Magnesium Deficiency: Widespread Issue Among People You Don’t Even Realize

Why did I decide to write this article? Because I myself sometimes suffer from this condition, despite the fact that I know about it and understand how easy it is to get into this deficit state.

1. For Whom It Is Intended

Magnesium is a super important mineral that helps with hundreds of functions in your body. But here’s the thing: a lot of people don’t realize they’re low on magnesium until they start feeling off. Things like feeling tired all the time, muscle cramps, anxiety, or even high blood pressure could be signs you need more magnesium. In this article, we’ll dive into why magnesium deficiency is so common, what symptoms to look out for, and how you can get your levels back on track.

This article is for anyone who’s dealing with unexplained tiredness, muscle pain, stress, or trouble sleeping. If you’re always exhausted even after getting enough sleep, struggle with anxiety or mood swings, or get cramps in your muscles, this could be the info that helps you feel better. People who are athletes, under a lot of stress, or on restrictive diets might also be at a higher risk of magnesium deficiency. Knowing how to maintain good magnesium levels could make a big difference.

2. Why Magnesium Deficiency Is So Common

Magnesium deficiency is way more common than most people think, and there are a bunch of reasons for it.

• Poor Diet: Most modern diets are full of processed foods that are low in magnesium. Foods like white bread, sugary snacks, and fast food don’t give your body the magnesium it needs. On the flip side, healthy foods like leafy greens, nuts, seeds, and beans are rich in magnesium, but they’re often left out of many people’s diets.
• Soil Depletion: Over the years, farming practices have led to a decline in the magnesium levels in the soil. This means that even if you’re eating fruits and veggies, they might not be as magnesium-rich as they used to be.
• High Stress: When you’re stressed out, your body burns through magnesium quicker. This is especially true for people who have high-pressure jobs, deal with a lot of emotional stress, or push their bodies hard during exercise.
• Medications: Some medications can deplete magnesium. Diuretics (used for high blood pressure), certain antibiotics, and even some birth control pills can cause magnesium levels to drop. If you’re on these meds, you may want to keep an eye on your magnesium intake.
• Poor Absorption: Even if you eat magnesium-rich foods, your body might not be absorbing it properly. People with digestive issues like Crohn’s disease or IBS might struggle with this. Plus, too much alcohol or caffeine can make your body lose more magnesium.
• Aging: As you get older, your body doesn’t absorb magnesium as well. Plus, your kidneys don’t hold on to it as efficiently, which makes older adults more likely to be magnesium deficient.

3. What Statistics Say About Magnesium Deficiency

Magnesium deficiency is actually a pretty big deal, and studies show that a lot of people don’t get enough magnesium each day.

• Prevalence Rates: Studies show that up to 50% of people in developed countries aren’t getting enough magnesium. It’s more common in older adults, those with chronic illnesses, and people on restricted diets.
• Magnesium and Chronic Diseases: Low magnesium levels are linked to a higher risk of conditions like type 2 diabetes, heart disease, and osteoporosis. People with low magnesium also have a higher chance of developing insulin resistance and metabolic syndrome.
• Dietary Intake Trends: Surveys show that magnesium intake in Western countries has dropped over the years, partly because of processed foods and soil depletion.
• Gender Differences: Men need more magnesium than women, but both genders often fall short of the recommended levels. Pregnant and breastfeeding women have even higher magnesium needs and are more at risk of being deficient.
• Magnesium and Mental Health: Research suggests that low magnesium levels are linked to more anxiety, depression, and poor sleep quality. This shows just how important magnesium is for overall mental health.

4. Symptoms of Magnesium Deficiency

Magnesium deficiency can sneak up on you since its symptoms are often mistaken for other things. Here are some signs your body might be running low:

• Fatigue and Brain Fog: Magnesium is needed for your body to produce energy. When you’re low on it, you might feel constantly tired or have trouble focusing, even after a full night’s rest.
• Muscle Cramps and Spasms: Magnesium helps muscles relax. When you’re deficient, your muscles can cramp up or feel tight, especially if you’re active or working out a lot.
• Anxiety and Poor Sleep: Magnesium affects your brain and mood. A lack of it can cause anxiety, restlessness, and make it harder to relax or fall asleep.
• High Blood Pressure: Magnesium helps your blood vessels relax. If you’re deficient, your blood pressure might go up, and your risk for heart disease increases.
• Digestive Issues: Magnesium helps keep your digestive system running smoothly. Without enough of it, you might deal with constipation, bloating, or slow digestion.
• Insomnia and Emotional Instability: Magnesium helps your body produce melatonin, the sleep hormone. Without enough, you might struggle to fall asleep or wake up during the night. Emotional instability, mood swings, and even stress-induced depression can also be signs of magnesium deficiency.
• Frequent Headaches or Migraines: Low magnesium is linked to more headaches and migraines because it helps regulate blood flow and neurotransmitters in the brain.
• Numbness and Tingling: If you’re severely magnesium deficient, you might notice numbness or tingling in your hands, feet, or face, as magnesium is crucial for nerve function.
• Weakened Bones: Magnesium helps your body use calcium properly. If you’re low on magnesium, your bones could become weaker, and you might be at higher risk for osteoporosis.

5. The Role of Magnesium in the Body

Magnesium is involved in a lot of things your body needs to stay healthy:

• Muscle and Nerve Function: Helps muscles contract and relax properly.
• Heart Health: Keeps your heart rhythm steady and helps control blood pressure.
• Energy Production: Helps convert food into energy.
• Bone Health: Works with calcium to keep your bones strong.

6. How to Test for Magnesium Deficiency

Traditional blood tests don’t always show if you’re magnesium deficient, since most of your magnesium is stored in your bones and tissues, not your blood. A better way to test includes:

• RBC Magnesium Test: This test looks at magnesium inside your red blood cells.
• Symptom-Based Evaluation: Identifying magnesium deficiency based on physical signs.

7. How to Fix Magnesium Deficiency

Getting your magnesium levels back on track involves a few lifestyle changes:

• Dietary Sources: Eating magnesium-rich foods like leafy greens, nuts, seeds, and whole grains.
• Magnesium Supplements: You can try magnesium citrate, glycinate, or malate supplements.
• Lifestyle Changes: Reducing stress and improving gut health can help your body absorb magnesium better.

Recommended Daily Dosage: Here’s how much magnesium you should aim for each day:

• Adults: 310-320 mg for women, 400-420 mg for men.
• Pregnant women: 350-400 mg.
• Breastfeeding women: 310-360 mg.

Note: Always check with your healthcare provider before starting supplements, especially if you’re on any medications or have health conditions. Too much magnesium can cause side effects like diarrhea.

8. Conclusion

Magnesium deficiency is more common than you might think, affecting everything from your energy levels to your heart health. By recognizing the signs and making small changes to your diet, you can boost your magnesium intake and feel better. Take note of the symptoms, eat more magnesium-rich foods, and consider supplements if you need them. Your body will thank you!

used sources (just books):

1. The Magnesium Miracle by Carolyn Dean, 2007.

2. Magnesium Deficiency: Weight Loss, Heart Disease and Depression, 13 Ways that Curing Your Magnesium Deficiency Can Rejuvenate Your Body (Vitamins and Minerals Book 2) by Ryan J. S. Martin, 2015. 

3. Put your heart in your mouth : what really is heart disease and what can we do to prevent and even reverse it by Natasha Campbell-McBride, 2007.