We share the telltale signs of magnesium deficiency - the king of minerals with a capital “M”
Magnesium is a mineral of fundamental importance to our body. It participates in hundreds of biochemical processes and is present in every single cell of ours. Approximately 60% of the total magnesium in the body is stored in the bones, while the rest is distributed among the soft tissues, muscles and blood. It has numerous functions, including strengthening the skeletal system, supporting brain function and improving hydration. Taking the optimal amount of magnesium daily through food or with a suitable dietary supplement could regulate and improve a number of symptoms, and we will look at which ones in this article.
You can read more about the benefits of taking the different forms of magnesium in our article here.
What are the symptoms of magnesium deficiency?
A lack of magnesium (hypomagnesemia) could lead to an electrolyte imbalance, high blood pressure and unpleasant sensations while performing our daily tasks. We can recognize its absence from some of the symptoms of a deficiency of this vital mineral.
Muscle cramps and spasms
One of the main properties of magnesium is to control the contraction and relaxation of muscles. It supports muscle strength and flexibility, taking part in the synthesis of proteins and calcium. A deficiency of the mineral can cause muscle cramps, spasms and even numbness in the limbs, because it disrupts the regulation and supply of calcium to the cells and the transmission of nerve signals.
Muscle spasms are one of the most common symptoms that should make us wonder whether we are getting enough magnesium through our diet or with the help of supplements. Such sensations can appear not only during movement and exercise, but also at rest and under lower strain. If you often experience unexplained spasms... it might be time to think about it.
Low energy levels
As a prominent electrolyte, magnesium is responsible for saturating cells with moisture and keeping the body well hydrated over a longer period of time. Especially during the warmer months, a common symptom among people is reduced energy and a feeling of fatigue. Because of the high temperatures, it is sometimes difficult to hydrate enough to make up for the fluids lost, and an insufficient supply of water (and, correspondingly, electrolytes) in the body can lead to sluggishness and even dizziness.
The form of magnesium combined with malic acid - magnesium malate, has the function of generating more energy in the cells, "helping" fatty acids, carbohydrates and proteins reach their destination. Magnesium, in turn, supports the conversion of tryptophan (a valuable amino acid) into serotonin, well known as the "happiness hormone". This is also the reason why low magnesium levels are linked to early symptoms of depression. A clinical study concludes that this is most often observed in younger adults. In this study, the scientists add that it is important to follow the dose recommended by a specialist, in order to avoid side effects such as nausea and stomach pain.
Insomnia and anxiety
People who lack magnesium in their bodies often suffer from waking up regularly during the night, restless sleep or a chronic lack of sleep. Besides being able to improve energy levels, magnesium is a mineral with multiple benefits and, as such, it also affects deeper and higher-quality sleep.
This study examines how it directly supports healthy levels of gamma-aminobutyric acid (GABA) - a neurotransmitter responsible for sleep quality. Separately, with long-term intake it could also be suitable for people who experience worry and anxiety. It inhibits stress responses and can thus prevent overexcitation by regulating another neurotransmitter - glutamate. The results in the tested patients are debatable, but it can be concluded that early symptoms of anxiety and depression would be positively affected by taking the mineral.
Heart rhythm disturbances
This symptom, too, can be linked to the transmission of nerve impulses. Since magnesium supports the work of the muscles, and the heart is one, it also plays a key role in its function. In the absence of sufficient magnesium in the body, arrhythmias (irregular heart rhythm) may occur - a 2021 study follows the effect of magnesium on the cardiovascular system and finds that its effect on irregular heart rhythm is multi-layered and is linked to several mechanisms of action. The mineral regulates the intracellular ion pumps responsible for the synthesis of potassium and sodium (other essential electrolytes), and it also reduces the inflammatory cardiac response that causes certain types of arrhythmias.
Osteoporosis
As a companion element of calcium, magnesium is of fundamental importance to the potential development of osteoporosis. It develops in people with low bone density, in whom the collagen matrix breaks down. Early symptoms of osteoporosis include back pain, loss of height over the years and easier bone fractures, while genetics, age and sex are recorded as risk factors (women are more prone to developing it).
Numerous studies over the years have examined the connection between magnesium and bone density and the development of the disease, as this review reports that a magnesium deficiency, and the associated potential for developing osteoporosis in the future, was found in the vast majority of the people tested. Most of the volunteers who took part in the studies from 2009 onward are women going through menopause, when hormones undergo major changes that affect both the skeletal system and the synthesis of magnesium... and collagen.
Conclusion
In the case of magnesium deficiency, the body can react in different ways, as the range of symptoms is broad. From muscle cramps to anxiety and early symptoms of depression, the mineral supports the healthy functioning of more than 300 biochemical processes in our body.
As we usually advise, consulting a medical specialist is recommended before starting to take it, since some side effects may also occur. To avoid them, it is important to take the appropriate type of magnesium at the recommended daily dose for each individual case.
