35 Magnesium Deficiency Symptoms That Signal You Need More Magnesium Right Now
Nowadays, it’s very common for people to have vitamin or mineral deficiencies. Magnesium deficiency is one of the most common. It is estimated 50% of the U.S. population not getting enough magnesium in their diet. [1]
Magnesium, a vital nutrient essential for numerous biochemical processes in our body, plays a crucial role in maintaining our overall health.
However, often overshadowed by other minerals like calcium or iron, Magnesium’s health benefits is frequently overlooked.
A deficiency in this mineral, clinically known as Hypomagnesemia, can lead to a wide array of health problems, ranging from mild to severe symptoms.
Magnesium is on spot number 4 of the most abundant minerals we have inside our body and it is involved in over 300 biochemical reactions. [2]
But, people aren’t even aware that they can be deficient in this mineral, but this is actually very important.
This article aims to shed light on everything one needs to know about Magnesium deficiency, its causes, symptoms, risks, and solutions.
Magnesium Deficiency Symptoms
It’s very difficult to discover whether someone is deficient in magnesium since 50 or 60% of it is in our bones. [3]
Early signs include loss of appetite, nausea and vomiting, fatigue, and weakness.
As the deficiency worsens, individuals may experience more severe symptoms such as numbness and tingling, muscle twitches, tremors, cramps, seizures, changes in personality, and abnormal heart rhythms.
In severe cases, Magnesium deficiency can lead to apathy, depression, irritability, anxiety, and even suicidal ideation.
People who are over 50, abuse alcohol, are diabetics or have some gastrointestinal diseases are at a higher risk of obtaining a magnesium deficiency.
This table provides a clear and organized overview of the various symptoms associated with magnesium deficiency.
Here are 35 signs that you may have in case of a magnesium deficiency.
| Symptom | Description |
|---|---|
| Confusion | Magnesium plays a crucial role in the proper functioning of the nervous system. A deficiency can interfere with nerve signal transmission, leading to confusion, memory problems, and difficulty concentrating. |
| Anxiety | Magnesium deficiency can increase stress hormone levels, causing feelings of anxiety and irritability. |
| Dizziness | Magnesium is essential for maintaining fluid balance. Deficiency can disrupt this balance, leading to dizziness and lightheadedness. |
| Cystitis | Magnesium deficiency can increase harmful bacteria in the urinary tract, leading to cystitis (bladder inflammation). |
| Muscle cramps | Magnesium is vital for proper muscle function. Deficiency can cause muscle cramps and spasms. |
| Seizures | Magnesium plays a critical role in regulating brain electrical activity. Deficiency can lead to seizures. |
| Heart issues | Magnesium is essential for heart muscle function. Deficiency can cause irregular heartbeats, high blood pressure, and other heart-related issues. |
| Memory loss | Magnesium deficiency can affect cognitive function, leading to memory loss and difficulty learning. |
| Irritability, fluid retention, extreme thirst | Magnesium deficiency can increase stress hormones, causing irritability. It also disrupts fluid balance, leading to fluid retention and thirst. |
| Hypertension | Magnesium is crucial for regulating blood pressure. Deficiency can lead to hypertension (high blood pressure). |
| Migraines | Magnesium deficiency can trigger migraines due to changes in blood vessel function and nerve signaling. |
| Asthma | Magnesium is critical for maintaining healthy lung function. Deficiency can cause airway inflammation and constriction, leading to asthma symptoms. |
| Depression | Magnesium deficiency can alter neurotransmitter levels, contributing to depression and mood disorders. |
| Blood clots | Magnesium deficiency can interfere with blood clotting factors, increasing the risk of blood clots. |
| Tremors | Magnesium deficiency can disrupt nerve function controlling muscle movement, leading to tremors. |
| Fatigue | Magnesium deficiency can cause fatigue and weakness by impacting energy production in the body. |
| Difficulty swallowing | Magnesium deficiency can cause muscle weakness, including those involved in swallowing, leading to difficulty swallowing. |
| Kidney and liver disease | Magnesium deficiency can impair the functioning of the kidneys and liver, leading to disease. |
| Calcium deficiency | Magnesium is essential for calcium absorption and metabolism. Deficiency can lead to calcium deficiency and conditions like osteoporosis. |
| Respiratory difficulties | Magnesium deficiency can lead to respiratory muscle weakness, making breathing difficult. |
| Osteoporosis | Magnesium deficiency can contribute to calcium deficiency, leading to the development of osteoporosis. |
| Insomnia | Magnesium deficiency can interfere with melatonin production, leading to insomnia and sleep disorders. |
| Tooth decay | Magnesium is important for healthy teeth. Deficiency can contribute to tooth decay and dental problems. |
| Nausea | Magnesium deficiency can disrupt digestive system function, leading to nausea and other issues. |
| Type II diabetes | Magnesium is crucial for glucose metabolism and insulin sensitivity. Deficiency can contribute to Type II diabetes. |
| Bowel disease | Magnesium deficiency can cause inflammation and damage to the intestinal lining, leading to bowel diseases like IBD and IBS. |
| Constipation | Magnesium deficiency can disrupt the digestive system, leading to constipation. |
| Becoming or staying pregnant | Magnesium is essential for reproductive health and fetal development. Deficiency can lead to fertility problems and complications during pregnancy. |
| Preterm labor | Magnesium deficiency can lead to premature labor due to its role in regulating uterine contractions. |
| Preeclampsia | Magnesium deficiency is a risk factor for preeclampsia, a serious pregnancy complication characterized by high blood pressure and organ damage. |
| Hypoglycemia | Magnesium is crucial for glucose metabolism. Deficiency can contribute to hypoglycemia (low blood sugar). |
| Numbness in extremities | Magnesium deficiency can cause nerve damage and sensory abnormalities, leading to numbness in the hands and feet. |
| Skin color changes due to temperature | Magnesium deficiency can narrow blood vessels, affecting blood flow to the skin and causing changes in color and temperature. |
| Cold toes or fingers | Magnesium deficiency can lead to decreased blood flow to the extremities, causing cold toes or fingers and circulation problems. |
What is Hypomagnesemia?
Hypomagnesemia, also known as Magnesium deficiency, is a health condition characterized by significantly low levels of magnesium in the bloodstream. It can manifest in varying degrees of severity.
Magnesium is a crucial electrolyte in the body, contributing to numerous biological reactions affecting cellular function, nerve conduction, and more.
Its importance is particularly pronounced in the brain, heart, and muscles. Moreover, magnesium influences the balance of other electrolytes, including sodium, calcium, and potassium.
Role of Magnesium in the Body
Magnesium is an essential mineral found in every cell of our bodies, contributing to hundreds of biochemical reactions. [1]
These functions range from protein creation, muscle and nerve function, metabolizing food into energy, and maintaining heart rhythm. [1]
Interestingly, while most of the body’s magnesium is stored in our bones, it’s the magnesium dissolved in extracellular fluid (mostly blood plasma) that’s available for use by cells and organs.
Three organs are primarily responsible for maintaining normal magnesium levels, namely, the small and large intestines (which absorb magnesium from food), bones (which store magnesium), and kidneys (which excrete excess magnesium through urine).
Causes of Magnesium Deficiency
Several factors can lead to Magnesium deficiency. Dietary insufficiency is a common cause.
- A diet lacking in magnesium-rich foods, such as green leafy vegetables, whole grains, nuts, and seeds, can lead to a deficiency.
- Certain health conditions can also lead to Magnesium deficiency. These include gastrointestinal diseases, type II diabetes, and alcohol dependence. In these cases, the body’s ability to absorb or retain magnesium is compromised.
- Older adults are especially prone to Magnesium deficiency due to reduced dietary intake, decreased absorption in the gut, and increased renal excretion.
Who is at Risk?
While anyone can experience Magnesium deficiency, certain groups are more susceptible.
These include people with gastrointestinal diseases like Crohn’s disease and celiac disease, people with type II diabetes, individuals with alcohol dependence, and older adults.
Studies reveal that Magnesium deficiency occurs in 2% of the general U.S. population, 10% to 20% of people in the hospital, 50% to 60% of people in the intensive care unit (ICU), 30% to 80% of people with alcohol use disorder, and 25% of people with poorly managed diabetes. [4]
Diagnosis of Magnesium Deficiency
Diagnosing Magnesium deficiency can be challenging as most of the magnesium is stored inside cells or bones.
The most commonly used method is measuring serum magnesium concentration, but these serum levels do not correlate with the total body magnesium levels or concentrations in specific tissues.
A comprehensive evaluation of magnesium status often requires both laboratory tests and clinical assessment.
Treatment and Management
Treatment for Magnesium deficiency primarily involves addressing the underlying cause.
If the deficiency is due to a poor diet, increasing the intake of magnesium-rich foods or taking magnesium supplements can help.
In cases where the deficiency is caused by a medical condition, treatment may involve managing that condition and any medications that might be contributing to the deficiency. In severe cases, intravenous (IV) magnesium might be required.
Magnesium and Other Health Conditions
Magnesium deficiency can contribute to several health conditions.
These include hypertension and cardiovascular disease, type II diabetes, osteoporosis, and migraine headaches.
Research has shown an inverse association between magnesium intake and risk of hypertension, cardiovascular disease, and ischemic heart disease. [5]
Similarly, higher magnesium intakes might reduce the risk of stroke and type II diabetes.
Interactions with Medications
Certain types of medications can interact with magnesium supplements or affect magnesium status. These include bisphosphonates, antibiotics, diuretics, and proton pump inhibitors.
People taking these medications regularly should discuss their magnesium intake with their healthcare providers to avoid any potential complications.
According to ConsumerLab.com, magnesium can decrease the absorption and effectiveness of numerous medications, including some common antibiotics such as:
- tetracycline (Achromycin, Sumycin), demeclocycline (Declomycin), doxycycline (Vibramycin), minocycline (Minocin), ciprofloxacin (Cipro), levofloxacin (Levaquin), moxifloxacin (Avelox) and ofloxacin (Floxin);
- certain statin drugs such as rosuvastatin (Crestor) and atorvastatin (Lipitor);
- sotalol (Betapace, Sotylize, Sorine), a drug prescribed for atrial fibrillation;
- gabapentin (Neurontin), a drug prescribed for seizures;
- and levothyroxine (Synthroid), a drug prescribed for thyroid disorders. [6]
In addition, certain medications such as the immunosuppressant drug tacrolimus, oral contraceptives, estrogen replacement therapy, and loop and thiazide diuretics can deplete levels of magnesium in the body. [7] [6]
Antacid medications including H2 blockers such as cimetidine (Tagamet), famotidine (Pepcid AC) and ranitidine (Zantac), and proton pump inhibitors such as esomeprazole (Nexium) and lansoprazole (Prevacid), may interfere with magnesium’s laxative effects. [7] [6] [8]
| Medication | Interaction with Magnesium Supplements |
|---|---|
| Tetracycline (Achromycin, Sumycin) | Decreases absorption and effectiveness of magnesium supplements. |
| Demeclocycline (Declomycin) | Decreases absorption and effectiveness of magnesium supplements. |
| Doxycycline (Vibramycin) | Decreases absorption and effectiveness of magnesium supplements. |
| Minocycline (Minocin) | Decreases absorption and effectiveness of magnesium supplements. |
| Ciprofloxacin (Cipro) | Decreases absorption and effectiveness of magnesium supplements. |
| Levofloxacin (Levaquin) | Decreases absorption and effectiveness of magnesium supplements. |
| Moxifloxacin (Avelox) | Decreases absorption and effectiveness of magnesium supplements 1 |
| Ofloxacin (Floxin) | Decreases absorption and effectiveness of magnesium supplements. |
| Rosuvastatin (Crestor) | Decreases absorption and effectiveness of magnesium supplements. |
| Atorvastatin (Lipitor) | Decreases absorption and effectiveness of magnesium supplements. |
| Sotalol (Betapace, Sotylize, Sorine) | Decreases absorption and effectiveness of magnesium supplements. |
| Gabapentin (Neurontin) | Decreases absorption and effectiveness of magnesium supplements. |
| Levothyroxine (Synthroid) | Decreases absorption and effectiveness of magnesium supplements. |
| Tacrolimus | Depletes levels of magnesium in the body. |
| Oral contraceptives | Depletes levels of magnesium in the body. |
| Estrogen replacement therapy | Depletes levels of magnesium in the body. |
| Loop and thiazide diuretics | Depletes levels of magnesium in the body. |
| H2 blockers such as cimetidine (Tagamet), famotidine (Pepcid AC) and ranitidine (Zantac) | Interferes with magnesium’s laxative effects. |
| Proton pump inhibitors such as esomeprazole (Nexium) and lansoprazole (Prevacid) | Interferes with magnesium’s laxative effects. |
Dangers of Excessive Magnesium
While magnesium is generally safe and essential for health, excessive magnesium from supplements or medications can cause adverse health effects (hypermagnesimia). These include diarrhea, nausea, and abdominal cramping.
In rare cases, extremely high doses of magnesium can lead to magnesium toxicity, which can cause serious symptoms such as difficulty breathing, irregular heartbeat, and even cardiac arrest.
Recommended Dietary Allowanced (RDA) for Magnesium
The Recommended Dietary Allowances (RDAs) for magnesium vary slightly between the United States, UK, and Europe:
- United States: The RDA for magnesium in the United States is 420 milligrams (mg) per day for adult men and 320 mg per day for adult women. [9]
- United Kingdom: The Reference Nutrient Intake (RNI) for magnesium in the United Kingdom is 300 mg per day for adult men and 270 mg per day for adult women. [10]
- Europe: The Recommended Daily Amount (RDA) for magnesium in Europe is 350 mg per day for adult men and 300 mg per day for adult women. [11]
It’s important to note that these recommendations may vary depending on factors such as age, gender, and medical conditions. Additionally, some experts recommend higher intakes of magnesium for certain populations, such as athletes or people with certain health conditions.
How Can We Increase Our Magnesium Intake To Prevent Magnesium Deficiency?
It’s easy! You just have to intake more foods which contain magnesium every day! Foods high in magnesium include nuts, seeds, whole grains, green leafy vegetables, legumes, and fortified cereals.
Another very important thing is to include more selenium (Brazil nuts), vitamin D3, vitamin E (avocado), vitamin B1 (thiamine), Vitamin B6 (lentils) so that magnesium in our body can be absorbed properly.
A good thing about magnesium is that it can also be absorbed through our skin by applying magnesium oils, some special creams which contain magnesium as well as enjoying some indulging long baths with Epsom salts!
You’ll increase the levels of magnesium in your body, but you’ll also feel calm and relaxed at the same time!
Another thing you can do is to take a Magnesium supplement like Magnesium breakthrough – which is the only magnesium supplement that features all magnesium forms in it.
The best thing is that you’ll also improve your complete health and mood! Try including more magnesium every day and you’ll notice the amazing benefits very soon!
IMPORTANT: People with medical conditions that increase the risk of deficiency, regular monitoring of magnesium levels and appropriate management of the condition can help prevent deficiency.
Frequently Asked Questions
Bottom Line
Magnesium is one of those minerals that our bodies need to function properly. If we don’t receive it one way or another we’ll end up with problems, like the ones above.
The reason is because magnesium is involved in a ton of processes, like helping our muscles and nerves work right, producing energy, and keeping our bones healthy. But if we don’t get enough of it, we can start to feel all kinds of symptoms like muscle cramps, anxiety, and even seizures.
Now, depending on where you live, the recommended amount of magnesium per day might vary a bit, but it’s usually around 300-420 milligrams for adults. You can get magnesium from foods like leafy greens, nuts, and whole grains.
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