Involved in more than 300 chemical reactions in the body, magnesium is an essential mineral for the body’s functions. Nerve transmission, blood pressure, muscle contraction: we need this mineral for many functions.
To keep the body’s stores sufficient, magnesium is provided through the diet. Recommended requirements are considered to be 300 mg/day for women, and 380 mg/day for men, according to ANSES.
However, according to the SU.VI.MAX study (Supplementation with Vitamins and Antioxidant Minerals) conducted 25 years ago, 70% of French people would not reach the daily quota. This figure falls to about 40% according to a more recent study, the INCA 3 report from ANSES.
How can you tell if you belong to this segment of the population? Here I point out the main symptoms to watch for.
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1. Fatigue
Magnesium is useful for general energy metabolism as well as the proper functioning of the nervous system. In case of deficiency, sleep quality may be impaired, thus leading to long-term fatigue.
2. Digestive issues
Magnesium acts on muscles and their contraction-relaxation processes. When there is a deficiency of this mineral, the intestinal muscles essential for the propulsion of the food bolus are affected.
And transit is disrupted: intestinal cramps and constipation are common signs.
3. Headaches
By affecting blood pressure as well as muscles, a magnesium deficiency can disrupt proper cerebral circulation and create muscle tension in the head and neck.
As a result, people with a deficiency may suffer from headaches.
4. Muscle pain and cramps
Because magnesium is a mineral particularly important for muscle contraction and relaxation, a deficiency impacts the muscles. Spasms and muscle cramps can then occur.
The most well-known indicative symptom is most certainly the involuntary contraction and trembling of the eyelids, even though it can also stem from other causes, such as stress.
5. Cardiac symptoms
Magnesium plays a role in the cardiovascular system. So it’s not surprising to say that a deficiency can affect these functions.
When its levels are no longer sufficient, low blood pressure and palpitations may occur.
What are the factors that can lead to a magnesium deficiency?
According to studies, a magnesium deficiency affects physical functions such as the cardiovascular system or the muscles, but also psychological functions (concentration, mood, anxiety).
When magnesium deficiency is mild, the first symptoms that appear are not specific and can be attributed to many causes. Put together, however, they can be suggestive of a magnesium deficiency.
Anyone can be affected by a magnesium deficiency, although extreme cases are relatively rare.
And for good reason, many factors can lead to this deficiency:
- stress : activation of the sympathetic nervous system and the production of adrenaline can increase the demand for magnesium to regulate the stress response.
- intense exercise: during prolonged exertion, excessive sweating leads to a considerable loss of electrolytes, including magnesium.
- aging: urinary loss increases while bone density decreases. And bone is what contains the majority of the body’s magnesium stores.
- diet: meals lacking magnesium-rich foods can lead to a deficiency.
- pregnancy: this is a temporary deficiency related to fetal development and to vomiting.
- taking certain medications, diuretics, or having a kidney disorder that increase urinary excretion of magnesium.
- an intestinal malabsorption, related to a digestive disorder (Crohn’s disease), alcoholism, etc.
When should you consult a doctor?
If you suspect a magnesium deficiency, talk to your primary care physician. In some cases, they may order blood and/or urine tests to check your magnesium levels in the body.
If a magnesium deficiency is confirmed, your doctor will give you dietary and lifestyle advice to help you include magnesium-rich sources: nuts and seeds, spinach, legumes, dark chocolate, etc.
Your doctor may also recommend taking specific dietary supplements, or an appropriate treatment.
I’m low in magnesium: what are the risks?
Magnesium affects both the body and the mind, and a severe deficiency can have long-term consequences.
Symptoms such as chronic muscle pain, depression, and cardiovascular disorders are likely to persist if you do not treat the deficiency.
A magnesium deficiency could also weaken the bones and increase the risk of osteoporosis, but there is no consensus on the severity threshold of deficiency that could impact the onset of this condition according to this study.
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