lead to magnesium deficiency.

A dietary intake of refined sugar

Intake of a diet containing refined sugar (sugar processed from sugar canes) is one of the most common causes of magnesium deficiency as this type of sugar does not contain magnesium so to metabolize this sugar body starts to steal its own stored magnesium which leads to magnesium deficiency.

Coffee

Prolonged drinking of coffee also reduces magnesium in the human body. Coffee contains caffeine which is considered a diuretic that causes magnesium depletion.

Medicines

Persistent intake of medicines (like antacids, anti-stress pills, antibiotics, blood pressure, antidepression, and, birth control pills) also decreases the sufficient amount of magnesium in the human body.

Aging

With the increase of age, the amount of magnesium also reduces because of the consumption of stored magnesium in the body.

Alcohol consumption

Chronic consumption of alcohol leads to magnesium deficiency. Alcohol acts as a diuretic which causes the excretion of electrolytes along with urine and alcohol also depletes the stored magnesium in the body.

Inflammation of Gut

Inflamed gut also causes magnesium deficiency, because it becomes unable to absorb proper nutrient from diet and cannot absorb sufficient amount of magnesium which may lead to further underlying deformities.

How can you raise your magnesium level?

You can increase your magnesium level by taking a diet enriched with magnesium and by taking supplements which contain magnesium like magnesium citrate and magnesium glycinate, etc.
By taking diet enriched magnesium you can also prevent disorders which occurs due to magnesium deficiency.

Diet-enriched magnesium food:

What level of magnesium do you require?

Here are, the adequate amounts of magnesium according to your age.

According to Recommended Dietary Allowances (RDAs) for Magnesium :

11 warning signs of magnesium deficiency

Magnesium is responsible for numerous physiological processes such as performing muscular, cardiovascular, neurological, skeletal, digestive, and respiratory functions. So, its deficiency can lead to chronic disorders of associated processes. To prevent the harmful effects of magnesium deficiency, consider these 11 warning signs and get rid of magnesium deficiency before it becomes severe.

Fibromyalgia (muscle twitches and cramps)

If you feel unnecessary cramps after doing exercise then you may have magnesium deficiency. Mainly phosphorus is considered the main cause of muscle cramps but magnesium also plays a significant role in maintaining muscle tension and the integrity of muscle fibers. Magnesium also acts as a cofactor in various anabolic and catabolic processes that affect the performance of muscles during exercise. Therefore, Its deficiency affects muscular performance causes the occurrence of twitches in muscles, and also induces painful cramping in women during menstruation.

Osteoporosis

The porosity of bone is also believed as a warning sign of magnesium deficiency because magnesium plays a key role in the activation of vitamin D (which is responsible for the maintenance of bone.) Therefore, its deficiency leads to osteoporosis and frequent fractures of bone. It is most common in women after menopause.

Exhaustion and headache

if you face unnecessary tiredness and weakness in your body then the reason may be magnesium deficiency as magnesium is responsible for the metabolism of carbohydrates into ATP which is essential for muscular performance. Magnesium is also important for the normal functioning of vitamin D, which is responsible for calcium absorption in the body and lack of magnesium causes a decrease in calcium levels also leading to weakness, body aches, headache, and fatigue.

Asthma

Asthmatic attacks are also considered as warning signs of magnesium deficiency because of abnormal contractility of smooth muscles of the respiratory tract. You may feel shortness of breath, chest pain, and wheezing due to a deficiency of magnesium.

Cognitive delay

Loss of consciousness, and memory loss also includes in early signs of magnesium deficiency. As magnesium control regulation of impulses so reduction in its level causes Brain Fog.

Diabetes and insulin resistance

Sugar imbalance is also one of the signs of magnesium deficiency. As magnesium is responsible for the metabolism of sugar so its deficiency causes diabetes type II and insulin resistance.

High B.P

Due to magnesium deficiency, the smooth muscles of blood vessels also weaken causing the reduction in elasticity of vessel which enhances the blood pressure in the body. So, if you have high B.P then you may have low magnesium level than required.

Insomnia

If you feel difficulty in sleeping during night and your sleep wake cycle is disturbed then you may have magnesium deficiency. Because magnesium plays an important role in regulation of neurohormones.

Anxiety or Emotional changes

Magnesium deficiency also leads to abnormal mood changes ,anxiety, and depression. If you face abrupt mood changes or mental stress then you may are suffering from magnesium deficiency.

Constipation

Digestive health is also an indicator of good health, if your digestive health is disturbed or interrupted bowl movements.so it is most probable that your diet has insufficient nutrients mainly magnesium because it is one of the main minerals which control bowel movements of the human body.

Heart Arrythmia (irregular heartbeat)

If you have irregular heart beat then it is most probable that you have magnesium deficiency as
magnesium is also responsible for the regulation of tone of cardiac muscle and also adjust the levels of calcium and potassium.

How to diagnose magnesium deficiency?

            Early diagnose can reduce the chances of underlying diseases caused by magnesium deficiency.so, ifyou want to diagnose magnesium deficiency then you can diagnose it from tests like:

• Blood test
• Urine test
• Serum magnesium test

How to treat magnesium deficiency?

  Magnesium deficiency can be treated by taking following measures:

1. By intravenous transfusion(IV) of magnesium
2. By drips
3. By intake of food containing magnesium
4. By using magnesium supplements

Benefits of magnesium supplements

   Magnesium is a very good mineral for various benefits like it also helps to relax and fall asleep and reduces difficulty in bowl movements. Many supplements of minerals are beneficial for human body. Such as;

• Take Magnesium citrate if you have constipation
• Take Magnesium glycinate for general replacement
• Take Magnesium taurit if you feel anxious
• Take Magnesium malate if you feel aches, pain and fibromyalgia