Magnesium is an essential mineral found in many foods, playing a key role in DNA repair, bone strength, muscle function, and nerve health. Yet, despite its availability, most Americans don’t consume enough of it.
According to the National Institutes of Health, teenage girls and men over 70 are at the highest risk of magnesium deficiency. However, if you experience any of these 12 symptoms, it may be worth checking your magnesium levels.
1. Low Energy
Functional medicine dietitian Alison Boden explains that magnesium is involved in over 300 biochemical reactions in the body, many of which are related to energy production. “Low energy can be an indication of low magnesium,” she told “Reader’s Digest.” If fatigue is bringing you down, consider these ten simple ways to boost your energy.
2. Muscle Cramps or Twitching
Magnesium plays a crucial role in muscle relaxation, so a deficiency can lead to involuntary muscle activity, such as cramps or twitching. According to “Ancient Minerals”, “our muscles would be in a constant state of contraction without magnesium.”
3. Frequent Headaches
A lack of magnesium can impact neurotransmitter function, blood vessel constriction, and serotonin levels—all of which are linked to headaches, especially migraines. “MigraineAgain” reports that up to 50% of migraine sufferers may have a magnesium deficiency.
4. Trouble Sleeping
Struggling to fall or stay asleep? Low magnesium levels could be a factor, especially if you’re under stress. Dr. Ronald Hoffman explains that stress hormones raise heart rate and blood pressure, partly by depleting magnesium. Without enough magnesium to restore balance, sleep can become difficult.
5. Irregular Heartbeat
Magnesium is essential for heart health, helping to maintain a steady rhythm. When levels are low, the heart may struggle to beat regularly. In fact, doctors often recommend magnesium supplements for patients experiencing heart rhythm issues.
6. Increased Sensitivity to Noise
Low magnesium levels can weaken the nervous system’s stability, leading to heightened sensitivity to sound. According to Dr. Hoffman, this can result in hyperreflexia—an exaggerated startle response.
7. Seizures
In severe cases, magnesium deficiency can significantly disrupt the nervous system, potentially leading to seizures, according to the National Institutes of Health (NIH).
8. Low Bone Density
Most of the body’s magnesium is stored in the bones, where it plays a crucial role in bone formation. The National Institutes of Health (NIH) states, “those who consume more magnesium have higher bone mineral density.”
9. Constipation
Magnesium helps regulate bowel movements, and a deficiency can often lead to constipation. Interestingly, magnesium is a key ingredient in many over-the-counter laxatives, used to relieve this very issue.
10. High Blood Pressure
Magnesium is crucial for regulating blood pressure, and a deficiency can lead to hypertension. “WebMD” notes that “people with prehypertension can avoid high blood pressure by eating foods rich in magnesium and other minerals.”
11. Type 2 Diabetes
Magnesium aids in the breakdown of blood glucose, and a lack of magnesium may increase the risk of developing diabetes. The NIH reports that “people who consume more magnesium typically have a lower risk of developing diabetes.” Research into magnesium therapy for diabetes treatment is ongoing.
12. Personality Changes, Confusion, Anxiety, or Depression
Low magnesium levels in the brain can affect neurological function, leading to various mental health issues. Studies have linked magnesium deficiency to certain phobias, such as agoraphobia, according to Dr. Hoffman. An article from “Psychology Today”, titled “Magnesium and the Brain: The Original Chill Pill,” highlights magnesium as a long-used remedy for these symptoms.
The healthiest way to boost magnesium levels is through magnesium-rich foods. In rare cases of overconsumption from food, the body can safely eliminate excess magnesium through the kidneys. However, supplementing magnesium in excess can be toxic, possibly leading to severe complications like cardiac arrest.