Warning Signs Of Magnesium Deficiency And What To Do About It

magnesium, magnesium deficiency, magnesium supplements

If you are experiencing unexplained fatigue, weakness, pain, muscle spasms, or abnormal heart rhythms, low magnesium levels may be an explanation for it.

About 80 percent of Americans are low in magnesium. Many are experiencing unpleasant symptoms as a result and don’t even realize it could be due to a nutrient deficiency. 

What Is the Recommended Amount of Magnesium?

The daily recommended amount of magnesium is 310-320 mg for women and 400-420 mg for men.

Should You Get A Blood Test?

Unfortunately, blood tests are unable to confirm magnesium deficiency. They only take a very small sample from serum magnesium while only 1 percent of magnesium in your body is in the blood. Watching your symptoms is a better indicator for magnesium deficiency.

Warning Signs Of Magnesium Deficiency And What To Do About It

Magnesium Is Necessary For:

  • Heart health
  • Bone health
  • Detoxification
  • Activating muscles and nerves
  • Creating energy in your body by activating adenosine triphosphate (ATP)
  • Helping digest proteins, carbohydrates and fats
  • Serving as a building block for RNA and DNA synthesis
  • Acting as a precursor for neurotransmitters like serotonin

Signs Of Magnesium Deficiency Include:

  • Fatigue
  • Headaches
  • Nausea
  • Weakness
  • Numbness and tingling
  • Muscle contractions and cramps
  • Seizures
  • Personality changes
  • Abnormal heart rhythms
  • Coronary spasms

Taking Enough Magnesium Can:

  • Help glucose regulation and protect against type 2 diabetes
  • Help to maintain a healthy bone mineral density
  • Lower the risk of cancer
  • Protect the heart
  • Benefit brain and mental health

Factors That Increase Your Risk Of Magnesium Deficiency:

  • Excessive intake of soda or caffeine
  • Menopause
  • Older age
  • Certain medications, including diuretics, certain antibiotics, antacids and insulin
  • An unhealthy digestive system, which impairs your body’s ability to absorb magnesium (Crohn’s disease, leaky gut, etc.)

Calcium, Vitamin K2, Vitamin D And Magnesium

When you think about bone or muscle health, you may only think about calcium. However, if you have too much calcium and too little magnesium, it can lead to muscle spasms. Imbalance can lead to heart problems, nerve issues and other health concerns. Vitamins K2 and D also need to be considered to help magnesium and calcium do their job. For optimal health, you need the right balance of magnesium, calcium, vitamin K2 and vitamin D.

Tips To Increase Your Magnesium Levels

Leafy greens, seaweed, nuts and seeds are good food sources of magnesium in theory. However, unfortunately, our soils are depleted and our food sources are compromised. For most people, it is important to supplement with magnesium.

There are various forms of magnesium you can try depending on your symptoms and goals:

  • Magnesium glycinate is a chelated form of magnesium that can give you the highest levels of absorption and bio-availability. It is ideal for those who are trying to correct a deficiency.
  • Magnesium oxide is a non-chelated type of magnesium that is known for its stool softening properties.
  • Magnesium chloride/Magnesium lactate is a lower content form of magnesium. It contains only 12 percent magnesium, however, it has better absorption than others, such as magnesium oxide, a form that contains five times more magnesium.
  • Magnesium sulfate/Magnesium hydroxide (milk of magnesia) are typically used as laxatives. Only take them as directed since it’s easy to overdose on these.
  • Magnesium carbonate, which has antacid properties, contains 45 percent magnesium.
  • Magnesium taurate contains a combination of magnesium and taurine, an amino acid. Together, they are perfect for brain health as they can provide a calming effect on your body and mind.
  • Magnesium citrate is magnesium with citric acid that has laxative properties but, unlike some other laxative magnesium, it is well absorbed. It is also very cost-effective.
  • Magnesium threonate is great for brain health. It is a newer, emerging type of magnesium supplement that appears promising because of its superior ability to penetrate the mitochondrial membrane.

 

While magnesium supplements can be beneficial, they may also be:

  • Tough to swallow
  • Low in bio-availability
  • Hard to tolerate
  • Not location specific

 

As an alternative to magnesium supplements, you can also try magnesium oil or magnesium lotion topically. They can be particularly good for muscle pains and localized pain.

If you have any symptoms that may be related to magnesium deficiency, you may benefit from magnesium supplementation. Talk to your doctor to see which form may be the best for you.

Do you take magnesium supplements regularly? What other supplements do you take? Share your experiences with us, we would love to hear from you.

And remember, we’re in this together.

Kat Gal

Kat Gal

Professional Holistic Health Writer at Kat Gal Holistic Health Writer
Kat Gál is a professional holistic health writer who helps health, wellness and nutrition businesses to market their products and services through quality online content. She is also a Certified Holistic Health & Life Coach. Kat is a multi-passionate writer, world traveler, nomad, runner, and cat-person. She is a lifelong learner who lives outside of her comfort zones stretching her boundaries and discovering beauty around the world. Reach out if you are looking for amazing blog content at katgalwriter@gmail.com.
Kat Gal

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