6 common issues caused by magnesium deficiency
High blood pressure
Magnesium helps regulate blood vessel function by promoting relaxation and healthy blood flow. When levels are low, blood vessels may constrict, elevating blood pressure. Magnesium deficiency is often overlooked in hypertension cases, but it’s a simple factor one can address through diet.
Muscle twitches and cramps
Twitches, tremors, and muscle cramps are signs of magnesium deficiency. Involuntary muscle twitches or cramps, especially in the legs or face, are hallmark signs of magnesium deficiency. This mineral is vital for muscle relaxation and nerve signaling.
Fatigue and weakness
Magnesium is essential for ATP production, the body’s primary energy currency. This mineral supports energy production at the cellular level. If you feel persistently tired or weak, it could be a sign of magnesium deficiency. This is because the lack of energy at the cellular level may manifest as physical exhaustion, even after sufficient rest.
Irregular heartbeat
Magnesium deficiency can result in heart arrhythmia, or irregular heartbeat. Magnesium helps maintain the electrical balance in the heart. When levels drop too low, it can lead to irregular heartbeats, which may feel like fluttering or skipped beats. In rare cases, this can increase the risk of complications such as stroke or heart failure.
Weaking Bones
Magnesium deficiency is a known risk factor for osteoporosis. A deficiency may weaken bones and also reduce calcium levels in the blood, which is essential for maintaining strong bone structure. Other factors that increase the risk of osteoporosis are age, lack of exercise, low dietary intake of vitamin D and vitamin K.
Mental health conditions
Low magnesium levels are linked to mood disorders, such as depression and anxiety. Magnesium regulates neurotransmitters like serotonin and dopamine, which influence mood. Chronic deficiency can disrupt this balance, potentially contributing to mental health issues. A 2023 systematic review of randomized clinical trials found that magnesium supplementation can improve depression. Magnesium deficiency often goes undiagnosed, as symptoms are nonspecific. Blood tests can confirm low levels, and making dietary changes can be a good start.
Magnesium’s widespread involvement in bodily functions, from maintaining a steady heartbeat and ensuring proper muscle and nerve communication to influencing mood, sleep quality, exercise endurance, and blood sugar control, underscores its importance beyond just preventing obvious deficiency symptoms, While a magnesium-rich diet, incorporating foods like leafy green vegetables, nuts, seed, legumes, and whole grains, is the ideal way to obtain this essential mineral, modern diets often fall short.