Magnesium is an essential mineral that plays many important roles in the human body. It is required for a variety of biological functions, including:
Energy production: Magnesium is necessary for the production of ATP (adenosine triphosphate), the main source of energy in the body.
Muscle function: Magnesium is involved in muscle contraction and relaxation. It helps to regulate the movement of calcium in and out of cells, which is necessary for muscle function.
Nervous system function: Magnesium is important for the proper functioning of the nervous system. It helps to regulate neurotransmitters, which are chemicals that transmit signals between nerve cells.
Heart health: Magnesium helps to regulate heart rhythm and is important for maintaining a healthy heart.
Bone health: Magnesium is involved in the development and maintenance of healthy bones.
Blood sugar control: Magnesium is important for the metabolism of glucose and insulin sensitivity.
Blood pressure regulation: Magnesium plays a role in regulating blood pressure by helping to relax blood vessels.
Deficiency in magnesium can lead to a range of symptoms due to a variety of factors. Some of the common causes of magnesium deficiency include:
Inadequate intake: People who do not consume enough magnesium-rich foods in their diet are at risk of developing a deficiency. Magnesium is found in foods such as green leafy vegetables, nuts, seeds, whole grains, and legumes.
Gastrointestinal disorders: Certain gastrointestinal disorders such as Crohn’s disease, celiac disease, and inflammatory bowel disease can impair the absorption of magnesium from the intestines, leading to a deficiency.
Alcoholism: Chronic alcohol consumption can lead to magnesium deficiency due to decreased absorption and increased urinary excretion of magnesium.
Medications: Certain medications such as diuretics, antibiotics, and some chemotherapy drugs can increase the excretion of magnesium in the urine, leading to a deficiency.
Diabetes: People with diabetes may be at higher risk of magnesium deficiency due to increased urinary excretion of magnesium.
Aging: As we age, our ability to absorb magnesium decreases, and our dietary intake may also decrease, leading to a higher risk of magnesium deficiency.
Symptoms of magnesium deficiency can include muscle cramps, weakness, fatigue, irritability, and irregular heartbeat. If you suspect you may have a magnesium deficiency, it is important to speak with a healthcare provider who can perform tests to confirm the diagnosis and recommend the appropriate treatment.
There are several ways to address magnesium deficiency, depending on the severity and underlying cause of the deficiency. Here are some common approaches:
Increase dietary intake: Consuming more magnesium-rich foods such as green leafy vegetables, nuts, seeds, whole grains, and legumes can help increase magnesium levels in the body.
Take supplements: Magnesium supplements are available in various forms, including magnesium oxide, magnesium citrate, and magnesium glycinate. It is important to speak with a healthcare provider before taking supplements, as they can interact with certain medications and cause side effects.
Treat underlying medical conditions: If magnesium deficiency is caused by an underlying medical condition such as Crohn’s disease or diabetes, treating the condition can help improve magnesium levels.
Limit alcohol intake: If alcohol consumption is the cause of magnesium deficiency, reducing or eliminating alcohol intake can help improve magnesium levels.
Adjust medications: If magnesium deficiency is caused by medication use, switching to a different medication or adjusting the dosage may be necessary.
REMEMBER It is important to work with a healthcare provider to determine the best approach for addressing magnesium deficiency, as they can perform tests to confirm the diagnosis and recommend the appropriate treatment.
References:
“Magnesium.” National Institutes of Health Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
“Magnesium in biology.” Wikipedia. https://en.wikipedia.org/wiki/Magnesium_in_biology
“Magnesium Deficiency: Causes, Symptoms, and Treatment.” Healthline. https://www.healthline.com/nutrition/magnesium-deficiency-symptoms
“Magnesium Deficiency: A Commonly Overlooked Health Issue.” Dr. Axe. https://draxe.com/nutrition/magnesium-deficiency/
“10 Magnesium-Rich Foods That Are Super Healthy.” Healthline. https://www.healthline.com/nutrition/10-foods-high-in-magnesium
“Magnesium Supplements: Benefits, Side Effects, and Dosage.” Healthline. https://www.healthline.com/nutrition/magnesium-supplements