Health & Wellness

Magnesium Deficiency Symptoms: 11 Magnesium Rich Foods Start Eating Right Now

Magnesium Deficiency Symptoms: The feeling of being healthy is the only thing that makes us happy and bright. Now suppose we all know that our health is a combination of physical, mental, and social well-being and it is also a resource for living a stress-free life.

Good health does not necessarily mean that absence of diseases; rather it indicates the ability to recover fast from illness and to get back to our normal life. In a word, we can say that good health is our capability to prevent other health problems.

However, food is one of the key factors plays an important role in our fitness. Therefore a healthful diet which consists of all essential nutrients and minerals including magnesium as one the salient component is the basic requirement for all.

So considering the importance of magnesium in human health we are going to discuss the health benefits and resources of this mineral. Moreover we will talk about the signs and causes of magnesium deficiency. So stay with us to know more about magnesium.

Causes of Magnesium Deficiency:

Magnesium deficiency is a widespread health issue that can cause severe complications in our organ and whole body system. A low level of magnesium in the blood is called hypomagnesemia.

Electrolyte imbalance is the main cause due to which magnesium serum level is low in our blood (less than 1.46mg/dl)

However, low magnesium level happens due to the following health condition. These are as follows—

  • Inadequate magnesium in the diet.
  • Excretion of magnesium at an increased rate with urine.
  • Any chronic health condition.

Magnesium Deficiency Symptoms:

1. Muscle Cramp:

The most common and indefinable symptom of magnesium deficiency is muscle cramp. Not only muscle cramp but muscle tremors and twitches are also associated with it. 

2. Mental Disorder:

This is one of the deadliest symptoms of magnesium deficiency. In this case, the victim goes through a mental disorder.

3. Osteoporosis:

Another common magnesium deficiency symptoms are osteoporosis. Most of you are aware of this. Osteoporosis is the weakening of bones that can lead to fractures.

4. Hypertension:

Magnesium deficiency can also lead to increased blood pressure which can be fatal

5. Irregular Heartbeat:

Heart arrhythmia commonly known as an irregular heartbeat can also be seen in the person suffering from magnesium deficiency.

This could be life-risking as it can lead to stroke and heart attack.

6. Asthma:

Breathing problems and asthma can also be a symptom of magnesium deficiency.

7. Vomiting:

Nausea and vomiting are the most common symptoms you may feel in this condition.

8. Loss of appetite:

Loss of appetite is generally the first sign of magnesium deficiency mostly seen in this condition.

9. Fatigue and weakness:

Fatigue and weakness are the most common signs of magnesium deficiency unfortunately, the fatigue won’t go away until your body gets the right amount of magnesium in it.

ALSO READ: Vitamin D Deficiency Symptoms You Need to Know

What Magnesium Does for our Body?

Magnesium is a well known chemical compound and it is written with the symbol Mg in chemistry. It is a shiny, grey or silver coloured lightweight solid material which is often found in the combined state in nature.

The chemical compound is needed to perform a big chemical reaction in the human body.

So before we talk about the cause and symptoms of magnesium deficiency we must know the health benefits of magnesium in our body.  

1. Improve Brain Function

Our brain is the key organ to operate our body system. Magnesium plays a vital to connect signal between brain and body.

It acts as a protector for the NMDA receptor and blocks the calcium entry into postsynaptic neurons. It’s also and resists over-excitement, which may cause brain damage. 

2. Maintain Bone Health:

Magnesium is also responsible for healthy bone structure. Scientific researchers have proved that proper intake of magnesium increases bone density and lower the risk of osteoporosis, especially in females.

3. Control Blood Sugar:

Magnesium can reduce insulin resistance. As we all know that insulin resistance is one of the leading causes of type 2 diabetes. 

ALSO READ: Warning Signs you’re Eating Too Much Sugar

4. Improve Heart Health:

The adequate quantity of magnesium helps to relax vascular muscles and thus helps to increase cerebral blood flow.

It also controls the effect of calcium on the heart muscles. Thus it prevents heart muscles to contract.

5. Lower Blood Pressure:

High blood pressure is the most common problem in each and everyone’s life.

Research study shows that 400mg of magnesium is enough to reduce the systolic and diastolic pressure of the person who is suffering from high blood pressure.

It is important to note here that the person having normal blood pressure doesn’t undergo any change in pressure after intake of magnesium.

ALSO READ: 9 Dangerous Signs and Symptoms of High Blood Pressure

6. Fights Depression:

As it is discussed earlier that magnesium helps our brain to function properly. So it can also lead to depression if the person is magnesium deficient.

It is mainly seen in adults who only consume 30% magnesium out of 100%. So there is a high risk of mental disorder as well as depression.

7. Prevent Migraines:

People generally suffer from headaches but the most painful headache is a migraine headache. It is accompanied by nausea, vomiting, and sensitiveness to pin-drop noise.

This generally occurs due to magnesium deficiency. So, proper intake of magnesium-rich foods daily can prevent this situation.

Magnesium Deficiency may Start in the Following Health Condition:

1. Gastrointestinal Disease:

The foremost cause of magnesium deficiency is GI disease or gastrointestinal disease. It mainly includes constipation, chronic diseases, irritable bowels, colon cancer, and colitis.

A large amount of magnesium gets out of our body with our stool and we become magnesium deficient.

2. Alcohol Dependency:

Dependency on alcohol also leads to hypomagnesemia. It is so because the consumption of too much alcohol increases urination and stool, vomiting, liver diseases, pancreatic.

All this condition leads to magnesium loss from our bodies. Hence, we become magnesium deficient.

3. Diabetes:

Though magnesium helps to control blood sugar people with type 2 diabetes often found diagnoses hypomagnesaemia.

People who are insulin sensitive can lose magnesium through urine and thus magnesium level decreases.

4. Age:

Old age performs a severe role for magnesium deficit. Therefore aged person often diagnosed with hypomagnesaemia.

At old age, all the physiological functions tend to deteriorate and at this point, magnesium absorption becomes quite irregular and the capacity of the intestine to absorb dietary magnesium declined to a great extent.

All these changes including low mg intake, low absorption of mg by the intestine and increase mg excretion through urine indicate the tendency of low magnesium with old age.

5. Internal organ failure:

In some cases organ failure can lead to magnesium deficiency. Those who are suffering from chronic kidney disease have a high chance to face health problems due to hypomagnesemia.

6. Specific Medication:

Individuals with certain medicines may develop a low magnesium level due to the loss of a large amount of magnesium. Some of these medications include:

  • Antifungal medicines.
  • Diuretic drugs.
  • Proton pump inhibitors are mainly used to reduce the production of stomach acid.
  • Drugs used in chemotherapy.
  • Those who are receiving certain thyroid hormones or vasopressin hormones.

Magnesium Rich Foods:

There is no doubt that magnesium is an important mineral for our body and it’s easy to meet the daily requirement through diet.

Without the adequate quantity of this mineral, our nerves and muscles would not work as they supposed to, so we must choose our daily diet which is full of essential minerals like magnesium.

Let us have a look at magnesium rich foods.

1. Dark chocolate:

Chocolate is one of the favorite foods in the human community. It is also rich in magnesium. 30gm of chocolate can provide up to 18% of the RDI for magnesium.

It provides a good heart and it also contains iron, copper etc

2. Nuts:

tasty Nuts such as Cashews and Brazilian nuts are rich in magnesium which can withstand our magnesium deficiency.

Single cashew can provide our body with 24% of the RDI. It also increases blood sugar as well as cholesterol level. So take it properly.

3. Tofu:

This vegan food or more precisely a staple is best for a vegetarian diet and it provides 15% of the RDI for magnesium and it is also a good source of protein and other essential nutrients for our body.

4. Fatty Fish:

It is known to all that fishes which are fatty are very much rich in magnesium. A high intake of fatty fishes can also reduce the risk of much chronic disease.

Fatty fishes include Salmon, Halibut, Tuna are extremely high in magnesium are must meet up daily magnesium requirement.

A half fillet of this can provide 16% of the RDI. Actually, these beneficial credits go to the presence of Omega-3-fatty acid in it. 

5. Banana:

Being one of the most popular food worldwide banana is regarded as the richest source of magnesium. One banana can provide up to 24% of the RDI and all other essential nutrients.

6. Legumes:

This plant includes different beans. These are great sources of many nutrients necessary for our body.

It is also a rich source of magnesium.  175gm of it can provide 30% of the RDI.

7. Whole Grains:

Basically whole grains are nothing but wheat, barley, etc. These are not only great sources of magnesium but a great source of other nutrients also. It is said that 39gm of buckwheat can provide 18% of the RDI.

8. Avocados:

This heart-healthy fruit is good sources of magnesium and also sources of vitamins, nutrients and other chemical compounds.

Avocados which are magnesium-rich are in high demand are the best choice. An avocado provides about 15% of the RDI for magnesium.  

9. Seeds:

Different types of seeds like chia seeds, pumpkin seeds are good sources of magnesium.

These seeds also contain antioxidants which help our cells to get rid of harmful free radicals. 28gm of seed contains 40% of the RDI.

10. Cauliflower:

Another great source of magnesium is cauliflower. A single cauliflower can provide up to 26% of the RDI.

11. Broccoli:

Broccolis are also a great source of magnesium and for the people who are going magnesium deficient. Single broccoli can provide up to 14% of the RDI.

Although inadequacy of magnesium resulted in hypomagnesaemia, an overdose of it may cause health complications like diarrhoea, nausea or muscle cramping and the very high dose may cause kidney disorder.

Therefore it’s necessary to detect the exact level of magnesium and fix your daily intake. So if you are experiencing any of these magnesium deficiency Symptoms for a long time consult a doctor immediately.

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Dr Maria

MD Board Certified physician 8 years of experience in health care Former Naturopath at UK Graduated from AIIMS – All India Institute Of Medical Science, INDIA

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