Over time, low magnesium can weaken your bones, give you bad headaches, make you feel nervous, and even hurt your heart. It can also lead to low levels of other important minerals like calcium and potassium. High levels of magnesium are much less common than low levels.
You're Experiencing Muscle Cramps, Tremors or Twitches
It also assists in synthesizing protein to help you grow stronger. If your magnesium levels are lower than they should be, your muscles may feel out of control and can start to cramp or twitch.
If your magnesium is low because you aren't getting enough magnesium in your diet, try to eat more of the following foods that have lots of magnesium: Nuts and nut butters — especially almonds, peanuts, and cashews. Spinach. Grains, like rice and whole-wheat breads and cereals.
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.
Magnesium deficiency can cause a wide variety of features including hypocalcaemia, hypokalaemia and cardiac and neurological manifestations. Chronic low magnesium state has been associated with a number of chronic diseases including diabetes, hypertension, coronary heart disease, and osteoporosis.
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.
Every organ in the body, especially the heart, muscles, and kidneys, needs the mineral magnesium. It also contributes to the makeup of teeth and bones. Magnesium is needed for many functions in the body. This includes the physical and chemical processes in the body that convert or use energy (metabolism).
Your body needs sufficient magnesium for it to function properly. If you're magnesium deficient it could be contributing to your weight gain or preventing you from losing weight.
High doses of magnesium from supplements or medications can cause nausea, abdominal cramping and diarrhea. In addition, the magnesium in supplements can interact with some types of antibiotics and other medicines.
Hypomagnesemia occurs with both loop diuretics (furosemide, bumetanide, torsemide, and ethacrynic acid) and thiazide diuretics (chlorothiazide, hydrochlorothiazide, indapamide, and metolazone).
Magnesium glycinate -- Magnesium glycinate (magnesium bound with glycine, a non-essential amino acid) is one of the most bioavailable and absorbable forms of magnesium, and also the least likely to induce diarrhea. It is the safest option for correcting a long-term deficiency.
Very low magnesium levels may cause:
Headaches. Nighttime leg cramps. Numbness or tingling in the legs or hands. General body weakness.
Vitamins and minerals
Let's start with magnesium. A cup of coffee contains about 7 mg, which is a drop in the daily-requirement bucket (420 mg for men, 320 mg for women). But because we don't eat enough fruit, vegetables, and whole grains, the average American's intake falls about 100 mg short of the daily goal.
Bananas (32 mg per medium fruit)
One medium banana has 8 percent of your DV of magnesium too. They're also a super-cheap, convenient, portable snack and they pair well with lots of other magnesium-rich foods, like fortified cereals and breads and nut butter.
Avocados: One whole avocado = 58 mg of magnesium. Bananas: One medium banana = 32 mg of magnesium. Papaya: One small papaya = 33 mg of magnesium. Blackberries: 1 cup = 29 mg of magnesium.
Magnesium deficiency brings chronic fatigue, muscle weakness, irregular heartbeat, migraines, and heart disease. Drinking water with high magnesium content may reduce these symptoms because it helps keep your body's magnesium levels balanced.
Some individuals find magnesium supplements to promote sleep, and a few studies have demonstrated a sleep benefit. Consult with your doctor before adding any supplements to your diet.