13 signs of magnesium deficiency in the human body - how to understand

doctor of integrative medicine, therapist, infectious disease specialist at UniProf Academy of Physicians

How do you realize that you are deficient in magnesium?

The body contains about 25 g of magnesium. This mineral is the fourth most abundant in the human body. Thus, 99% of magnesium is found in bones, muscles and soft tissues. The most important depot (reserve) in case of its depletion will be bone tissue, as it contains more than half of all magnesium. The blood acts as a carrier of the element between tissues. And its balance is controlled by the kidneys.

Why magnesium is needed

Magnesium is involved in almost all metabolic processes in the body. Here is just a small part of its functions:

forms of vitamins B1, B2, B3, B5, B6;
participates in methylation reactions, DNA and RNA synthesis;
ensures the normal functioning of the nervous system of the child at all stages of development;
participates in the synthesis of antioxidants;
is responsible for muscle contraction and relaxation;
participates in the structural development of bones;
controls glucose levels;
improves the conduction of impulses in nerve tissue.

In the diet of most modern people magnesium is not enough. This is due to the depletion of nutrient reserves in the soil and the abundance of refined (i.e. processed) foods (these include, for example, sausages and sausages). In addition, magnesium levels are negatively affected by the lifestyle in large cities: chronic stress, excessive consumption of simple sugars, coffee and alcohol.

Not only unhealthy food and drinks can lead to a deficiency of this element. For example, excessive consumption of dietary fiber reduces the absorption of magnesium by 60% due to the content of phytic acid. If magnesium deficiency is diagnosed, foods with high oxalate content should be avoided – they are to a lesser extent, but also impair absorption (spinach, beans, sweet potatoes, etc.).

Signs of magnesium deficiency

Early signs of magnesium deficiency can not always be recognized even by specialists. The fact is that the symptoms are not specific and it is easy to confuse them with other disorders.

The nervous system is the most sensitive to changes, so the deficiency is primarily manifested by neurological symptoms:

weakness, apathy;

loss of appetite;
drowsiness or, conversely, excessive excitement;
headache;
memory disturbances;
tremor.

Magnesium deficiency can also manifest itself with other symptoms:

muscle spasms or twitching (especially in the calf muscles);
muscle aches, weakness;
palpitations;
shortness of breath on exertion;
tendency to edema;
painful menstruation;
migraine;
snoring.

Due to the peculiarities of the body, even a doctor can confuse magnesium deficiency with a deficiency of intracellular potassium. Such a variant of the shortage of the element is manifested in heart rhythm disorders and high blood pressure.

By the way, you can read about the signs of potassium deficiency in the article at the link.

Also, magnesium deficiency in tissues can occur in such conditions as:

Ischemic heart disease (atherosclerosis);
angina pectoris;
peripheral vascular disease;
acute myocardial infarction.

In addition, the lack of the element is also observed in some mental disorders:

depression;
insomnia;
hyperactivity;
restlessness;
seizures.

Studies have shown that taking 150-300 mg of magnesium glycinate or magnesium taurate for seven days causes a reduction in symptoms of depression. And magnesium supplements for six months reduce signs of attention deficit hyperactivity disorder (ADHD).

Don’t self-medicate. If you notice symptoms of magnesium deficiency, see a doctor – he will conduct the necessary tests, diagnose and prescribe the correct treatment.

Lack of magnesium in the body increases the likelihood of diabetes mellitus. The lower the level of magnesium, the higher the blood glucose level and it is more difficult to control. About how to realize that you have diabetes mellitus, told in the article at the link.