How Do You Become Magnesium Deficient?
Magnesium is known as a building block for creating more energy and wellness, while still serving a pivotal role in supporting many key body functions. But, most people you know are likely magnesium deficient because of lifestyle choices or other factors that can create extra requirements on the body's magnesium reserve. While small, these persistent and repeatable influences still work in opposition to your body's health while ensuring higher recurring rates of issues associated with nutrient deficiencies.
Changes To Our Diets
Low-magnesium diets and higher sugar and phosphates intake from consuming soft drinks and processed foods on a daily basis have robbed our many of this essential mineral
Calcium + D Supplementation
Misunderstandings about vitamin D and how to maintain proper calcium levels have created artificial Mg deficiencies in people addressing bone health or vitamin D deficiencies
Drug Induced Deficiencies
Multiple prescriptions, and some over-the-counter medications, can create the need for higher vitamin and mineral intake because of their actions and effects on the body
Are you Magnesium Deficient?
A Survey To See If Your Body Is Trying To Tell You Something
3 Biggest Contributors to Magnesium Deficiency
Our body requires a certain amount of magnesium every day to function at a minimum, not at its best. Research has shown that magnesium is responsible for 300+ enzymatic processes in the body, and this isn't considering what amounts may be required when the need for extra arises. People with any of these 3 biggest contributors to magnesium deficiency should consider supplementing with magnesium to keep things balanced and functioning correctly.
1) Constant Stress
Research has shown that someone experiencing ongoing stressful situations can quickly use up magnesium reserves in the body, leaving them without enough for other important body structures to work correctly. Stress increases the amount of magnesium expelled by the body, speeding up this path to deficiency. And without supplemental magnesium, it's easy to get stuck in a cycle that is hard to recover from.
2) Aging + Wellness
Our needs continue to change as we age, including a possible increase in how our body uses magnesium. And our Bone, Brain, Heart, and other body structures' can start breaking quicker than they should be when we're being deprived of consistent magnesium supplies because of how it's utilized in the body.
3) Clinical Requirements
Our bodies have to work a little harder when illness is introduced into our wellness cycle. Andm because magnesium is important to so many bodily functions, it's easier to run out of this nutrient as things get out of balance. Healthcare professionals will often apply a magnesium protocol to support their patients' plans of care, while giving them the extra support when their bodies can use it the most.
What Are The Symptoms of Magnesium Deficiency?
Magnesium deficiency can be mistaken for, or determined to be a direct contributor to, multiple health disruptions that can keep you from living your best lifestyle. And it’s not extremely difficult to reverse the effects of magnesium deficiency, even in cases of severe magnesium deficiency. But it's still vital to pay attention to the signs of lacking enough magnesium in your diet early, before things move too far forward. Waiting to make a difference could create points of no return after a period of time.
Weight Fluctuations
A 2016 study in the European Journal of Clinical Nutrition supported that lack of proper magnesium levels make it harder to stabilize glucose levels, while affecting appetite and overall weight mangagement. And magnesium is essential for intermediary metabolism, and the storage and creation of energy itself.
Mental + Physical Fatigue
Everyone experiences bouts of tiredness from time to time, but periods of chronic fatigue might indicate a larger problem. And low magnesium levels have been established as a direct contributor to mental exhaustion, and commonly associated with poor sleep habits and anxious thinking patterns.
Muscle Weakness
Studies suggest that feelings of muscle weakness, or "myasthenia", could be caused in part by magnesium deficiency. And as Mg levels continue to be unavailbel, other vitamins and minerals become less effective or unable to be utilized by muscles throughout the body, including potassium and vitamin D.
Numbness or Tingling
Magnesium regulates multiple body structures, including support for nerve structure + function. And artificial or chronic magnesium deficiency could lead to tingling, numbness, and other feelings that are outside what you would normally feel like.
Mood Changes
The brain gets a lot of benefit from a consistent, balanced supply of minerals to maintain mood and optimal brain function. Low magnesium levels have been associated with an increased chance of depression and anxiety, as well as displaying what others may consider a "lack of emotion".
Heart Health Issues
In 2022, the FDA approved language in support of maintaining proper magnesium levels as part of an overall strategy to reduce blood pressure. While minor deficiency may go unnoticed, the body continues to display increasingly more serious symptoms that can escalate to a more life-threatening situation.
How to Correct Magnesium Deficiency
The National Institute of Health (NIH) recommends a specific amount of magnesium per day based on your age and gender. For the majority of adults, this recommended dosage falls between 350 and 400 mg, but is often adjusted based on special cases like pregnancy or nursing. It is important to not overcompensate, or make decisions without considering how supplementation could affect your overall health goals, when starting a new magnesium supplementation plan.
Talk To Your Doctor
If you are experiencing magnesium deficiency symptoms, it’s a good idea to speak to your healthcare provider first to discuss increasing your nutrient intake using supplements. And the sooner you take action, the less likely you are to experience the more severe consequences of being magnesium deficient.
Adjust Your Diet
Eating magnesium-rich foods is a good idea when focusing on getting more natural sources of magnesium in your diet. Magnesium sources like almonds, cashews, peanuts, avocados, oatmeal, or brown rice help round out meals as sides and special ingredients. Supplementing with a high-quality magnesium formula cam help anyone fill in their nutrient gaps.
Consider Other Imbalances
Calcium, vitamin D, and other nutrients that you rely on for energy could be working differently than they would if you had enough magnesium to spare. Take the time to treat other vitamin + mineral deficiencies alongside your depleted magnesium reserves to ensure that all underlying and connected conditions are resolved.
Side Effects And Risks
Magnesium supplements are safe for most people, but might not be suitable for some people dealing with associated health conditions. Patients on certain antibiotics should avoid excessive magnesium because of how this mineral can interfere with their absorption. People with kidney ailments are the most likely to experience side effects from taking supplements because damaged kidneys having a harder time clearing high doses of magnesium, especially when given intravenously. Fortunately, most people experience mild symptoms or none at all.
This is especially true when taking magnesium citrate, magnesium carbonate, and magnesium oxide. Specially formulated liquid magnesium formulas of magnesium chloride absorb into the cells better, and tend to cause fewer laxative issues. In addition, liquid formulas are also easier to adjust dosing.
Can You Overdose From Magnesium Supplements?
While rare, there is a chance of magnesium overdose if you take too much – especially when given iv magnesium in the hospital. The Office of Dietary Supplements says that symptoms of an overdose include:
- Diarrhea
- Vomiting
- Nausea
- Lethargy
- High Blood Pressure
- Muscle Weakness
- Urine Retention
- Cardiac Arrest
- Respiratory Distress
If an overdose occurs, doctors have been advised to administer intravenous calcium to reverse the effects of the magnesium mineral. IV furosemide may also be applied as part of the patient's treatment plan to help them excrete the magnesium as long as kidney function remains normal. These examples are rare and severe, but important as part of your personal education path.