If you have fatigue, weakness, a low appetite, or jitters, then it could be linked to magnesium deficiency.
Although rare, millions of people worldwide have a magnesium deficiency.
Older adults, alcoholics, and people taking certain medications have a higher risk of magnesium deficiency.
Magnesium is crucial for nerve function and countless other bodily systems. If you aren’t getting your recommended dietary allowance of magnesium, you could experience a range of symptoms.
Keep reading to discover everything you need to know about the symptoms of magnesium deficiency and how magnesium deficiency works.
How Magnesium Deficiency Works
If you aren’t getting your recommended daily amount of magnesium, then you might develop magnesium deficiency.
Magnesium deficiency is rare. However, millions of people worldwide still have a magnesium deficiency for various reasons.
Older adults and alcoholics are the highest-risk group for developing magnesium deficiency. However, some people are also deficient in magnesium due to health conditions or specific medication.
One study found just 2% of Americans are magnesium deficient. However, your chances of magnesium deficiency are much higher if you are in the hospital, have diabetes, or have alcoholism.
Symptoms of Magnesium Deficiency
If you don’t get enough magnesium in your diet, then you could develop symptoms like:
- Nausea and vomiting
- Fatigue and weakness
- Loss of appetite
- Nervous system dysfunction, including shaking, muscle spasms, and hyperactivity
- Abnormal heart rhythms
- Pins and needles
Because magnesium plays a crucial role in regulating the nervous system, many of the obvious symptoms of magnesium deficiency include problems with your nervous system.
Some people also develop mental health conditions based on magnesium deficiency. One study found a connection between magnesium deficiency and depression, for example.
Health Problems Linked to Magnesium Deficiency
If you do not address magnesium deficiency over time, you could experience health problems like:
- Heart disease
- High blood pressure
- Causes of Magnesium Deficiency
Although magnesium deficiency is uncommon, many people have conditions that could cause magnesium deficiency.
Some of the most common causes of magnesium deficiency include:
- Poor dietary habits
- Type 2 diabetes
- Digestive issues or absorption issues (like Crohn’s disease)
- Kidney problems
- Certain medications
- Chronic vomiting or diarrhea
Some people have all of the conditions above yet do not develop magnesium deficiency. However, certain people have a higher risk of magnesium deficiency. Older adults with a poor diet, for example, may be more likely to develop magnesium deficiency than younger adults with a poor diet.
How to Target Magnesium Deficiency
The best way to target magnesium deficiency is to adjust your diet or take a magnesium supplement. Talk to a doctor to find the optimal magnesium dosage for your unique needs.
In some severe cases of magnesium deficiency, doctors may recommend intravenous magnesium treatment.
Many people relieve symptoms of magnesium deficiency by adjusting their diet. Get more magnesium-rich foods, for example, to naturally relieve magnesium deficiency.
However, if you have an absorption issue (like Crohn’s disease or other digestive conditions), then a magnesium supplement and dietary changes may not be enough to solve your condition. Some people have a magnesium deficiency even though they’re getting their recommended daily intake of magnesium through dietary sources.
Best Food Sources of Magnesium
Some of the best food sources of magnesium include:
- Leafy green vegetables (like kale)
- Nuts and seeds (particularly pumpkin seeds, almonds, and peanuts)
- Whole grains
- Dark chocolate
Some of the highest concentrations of magnesium in food by weight include flaxseed, sunflower seeds, chia seeds, cocoa, coffee, cashews, hazelnuts, and oats.
Recommended Dietary Allowance of Magnesium
Generally, adults need around 400mg of magnesium per day.
Your recommended dietary allowance of magnesium varies based on your age and gender.
According to the National Institutes of Health, here’s how much magnesium you should take:
Birth to 6 Months: 30mg for males and females
7 to 12 Months: 75mg for males and females
1 to 3 Years: 80mg for males and females
4 to 8 Years: 130mg for males and females
9 to 13 Years: 240mg for males and females
14 to 18 Years: 410mg for males and 360mg for females
19 to 30 Years: 400mg for males and 310mg for females
31 to 50 years: 420mg for males and 320mg for females
51+ Years: 420mg for males and 320mg for females
Meanwhile, pregnant females should take 350mg to 400mg of magnesium per day, and lactating females should take 310mg to 360mg of magnesium per day.
You can get an adequate amount of magnesium per day with multiple servings of 100g of peanuts (176mg of magnesium), 100g of popcorn (144mg of magnesium), or 100g of almonds (279mg of magnesium).
Final Word: Take a Science Nutrition Lab Blood Test to Compare Blood Levels to an Optimal Range
An ordinary blood test compares your bloodwork to a random sample of people who recently visited that lab. This can provide inaccurate insight into your health.
A Science Nutrition Lab blood test uses Science Based Nutrition blood testing to compare your blood to an optimal range based on physiology, age, and gender.
Your blood changes before symptoms appear. A detailed blood test can reveal crucial insight into your health and wellness.
Order a Science Nutrition Lab blood test today to check how your magnesium levels compare to an optimal range.