Learn about the health effects of magnesium insufficiency, why it’s so common, and how to make sure you get enough of the mineral.
Magnesium affects several body processes, the quality of sleep, and the recuperation of muscles, making it essential for general health. Magnesium deficiency affects a significant section of the US population, despite its importance. This is a thorough guide about magnesium insufficiency and how to keep levels at their ideal range.
In addition to being a mineral, magnesium is an essential electrolyte. This mineral, which is frequently added to products and can be found naturally in a variety of foods, is essential for sustaining biological processes. More than 300 enzyme systems that control vital chemical reactions in the body are supported by it. These consist of blood pressure regulation, blood sugar control, blood synthesis, muscle and neuron function, and energy production. Magnesium also aids in the synthesis of DNA, antioxidant defense, and the passage of calcium and potassium across cell membranes to maintain healthy cardiac rhythm.
Where It Is Stored in the Body
The body stores magnesium mostly in soft tissues and bones; very little of it is found in the blood. The normal range for serum magnesium concentrations is 0.75–0.95 millimoles per liter. Hypomagnesemia or magnesium shortage is indicated by levels less than 0.75. Although serum levels can be measured by blood tests, the magnesium content of cells may not be fully reflected. Although they are accessible, other testing techniques including saliva and urine tests are not yet thought to be completely reliable.
Age-related recommendations for recommended daily intakes range from 400–420 mg for adult men, 310–320 mg for adult women, and 360–400 mg for pregnant women. Lactation needs also range from 310–360 mg.
Recognizing Magnesium Deficiency Symptoms
Magnesium deficiency can result from a poor diet, chronic illness, alcohol abuse, certain medications, and other conditions affecting magnesium levels. Symptoms of deficiency vary based on severity and can include:
Mild tremors
General weakness
Heart attacks
High blood pressure
Irregular heartbeat
Asthma
Osteoporosis
Mental health issues
Muscle twitches and cramps
Deficiency rates vary widely: about 2% in the general population, 10%-20% in hospitalized patients, 25% in diabetic outpatients, 50%-60% in intensive care units, and 30%-80% in those with alcohol abuse disorders. Overall, 10% to 30% of people in developed countries may be deficient, with higher rates in post-menopausal women.
Foods Rich in Magnesium
Fortunately, magnesium is abundant in many foods. Here are some excellent sources:
Pumpkin seeds
Chia seeds
Almonds
Spinach
Cashews
Shredded wheat cereal
Soy milk
Black beans
Edamame
Peanuts and peanut butter
Potatoes
Brown rice
Yogurt
Oatmeal
Fortified cereals
Kidney beans
Bananas
Atlantic salmon
Milk
Halibut
Raisins
Whole wheat bread
Avocado
Chicken breast
Lean ground beef
Broccoli
Apples
Carrots
Magnesium supplements are also available in various forms, including citrate, oxide, chloride, and glycinate, in powders, liquids, and pills. Consult your doctor before starting any new supplements, especially if you are on other medications or supplements.
