Magnesium deficiency is one of the most common and often underestimated deficiencies of vitamins and minerals in terms of severity.
According to some estimates, about 75% of Americans consume insufficient amounts of magnesium 1. It is unlikely that the situation is better on the other side of the globe.
As with other vitamins and minerals, diagnosing magnesium deficiency in its early stages is quite difficult, as clear symptoms begin to manifest when the deficiency becomes serious.
Below we will discuss the symptoms of magnesium deficiency that can help identify it. They are not exclusive, meaning they are not characteristic only of this mineral, so the presence of any one of them is not a reason to self-diagnose. However, two or more signs are a reason to consult a doctor.
Key thoughts:
Chronic fatigue and muscle weakness can be symptoms of magnesium deficiency in the body
Causes of Magnesium Deficiency
The causes of magnesium deficiency can be diverse: ranging from simple dietary insufficiency to its “washing out” from the body.
People at increased risk include alcoholics 4, those suffering from chronic diarrhea, regularly taking laxatives for weight loss and diuretics to lower blood pressure, or cutting body fat in bodybuilding, those with impaired absorption and utilization of magnesium, and certain diseases: diabetes 3, celiac disease (digestive disorder), kidney function impairment, etc. 1,2
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Symptoms of Magnesium Deficiency
1 Muscle Cramps and Involuntary Twitches
Muscle tremors and cramps are clear symptoms of magnesium deficiency in the body. In cases of very severe deficiency, even convulsions and seizures are possible 2,6.
From a scientific perspective, this is explained by an increase in calcium concentration in nerve cells, including those in muscles, which manifests as increased stimulation.
But do not confuse: the problem is not that there is too much calcium in the diet, but rather a disruption in the balance between the two minerals. Both absolute and relative values are important in our body.
Let us remind you that the contraction of any muscle is preceded by an electrical nerve impulse, the propagation of which from cell to cell is facilitated by metal ions (calcium, magnesium, potassium, sodium) found in the fluids filling the intercellular and intracellular spaces.
Muscle cramps and involuntary twitches can have other causes besides magnesium deficiency. For example, muscle twitches can be a result of stress, regular consumption of caffeine and other stimulants, or physical overexertion.
A characteristic sign of magnesium deficiency is muscle twitches and cramps. However, taking magnesium as a dietary supplement does not always eliminate them, as the causes of their occurrence may be different.
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2 Depression
Disruption in magnesium supply can affect the function of the central nervous system – the brain.
Chronic apathy or emotional suppression, depression, irritability are not always explained by external factors such as unfavorable circumstances, failures at work or in personal life, but can be a result of a deficiency of certain trace elements in the body, such as magnesium 7,8.
In cases of acute magnesium deficiency, the brain can even “shut down”, entering a “sleep mode,” which in medicine is called “coma” 9.
Magnesium deficiency can manifest as chronic emotional depression, anxiety, and irritability, but there can be a vast number of other causes for these conditions.
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3 Decreased bone strength (osteoporosis)
Bone strength is influenced by a large number of factors, including age, low physical activity, and a lack of calcium, vitamins D and K in the diet.
This list should also include magnesium deficiency, which can have a negative impact on blood calcium levels – the main structural component of bones 10.
Scientific studies confirm that when the diet lacks magnesium, bone mass decreases 11,12.
With insufficient magnesium in the diet, the risk of bone fractures (osteoporosis) increases, as bone strength decreases due to impaired calcium delivery mechanisms.
4 Increased physical fatigue and muscle weakness
We all get tired sometimes. This is normal and is a protective response of the body to restore vital resources.
However, a state of chronic fatigue can be a sign of magnesium deficiency, especially when accompanied by persistent muscle weakness 1,2.
Scientific research indicates that muscle weakness can result from a decrease in potassium levels in muscle cells, as potassium deficiency often develops simultaneously with magnesium deficiency 13.
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Chronic fatigue and muscle weakness can be symptoms of magnesium deficiency in the body.
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5 Increased blood pressure
Taking magnesium as a dietary supplement can lower blood pressure 14,15, which provides grounds to consider magnesium an active element regulating blood pressure. However, scientists still do not have a consensus on this matter 16.
This means that with magnesium deficiency, blood pressure may rise, which is confirmed by scientific studies.
High blood pressure increases the risk of adverse outcomes for “heart patients” (stroke or heart attack).
High blood pressure is not only a signal for taking medications to lower it, but it may also be a sign of magnesium deficiency in the diet.
6 Heart Rhythm Disturbance
This is perhaps the most dangerous symptom of magnesium deficiency 2. It manifests as occasional missed heartbeats (brief “pauses” of the heart) or in a series of rapid, strong heartbeats.
Such cardiac arrhythmia may be accompanied by other symptoms: dizziness, shallow breathing, chest pain, fainting.
The danger of arrhythmia lies in the increased risk of stroke and heart attack.
Scientists cite one possible cause of cardiac arrhythmia as a disruption in potassium balance in the heart muscle cells.
As noted earlier, potassium deficiency typically develops simultaneously with magnesium deficiency.
Taking magnesium as a dietary supplement significantly improves heart function and eliminates arrhythmia in cases where its cause was a lack of this mineral in the diet 17,18.
Magnesium deficiency manifests as impaired heart function in the form of arrhythmia or irregular heartbeats.
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How to replenish magnesium deficiency in the body?
The recommended daily dose of magnesium is approximately 300-400 mg (the lower limit for women, the upper limit for men).
Good sources of magnesium include many natural plant products: nuts and seeds (sesame, sunflower seeds, chia seeds, cocoa, coffee, cashews, hazelnuts), whole grains (grains with the husk intact, oats, buckwheat, wheat), legumes, green leafy vegetables.
In cases of magnesium deficiency and for its prevention, it is recommended to regularly consume products from this list.
Approximate magnesium content in some products (per 100 g):
- almonds – 270 mg;
- pumpkin seeds – 262 mg;
- dark chocolate – 176 mg;
- peanuts – 168 mg.
It is a common belief that it is impossible to combat life-threatening problems in the body with ordinary foods. That medications, synthetic vitamins, and minerals are more effective, as they are the “product of the efforts of the best minds on the planet” 19.
Perhaps. In some cases, it is indeed impossible to do without pharmacy medications.
Experts express the opinion that due to the widespread use of herbicides in modern agriculture to eliminate weeds, today the magnesium content in plant-based natural products is very low and there is no other way to replenish magnesium deficiency except for pharmaceutical preparations.
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At the same time, doctors and scientists do not support the idea of total enthusiasm for synthetic vitamins and minerals “just in case,” pointing out the significant advantages of taking vitamins and minerals from natural products and the low effectiveness and danger of overdosing on synthetic analogs. See Which vitamins are better to take: synthetic or natural from products?
It is designed by nature that the sources of all the vitamins and minerals we need are natural products. And solving the problem of unbalanced nutrition with pills is a bad idea.
This is where we come to the concept of organic products, which has already conquered the Western market, but is not very popular here due to its high cost.
In simple terms, an organic product is one that is grown using manure without chemical fertilizers and herbicides, which are used in modern agriculture to eliminate weeds. Yes, just like grandmothers do in the village.
Athletes are also not at risk and do not need regular intake of special sports vitamins, provided they have a balanced diet, of course.
There are many different magnesium pharmaceutical preparations. One of the most effective forms of magnesium in terms of absorption is magnesium glycinate and magnesium threonate 19.
When discussing the beneficial properties of potassium orotate in bodybuilding, we also mentioned the effectiveness of magnesium orotate in replenishing magnesium deficiency in the body. And orotic acid in this preparation has additional health benefits.
In case of magnesium deficiency, it is recommended to consume more foods rich in magnesium (nuts and seeds, leafy green vegetables, legumes, whole grain cereals). Among pharmaceutical preparations, magnesium glycinate, magnesium threonate, and magnesium orotate have the best absorption.
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Conclusion
Magnesium deficiency is one of the most common vitamin and mineral deficiencies in the world.
Its symptoms include heart function disturbances (arrhythmia, “heart stopping”), chronic fatigue and muscle weakness, depression, irritability.
If you notice some of these symptoms, a simple blood test can accurately diagnose magnesium deficiency.
To replenish magnesium deficiency and prevent it, it is recommended to consume more natural products containing it (legumes, seeds and nuts, whole grain cereals, vegetables).
Among over-the-counter medications, magnesium glycinate, magnesium threonate, and magnesium orotate are the most effective in absorption. It is better to consult a doctor before taking them.
