Signs that show you are deficient in magnesium
[Article updated: May 2020]
The majority of men and women suffer from a deficiency in magnesium and do not get enough of this vital substance.
Every organ in your body, especially your muscles and your heart, needs magnesium to function properly.
In fact, this mineral is involved in more than 300 biochemical processes within your body.
In what follows we will name the most common signs that can announce a magnesium deficiency .
But first, what are the causes that can lead to a magnesium deficiency?
What are the causes of magnesium deficiency?
It is estimated that two-thirds of the Western population do not meet the Recommended Daily Allowance for magnesium [ 1.
As a reminder, health authorities recommend an intake of 310 to 320mg for women and 400 to 420mg for men .
The main cause of magnesium deficiency is found in the diet .
Unfortunately, even if you consume enough foods rich in this mineral, your body will be able to excrete a large amount if you consume refined sugar at the same time < / a>, caffeinated drinks, soft drinks or alcohol.
Aside from diet, a magnesium deficiency can have its origins in aging, the use of certain medications or simply because of certain gastrointestinal diseases and disorders such as Crohn's disease and intestinal leakage .
The most common symptoms of magnesium deficiency
Magnesium deficiency can manifest itself through many signs and symptoms.
The following are the most common symptoms ( this list is not exhaustive ).
The first signs of the onset of magnesium deficiency include:
- Muscle twitching or pain (such as foot pain, twitching under the eyes, foot or leg cramps);
- Loss of appetite;
- Headache;
- Nausea and / or poor digestion;
- Low energy or fatigue;
- Weakness.
Signs of severe magnesium deficiency :
- Abnormal heart rhythms (premature atrial contractions, premature ventricular contractions, atrial fibrillation, tachycardia, etc.);
- Coronary spasms;
- Tingling and numbness;
- Muscle cramps and contractions (more severe than those encountered at the onset of the deficiency);
- Frequent mood swings and changes;
- Chronic insomnia and other sleep disorders;
- Depression.
How to screen for magnesium deficiency?
Since magnesium is found inside bones, muscles and brain tissue, it can be difficult to correctly determine the amount of magnesium in the body.
As a result, several tests have been developed to measure total magnesium levels.
There are currently five types of magnesium tests available:
- 1. Serum or serum magnesium test
The serum magnesium test is the most common test for magnesium deficiency.
As the name suggests, this blood test checks the levels of magnesium in the blood serum.
This is probably the test your doctor will recommend if they suspect you have magnesium deficiency because it is the most common screening method.
However, it should be noted that this test remains limited and imprecise because most of the magnesium present in the body is located in the cells.
However, blood serum contains less than 1% of total magnesium!
It is therefore quite possible that the result of this test is normal when in reality your overall magnesium levels are low [ 2 ]!
- 2. RBC
The RBC Magnesium Test is another blood test that checks the levels of magnesium in cells.
Specifically, this test gives an overview of the amount of magnesium in red blood cells hence its name RBC (for Red Blood Cell Count ).
Generally, the RBC test is considered a more accurate test than the serum test.
- 3. Ionic test
The ionic test is the less common blood test .
This test involves using a special machine to isolate ions from magnesium, which gives a more accurate reading of overall magnesium levels in the body.
Although it is more accurate than the other blood tests we have mentioned, access to the ion test is still very limited and can only be done in a few places.
- 4. Exa test
The EXA test is another method of screening for magnesium deficiency that is done by taking a blood sample.
Unlike blood tests, this test consists of taking a little soft tissue (where most of the magnesium is located) from the mouth and then testing its magnesium content. </ p>
As with the ionic test, this test also requires specific test equipment.
Because of this, it is unlikely to find a nearby doctor who has it.
- 5. Tolerance test
Finally, there is the tolerance test. This test is neither a blood test nor a test done on a tissue sample.
Instead, your doctor will give you a certain dose of magnesium and then analyze your urine.
The goal is to determine the ratio between the amount retained by your body and that eliminated via urine.
If your body retains more magnesium than it sheds, then the doctor assumes that your body needs it and is therefore deficient.
If most of it is excreted in the urine, then supplementation was unnecessary and you are not suffering from magnesium deficiency.
Magnesium supplements
In addition to consuming foods rich in magnesium and limiting or avoiding refined sugar, carbonated drinks, caffeinated beverages, and alcohol, you can also take a magnesium supplement .
And because magnesium has to be linked to other substances for it to work effectively, it is common to find it on supplement labels under other names like magnesium citrate, magnesium oxide and magnesium glycinate , among others.
When choosing a magnesium supplement, it is recommended to go for magnesium citrate, chelate and glycinate.
Note at this point that magnesium oxide is not well absorbed and can cause loose stools.
Magnesium doesn't work on its own.
For this reason, you should balance your magnesium intake with calcium, vitamin K2, and vitamin D. These four nutrients work together.
How to reverse the symptoms of magnesium deficiency
Diet and lifestyle play a key role in preventing magnesium deficiency.
Here are some simple and easy solutions to boost your magnesium intake:
- Eat green vegetables : these vegetables contain a lot of chlorophyll, a molecule that contains magnesium;
- Avoid refined and processed foods : Most of these foods like white sugar and processed foods made from white flour have been "drained" of their magnesium;
- Try fermented foods and drinks : this kind of food promotes a healthy gut flora, which allows more magnesium to be absorbed from your regular diet;
- Try a magnesium supplement : Magnesium supplementation helps boost your magnesium intake and fill the gap in your diet.