Symptoms of magnesium deficiency
Weakness and fatigue. Tremors or muscle twitching. Muscle cramping. Heart palpitations or heart arrhythmias.
A blood test will be ordered to check your magnesium level. Normal range is 1.3 to 2.1 mEq/L (0.65 to 1.05 mmol/L). Other blood and urine tests that may be done include: Calcium blood test.
You can test your magnesium levels by purchasing a simple at-home finger prick test kit which is then analysed at an accredited lab. Forth offers a number of blood tests which include magnesium such as our Nutri-check test and Menopause Health blood test.
Chronic magnesium deficiency is often associated with normal serum magnesium despite deficiency in cells and in bone; the response to oral supplementation is slow and may take up to 40 weeks to reach a steady state.
Mg is essential in the metabolism of vitamin D, and taking large doses of vitamin D can induce severe depletion of Mg. Adequate magnesium supplementation should be considered as an important aspect of vitamin D therapy.
Magnesium deficiency is a condition in which the amount of magnesium in the blood is lower than normal. The medical name of this condition is hypomagnesemia.
The role of magnesium is complex and its deficiency is implicated in a number of nonspecific neuropsychological changes such as agitation, fear, anxiety, depression, dizziness, poor attention, insomnia, and restlessness. Some of these symptoms characterize the mental illness known as neurosis.
Magnesium supplementation has been used successfully in the treatment of different conditions such as PMS, PCOS, mood disorders, and postmenopausal symptoms and consequent risk factors, particularly in the association with other dietary components with proven antioxidant and anti-inflammatory activity.
Celiac disease, Crohn's disease, and chronic diarrhea can impair the absorption of magnesium or result in increased magnesium loss.
In general rich sources of magnesium are greens, nuts, seeds, dry beans, whole grains, wheat germ, wheat and oat bran. The recommended dietary allowance for magnesium for adult men is 400-420 mg per day. The dietary allowance for adult women is 310-320 mg per day.
Refining or processing of food may deplete magnesium content by nearly 85%. Furthermore, cooking, especially boiling of magnesium-rich foods, will result in significant loss of magnesium. The processing and cooking of food may therefore explain the apparently high prevalence of low magnesium intake in many populations.
Some foods can block the absorption of magnesium, for example, high protein diets can decrease magnesium absorption. Tannins in tea bind and remove minerals including magnesium. Oxalic acid in rhubarb, spinach and chard and phytic acid in cereals and soy also block the absorption of magnesium.
Bananas are among the most popular fruits in the world. They're most well-known for their high potassium content, which can lower blood pressure and is linked to a reduced risk of heart disease ( 38 , 39 ). Plus, they're also rich in magnesium, with 37 mg of magnesium, or 9% of the DV, in one large banana ( 40 ).
The benefits of magnesium supplementation in healthy individuals aren't clear, but Dr. Nassar says that taking a magnesium supplement every day likely isn't unsafe for most people. Just be sure you're not taking too much magnesium. The maximum dietary allowance for most adults is around 400 mg or less.
Fruits high in magnesium include dried figs, avocados, guavas, bananas, kiwi fruit, papayas, blackberries, raspberries, cantaloupes, and grapefruit. The daily value (DV) for magnesium 420mg per day.
Fruit juices such as orange juice, cherry juice, and watermelon juice are all good sources of magnesium, potassium, and phosphorus. According to the FNDDS, the average school container (124 grams) of 100% orange juice provides : 13.6 mg of magnesium.
Not only can magnesium help you get to sleep, but it plays a part in helping you achieve deep and restful sleep as well. In one study, older adults were given 500 mg of magnesium or a placebo. Overall, the magnesium group had better quality of sleep.
A study in the journal Archives of Low magnesium levels can also result in dizziness. If you experience a feeling of dizziness that does not go away, it could be due to magnesium deficiency. Dizziness is a difficult symptom to properly diagnose. Low magnesium is often overlooked as the culprit.
Too much magnesium from foods isn't a concern for healthy adults. However, the same can't be said for supplements. High doses of magnesium from supplements or medications can cause nausea, abdominal cramping and diarrhea.