Magnesium is an essential mineral and consider one of the main electrolytes that plays a crucial role in many bodily functions. Unfortunately, majority of people are deficient in this mineral. In fact, according to the National Institutes of Health, as many as half of all adults in the United States may not get enough magnesium from their diet.
Why is magnesium so important? For starters, it helps regulate muscle and nerve function, blood sugar levels, and blood pressure. It also plays a key role in the formation of bones and teeth, and helps the body produce energy and metabolize food. Magnesium also plays a role in the immune system and helps regulate the level of other essential minerals such as calcium and potassium in the body.
Magnesium deficiency (Hypomagnesemia), Why?
There are several reasons why many people may be deficient in magnesium. One major reason is that the mineral is not found in high concentrations in many common foods, and a diet that is high in processed foods may not provide enough magnesium. Additionally, certain medical conditions, such as Crohn’s disease and celiac disease, can make it difficult for the body to absorb magnesium from food.
Another reason for deficiency is the use of certain medications, such as proton pump inhibitors (PPIs) which are commonly used to treat acid reflux, can lower magnesium levels in the body. Chronic stress and heavy alcohol consumption can also deplete magnesium stores in the body.
Agricultural practices also contribute to magnesium deficiency, as magnesium is not as easily absorbed from soil that has been over-farmed, over-fertilized, or treated with pesticides. This leads to lower magnesium content in fruits, vegetables and grains.
Therefore, it is important to be aware of the potential causes of magnesium deficiency and to take steps to ensure adequate intake of this important mineral through diet and supplements, especially when the risk factors are present.
What are the symptoms of magnesium deficiency?
Magnesium deficiency, also known as hypomagnesemia, can cause a wide range of symptoms, including:
- Nervous system symptoms: Magnesium is essential for proper nerve function, and a deficiency can cause symptoms such as muscle weakness, tremors, muscle cramps, and spasms. It can also lead to an overall feeling of restlessness and irritability.
- Cardiovascular symptoms: Magnesium is important for maintaining healthy heart function, and a deficiency can lead to an irregular heartbeat, high blood pressure and an increased risk of heart attacks.
- Skeletal symptoms: Magnesium is important for bone health, and a deficiency can lead to osteoporosis, a condition characterized by weak and brittle bones.
- Gastrointestinal symptoms: Magnesium is important for proper digestion, and a deficiency can lead to symptoms such as nausea, vomiting, loss of appetite, and diarrhea.
- Fatigue and weakness: Magnesium plays a key role in energy production, and a deficiency can lead to fatigue, weakness and overall feeling of malaise.
- Sleep disturbances: Magnesium is important for regulating the body’s sleep-wake cycle, and a deficiency can lead to insomnia, difficulty falling asleep, and restless sleep.
- Depression and anxiety: Magnesium is important for regulating mood and emotions, and a deficiency can lead to depression, anxiety, and overall feelings of mental distress.
Magnesium Supplementation
(Oxide, Citrate, Malate, Glycinate & Threonate ,etc…)
There are different types of magnesium available as supplements, each with its own unique set of benefits. Here are a few examples:
- Magnesium citrate: This form of magnesium is well absorbed and can have a laxative effect, making it a good choice for those with constipation.
- Magnesium glycinate: This form of magnesium is well absorbed and can be less likely to cause gastrointestinal side effects than other forms. It is also less likely to cause a laxative effect.
- Magnesium oxide: This form of magnesium is less well absorbed, but can be useful for those with acid reflux or heartburn.
- Magnesium threonate: This form of magnesium is well absorbed and can penetrate the blood-brain barrier, making it a good choice for those with neurological conditions.
- Magnesium malate: This form of magnesium is well absorbed and can be beneficial for those with chronic fatigue syndrome and fibromyalgia as it helps to improve the energy production within the cells.
- Magnesium Taurate: This form of magnesium is well absorbed and can be beneficial for heart health as it helps to improve the cardiac function.
- Magnesium Ortate: This form of magnesium is a combination of magnesium and orthosilicic acid, it can be beneficial for bone health as it helps to improve the bone density and strength.
When it comes to dosage, the recommended daily allowance (RDA) for magnesium varies depending on age and gender. For adults, the RDA is between 310-420 mg per day. It is always best to consult with a healthcare professional before starting any supplement regimen to determine the appropriate dosage for your individual needs.
In conclusion, magnesium is an essential mineral that plays a crucial role in many bodily functions, and majority of people are deficient in this mineral.