Magnesium is an essential mineral that helps improve heart health, help with blood circulation, and promote bone health. However, recent data from the Canadian health survey has shown that around 9.5% to 16.6% of adults and 15.8% to 21.8% of young-adults (12–19 years) were magnesium deficient. This can disrupt various bodily functions and lead to health complications.
Want to know if you’re low on magnesium? Check out this blog to uncover the sneaky signs of magnesium deficiency and see if you might be missing out on this essential mineral.
Why is Magnesium Important?
Magnesium is crucial for sustaining various metabolic processes, such as:
- Regulates muscle contractions
- Helps with nerve functions and signals
- Regulates blood sugar levels
- Maintains blood pressure
- Helps with bone mineralisation and strengthens bones
- Metabolises sugar to produce energy
- Repairs and maintains DNA
- Boosts immunity
So, when you consume enough magnesium, all these functions in your body are well taken care of. However, running low on magnesium can affect your health. Check the next section to view the tell-tale signs of magnesium deficiency.
How to Know if You’re Magnesium Deficient?
Low magnesium can sneak up on you and lead to many physical and mental health symptoms as elaborated below:
Physical Health Symptoms
- Fatigue
- Muscle Cramps
- Headache
- Muscle twitching
- Bone thinning
- Osteoporosis
- High blood pressure
- Irregular heartbeat
- Seizures
- Loss of appetite
- Digestive issues
- Nighttime leg cramps
Mental Health Symptoms
- Mood swings
- Anxiety
- Depression
- Insomnia
- Stress
One of the weird magnesium deficiency symptoms on mental health is apathy. It leads to lack of emotions and mental numbness. You find yourself disconnected from your body or isolated from the things happening around you, experiencing an emotional bluntness.
Note: If you’re having these low magnesium symptoms, it is advised to consult a doctor and book a magnesium deficiency test to be sure. Avoid self medication as these symptoms could also be due to other health conditions or deficiencies.
Magnesium Deficiency Causes
There are many factors can drop your magnesium levels and make you magnesium deficient, such as:
1. Poor Diet
A diet low in magnesium-rich foods like leafy greens, nuts, seeds, whole grains, and legumes can contribute to a deficiency. Excessive consumption of processed foods and sugary items, which are low in magnesium, can also play a role.
2. Chronic Illnesses
Certain chronic conditions, like diabetes, gastrointestinal diseases (like Crohn’s or celiac disease), and kidney disease, can interfere with the body’s ability to absorb or retain magnesium. As per a study, 75% and 30.8% of patients with poorly controlled type 2 diabetes were magnesium deficient.
3. Alcohol Consumption
Excessive alcohol intake can lead to magnesium deficiency by increasing the excretion of magnesium through urine and reducing its absorption in the intestines, making you magnesium deficient.
4. Medications
Some medications, such as diuretics, proton pump inhibitors (PPIs), and certain antibiotics, can interfere with magnesium levels, either by increasing excretion or reducing absorption.
5. Stress
Chronic stress can deplete magnesium levels in the body. When you’re stressed, your body releases stress hormones like cortisol, which can increase magnesium excretion.
6. Pregnancy and Breastfeeding
Women who are pregnant or breastfeeding may require more magnesium than usual. If their diet doesn’t provide enough magnesium, they may become deficient.
7. Digestive Issues
Conditions that affect the gastrointestinal system, such as malabsorption syndromes, or having undergone digestive surgeries, can lower magnesium absorption.
How Much Magnesium Do You Need?
As per the guidelines provided by the National Institute of Health, the recommended dose for magnesium is as per the you age are as follows:
| Age | Recommended Dose |
| Birth to 6 months | 30 mg |
| Infants 7–12 months | 75 mg |
| Children 1–3 years | 80 mg |
| Children 4–8 years | 130 mg |
| Children 9–13 years | 240 mg |
| Teen boys 14–18 years | 410 mg |
| Teen girls 14–18 years | 360 mg |
| Men | 400–420 mg |
| Women | 310–320 mg |
| Pregnant teens | 400 mg |
| Pregnant women | 350–360 mg |
| Breastfeeding teens | 360 mg |
| Breastfeeding women | 310–320 mg |
How Can You Increase Magnesium Intake?
Increasing your magnesium intake is a great way to support your overall health! Here are some practical ways to boost your magnesium levels:
1. Eat Magnesium-Rich Foods
Incorporating magnesium-rich foods into your diet is the most natural and effective way to increase intake. Here are some foods rich in magnesium that are leafy greens such as, spinach, kale, nuts, seeds, beans, lentils, whole grains, oatmeal, avocados, bananas, dark chocolate, fish, and more.
2. Consider Magnesium Supplements
If you’re not getting enough magnesium from food, supplements can help. Common forms of magnesium supplements magnesium citrate, magnesium glycinate, and magnesium oxide. Before taking supplements, it’s always a good idea to consult with a healthcare provider to ensure proper dosage and safety.
3. Use Epsom Salt Baths
Epsom salts are magnesium sulfate, and soaking in an Epsom salt bath can allow magnesium to be absorbed through your skin. It’s a relaxing way to support your magnesium levels, especially after a long day!
4. Reduce Alcohol Consumption
Since alcohol can deplete magnesium levels, cutting back or avoiding excessive drinking will help your body retain magnesium more effectively.
5. Manage Stress
Since stress can increase magnesium depletion, finding ways to manage stress through practices like yoga, meditation, or regular exercise can help preserve your magnesium levels.
6. Cook with Magnesium-Rich Ingredients
Cooking with foods that are high in magnesium can be easy! Add spinach to smoothies, cook beans in soups, or sprinkle pumpkin seeds over salads to make your meals more magnesium-friendly.
Read More: Magnesium Glycinate: How is It Beneficial for You?
To Sum Up
Health conditions such as type-2 diabetes, pregnancy, medication, stress, alcohol consumption, or improper diet are some of the factors that can make you magnesium deficient. When magnesium levels drop too low, it can lead to low magnesium symptoms like headaches, weak bones, lethargy, digestive issues, anxiety, mood swings, emotional disconnect, etc. If you suspect you are magnesium deficient, it’s time to consult a doctor for the proper diagnosis of your symptoms. It is advised to incorporate leafy greens, nuts, seeds, fruits and consume magnesium salts under medical supervision to boost your magnesium levels naturally.
