What are the symptoms of magnesium deficiency?
Magnesium deficiency, also known as hypomagnesemia, is an often overlooked health problem.
Although it is estimated that most people with a healthy diet are magnesium deficient, studies show that 75% of individuals cannot meet the recommended intake amounts. Many times magnesium deficiency can be very difficult to diagnose because it does not manifest itself until magnesium levels in the body are quite low.
The causes of magnesium deficiency may vary. Although inadequate and unbalanced nutrition is an important factor, magnesium excretion and magnesium loss may occur from the body due to some diseases. Health problems associated with magnesium loss include diabetes, poor absorption, chronic diarrhea, celiac disease, and bone syndrome. People who are alcoholics are also at increased risk.
Some important symptoms of magnesium deficiency are listed below.
Muscle Aches and Cramps
Pain, chills or muscle cramps are some of the important symptoms of magnesium deficiency. In a worst-case scenario, deficiency can cause seizures or convulsions. Scientists report that these symptoms are caused by increased calcium influx into nerve cells that overexcites or hyperstimulates muscle cells.
While magnesium supplements used may relieve muscle twitches and cramps in deficient individuals, magnesium supplements may reportedly be a less effective treatment for muscle cramps in older adults.
Remember that involuntary muscle twitches can have many other causes. For example, it can be caused by stress or consuming too much caffeine. In addition, side effects of some medications and neurological diseases such as neuromyotonia or motor neuron disease may appear as symptoms.
Although occasional twitching is normal, you may want to see your doctor if your symptoms persist.
Mental Disorders
Mental disorders are another possible consequence of magnesium deficiency. These include apathy, characterized by mental numbness or lack of emotion. In addition, some studies have proven that low magnesium levels are associated with an increased risk of depression.
Scientists also think that magnesium deficiency may increase anxiety. Studies report that magnesium supplements are effective in people with anxiety disorders.
In summary, it is thought that magnesium deficiency may cause impaired nerve function and mental problems in some individuals.
osteoporosis
Osteoporosis is a disease characterized by weak bones and an increased risk of bone fractures. The risk of developing osteoporosis is affected by various factors. These can be listed as old age, lack of exercise and deficiency of vitamins D and K.
Magnesium deficiency is a risk factor for osteoporosis. Deficiency can directly weaken bones, but it also lowers blood levels of calcium, the main building block of bones.
Studies in rats confirm that dietary magnesium deficiency causes a decrease in bone mass. Although no such experiments have been conducted in humans, studies have linked poor magnesium intake to lower bone mineral density.
Fatigue and Muscle Weakness
Fatigue, a condition characterized by physical or mental fatigue or weakness, is another symptom of magnesium deficiency.
Everyone can get tired from time to time. This typically means you just need to rest. However, severe or persistent fatigue may be a sign of a health problem.
Because fatigue is a nonspecific symptom, it is impossible to identify its cause unless it is accompanied by other symptoms.
Another important sign of magnesium deficiency is muscle weakness, also known as myasthenia. Scientists believe that the weakness is caused by the loss of potassium in muscle cells, a condition associated with magnesium deficiency.
Therefore, magnesium deficiency is one of the possible causes of fatigue or weakness.
Hypertension
Studies show that magnesium deficiency can increase blood pressure and increase blood pressure, which is a strong risk factor for heart disease. Research suggests that low magnesium levels or a magnesium-deficient or unbalanced diet may increase blood pressure.
Some reviews have concluded that magnesium supplements may lower blood pressure, especially in adults with high blood pressure.
Simply put, magnesium deficiency can increase blood pressure. This may increase the risk of heart disease.
Asthma
Magnesium deficiency sometimes occurs in patients with severe asthma. Additionally, magnesium levels in individuals with asthma tend to be lower than in healthy people.
Scientists suggest that magnesium deficiency may cause calcium accumulation in the muscles lining the respiratory tract of the lungs. This narrows the airways and makes breathing difficult.
A magnesium sulfate inhaler is sometimes given to people with severe asthma to help relax and widen the airways. For those with life-threatening symptoms, injections are the preferred method of delivery.
In summary, scientists believe that asthma may be a symptom of magnesium deficiency in some patients, but more studies are needed to investigate what role it plays.
Irregular Heartbeat
The most serious symptoms of magnesium deficiency include heart arrhythmia, or irregular heartbeat.
Arrhythmia symptoms are mild in most cases. It usually has no symptoms. However, in some people, it can cause heart palpitations, which are pauses between heartbeats.
Other possible symptoms of arrhythmia may include dizziness, shortness of breath, chest pain, or fainting. In the most severe cases, arrhythmia can increase the risk of stroke or heart failure.
Researchers think that if potassium levels are unbalanced inside and outside heart muscle cells, this may also be related to magnesium levels.
Some patients with congestive heart failure and arrhythmias have been shown to have lower magnesium levels than healthy people. It has been observed that treating these patients with magnesium injections can significantly improve their heart function.
Magnesium supplements may reduce symptoms in some arrhythmia patients.
How to Get Enough Magnesium?
There are many magnesium-rich foods to choose from. While it can be found abundantly in plant foods, it is also widely found in foods of animal origin. The richest sources are seeds and nuts, but whole grains, beans and green leafy vegetables are also relatively rich sources.
Below is the amount of magnesium per 100 grams from some of its best sources:
- Almonds: 270 mg
- Pumpkin seeds: 262 mg
- Dark chocolate: 176 mg
- Peanuts: 168 mg
- Popcorn: 151 mg
For example, just one handful (28.4 grams) of almonds provides 18% of the DV for magnesium.
Other great sources include flaxseeds, sunflower seeds, chia seeds, cocoa, coffee, cashews, hazelnuts and oats. Magnesium is also added to many breakfast cereals and other processed foods.
If you have a health disorder that causes magnesium loss from the body, such as diabetes, you should make sure you eat plenty of magnesium-rich foods or take supplements.
Symptoms of magnesium deficiency are generally mild unless your deficiency levels are severely low. Magnesium deficiency can cause fatigue, muscle cramps, some mental problems, irregular heartbeat and osteoporosis.
If you think you may have a magnesium deficiency, your suspicions can be confirmed with a simple blood test. You should talk to your doctor to identify other possible health problems.
Regardless of the outcome, try to eat plenty of magnesium-rich whole foods, such as nuts, seeds, grains or beans, on a regular basis.
These foods are also high in other healthy nutrients. Adding these nutrients to your diet not only reduces your risk of magnesium deficiency but may also improve your overall health.
If you have one or more of the complaints mentioned above, you can have your health checked by contacting the nearest health institution.
