Key Facts:

• Magnesium deficiency, also known as hypomagnesemia, is common and can cause symptoms like fatigue, muscle cramps, and high blood pressure.
• Magnesium is essential for healthy nerve function, muscle contraction, blood sugar regulation, and bone strength.
• Foods like almonds, cashews, spinach, fish, and eggs are excellent sources of magnesium.
• Poor diet, excessive alcohol consumption, digestive issues, and certain medications can lead to magnesium deficiency.
• Magnesium supplements can help prevent deficiency, but it’s important to consult a healthcare professional to avoid side effects.

Today, people are becoming more conscious about their nutritional intake. They want to know exactly what foods they are consuming and the nutrients they are getting.

 

 

While scrolling through Instagram, many fitness enthusiasts share their experiences with clean nutrition, spreading awareness about the importance of balanced nutrition, which is essential for our bodies.

And… here, magnesium is also in the race for the best nutrition. Yes, after iron and calcium, magnesium is one of the minerals we may be unaware of and could be deficient in.

You’ll be shocked to know that magnesium deficiency is common, second only to calcium deficiency in our bodies. It’s also known as hypomagnesemia and is commonly found in patients with Critical Kidney Disease (CKD).

What is Magnesium?

Magnesium is an essential mineral for healthy nerves, muscles, and blood sugar levels, including strong bones. This macronutrient is as important as other nutrients in our body.

What is Magnesium Deficiency?

Magnesium deficiency, or hypomagnesemia, occurs when the body does not have enough magnesium. During this, you may experience multiple symptoms of magnesium deficiency such as:

Common Magnesium Deficiency Symptoms:

• Fatigue and low energy
• Muscle cramps and spasms
• Weakness
• Tingling or numbness
• Nausea and vomiting
• Loss of appetite
• Abnormal heart rhythms
• High blood pressure
• Mood changes (like irritability and anxiety)
• Difficulty sleeping
• Osteoporosis or weak bones
• Increased risk of migraines

What are the Causes of Magnesium Deficiency?

There are multiple causes of low magnesium levels, with eating low magnesium-rich foods is one of the main reasons.

Here are some causes of magnesium deficiency in your body:

• Vitamin D Deficiency – Low vitamin D levels can impair magnesium absorption.
• Poor Diet – Low intake of magnesium-rich foods (like leafy greens, nuts, seeds, and whole grains).
• Excessive Alcohol Consumption – Alcohol disrupts magnesium absorption and increases its loss in urine.
• Digestive Disorders – Conditions like Crohn’s disease, celiac disease, and chronic diarrhea that affect nutrient absorption.
• Kidney Disease – Reduces the kidneys' ability to retain magnesium.
• Certain Medications – Diuretics, antibiotics, and proton pump inhibitors can decrease magnesium levels.
• Diabetes – Poorly controlled diabetes can increase magnesium loss through urine.
• Aging – Reduced absorption efficiency and increased risk of underlying health conditions with age.
• Stress – Both physical and emotional stress can lead to magnesium depletion.
• Excessive Sweating – High sweat loss from intense exercise or heat exposure can deplete magnesium.

How to Prevent Magnesium Deficiency?

Magnesium deficiency can lead to severe health issues. To prevent magnesium deficiency in your body, start eating a balanced diet. Magnesium-rich foods are abundant, and including them in your meals is a great way to meet your daily magnesium needs.

Some excellent sources of magnesium foods are:

Magnesium-Rich Foods:

• Plant-based:
• Nuts and Seeds: Almonds, cashews, pumpkin seeds, chia seeds, flaxseeds
• Legumes: Lentils, chickpeas, black beans, kidney beans
• Whole Grains: Brown rice, quinoa, whole-wheat bread
• Dark Leafy Greens: Spinach, kale
• Dark Chocolate: (70% cocoa or higher)

• Animal-based:
• Fish: Halibut, cod, mackerel
• Dairy & Poultry Products: Yogurt, milk, eggs

Remember, while these foods are rich in magnesium, it’s important to maintain a balanced diet to ensure optimal nutrient intake. If you’re still experiencing hypomagnesemia, you can consider taking magnesium supplements as per nutritional guidelines.

Are Supplements Good for Curing Magnesium Deficiency?

Yes, magnesium supplements can be effective in preventing magnesium deficiency, especially if the deficiency is due to low dietary intake, certain health conditions, or medications that cause low magnesium levels.

However, consulting a healthcare professional before starting a magnesium supplement is important, as excess magnesium can cause side effects like diarrhea, nausea, and cramping, particularly with certain types. Magnesium oxide, for example, can cause digestive discomfort in some individuals. Additionally, a balanced approach that includes magnesium-rich foods is generally the best way to maintain healthy levels of magnesium in the long term, as foods also provide other essential nutrients.

How Much Magnesium Per Day?

The Recommended Dietary Allowance (RDA) for magnesium varies by age and gender:

• Men (19-51 years): 400-420 mg of magnesium daily
• Women (19-51 years): 350-360 mg of magnesium daily

If you're unsure how much magnesium you need, consult with a healthcare provider to help determine your personal magnesium needs.

Conclusion:

Maintaining adequate magnesium levels is crucial for overall health. Including a variety of magnesium foods in your diet—such as nuts, seeds, leafy greens, eggs, and fish—can help ensure you're getting the magnesium your body needs. If necessary, magnesium tablets or magnesium supplements can be used, but they should complement a balanced diet. In this way, you can enjoy clean nutrition and prevent deficiencies, including hypomagnesemia.