Symptoms of magnesium deficiency and how to prevent them

Do you feel more tired than usual, or experience muscle cramps for no apparent reason? Lack of magnesium could be the culprit. Magnesium deficiency is common, affecting 80% of men and 70% of women in the US, and also in other countries like Spain.

• The recommended daily dose of magnesium for an adult ranges between 300 and 400 mg, depending on age and sex. Generally, you can get it through a balanced diet rich in plant-based foods and other magnesium-containing products.

Here we tell you what signs indicate your mineral levels are low and what steps to take to stay balanced. Don’t let a deficiency go unnoticed—learn how to prevent it and feel better every day.

What causes magnesium deficiency?

If you suffer from cramps, spasms, or muscle tremors, you might have a magnesium deficiency, a key mineral for nerve transmission and muscle contraction. Its lack can cause weakness, fatigue, sleep disorders, and other symptoms. In severe cases, a serious deficiency can lead to seizures, delirium, or even coma.

But what causes magnesium shortage? It’s common nowadays to see most people suffering from this mineral deficiency. Among its possible factors are:

• Poor eating habits, including lack of magnesium chloride sources or diets high in processed foods.
• Alcoholism.
• Medications that block its absorption.
• High blood calcium levels (hypercalcemia).
• Excessive sweating or continuous exercise in harsh weather conditions.
• Celiac disease, intestinal inflammation, or chronic diarrhea.
• Episodes of intense stress.

What are the symptoms of magnesium deficiency?

The main symptoms of magnesium shortage in your body won’t take long to “show up.” Think something’s off if you experience:

• Spasms in calves and muscles.
• Nervousness and restlessness.
• High blood pressure.
• Headaches and migraines.
• Difficulty concentrating.
• Brittle nails.
• Dental cavities.
• Lack of energy.
• Weakness.
• Anxiety.
• Facial tics.
• Abnormal calcium and/or potassium levels.
• Quick exhaustion during physical activity.
• Premature labor in pregnant women.
• Tachycardia, heart arrhythmias, or heart muscle spasms.
• Tremors, dizziness, or cramps.
• Stomach or small intestine issues, vomiting, nausea, diarrhea, and seizures.

What is hypomagnesemia?

Behind this somewhat odd name lies a clinical condition that might not be unfamiliar to you, although you may not even be aware of it. If you have this condition, your magnesium levels in the blood are lower than normal.

What could cause it? Causes range from inadequate magnesium intake and absorption or increased excretion due to hypercalcemia (high blood calcium levels) to hypokalemia (low potassium levels). Side effects of some medications can also lead to this condition.

How to prevent magnesium deficiency in your daily life?

It’s very unlikely your diet alone will provide enough of this mineral, so a great idea is to take a good supplement to balance your levels, especially if you do intense physical exercise.

Magnesium supplements are the best option to make up for the lack of this mineral in your body. They’re especially beneficial for those with unbalanced diets or athletes with heavy training loads.

Magnesium Bisglycinate (175mg Magnesium) by EssentialSeries

Read more on the topic:

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• What is the right magnesium dose
• The 10 richest magnesium foods