Lack Of Magnesium: Symptoms, Causes And Treatment

You have been experiencing tremors, poor coordination, and muscle spasms for some time. In the list of symptoms of magnesium deficiency, we include lack of sleep, the consequences of which are stressful on health. Instead of panicking, read our article on magnesium deficiency which claims to be very comprehensive.

Lack of magnesium: what is the role of the element on the body?

Often referred to as the anti-stress mineral, magnesium is involved in many bodily functions. On the one hand, it stimulates the production of hormones and plays a building role in the constitution of muscles and bones. On the other hand, normal levels of magnesium control stress. When you feel tired and low on energy, you are ready to blame the hormones. This is true, because magnesium is responsible for regulating blood pressure, cholesterol levels, and sugar. Also responsible for the metabolism of several organs and neurotransmission, its lack leads to memory dysfunction in the elderly.

Lack of magnesium: alarming symptoms

Since magnesium deficiency is an electrolyte disturbance in which the level of the element in the body drops, it can lead to several symptoms. Among the most worrying are tremors, poor coordination, muscle cramps and personality changes. Then come loss of appetite, disturbed sleep and nystagmus. The latter represents a vision condition where the eyes make repetitive and uncontrolled movements which, in turn, often result in reduced vision and depth perception. In addition, these eye and circular movements can affect balance and coordination.

Who hasn't woken up at night because of a cramp in their foot muscles that makes them scream in pain! Yes, it passes a few minutes later, but can repeat itself and even become frequent. Surely, a sign of lack of magnesium to alarm you and seek remedy. Above all, don't delay, as complications can include seizures or cardiac arrest such as torsade de pointes. In addition, those with low magnesium content often have low potassium content. Many scientists believe that the symptoms are caused by an increased flow of calcium into nerve cells, which over-excites or over-stimulates muscle nerves.

Lack of magnesium: causes

Aside from the more or less severe symptoms noted in the previous paragraph, the causes include low food intake, alcoholism, diarrhea, increased urine loss, poor absorption from the intestines, and diabetes. type 2. A number of drugs can also cause low magnesium, including proton pump inhibitors and furosemide. The diagnosis is usually based on the discovery of low blood magnesium levels (hypomagnesemia), referring to normal levels which are between the following values: for erythrocyte magnesium 1.6 - 2.45 mmol / L and for serum magnesium 0.70 - 0.90 mmol / L. Specific changes in the electrocardiogram (ECG) may be seen.

Lack of magnesium: what to do and can it be treated effectively?

Although supplements can relieve muscle contractions and cramps in people with deficiencies, one review concluded that they are not an effective treatment. Either way, keep in mind that involuntary muscle contractions can have many other causes. For example, they can be caused by stress or by too much caffeine. They can also be a side effect of certain medications or a symptom of a neurological disease, such as neuromyotonia or motor neuron disease. Although occasional shaking is normal, you should see your doctor if your symptoms persist.

Still, it is claimed that treatment with oral or intravenous magnesium and with intravenous magnesium sulfate for those with severe symptoms, can be used. As long as a low potassium or calcium content is associated, the treatment result may be better.

The interaction of magnesium and calcium

For them to function well and their tandem to interact successfully, they must be in equal relationships. That is, excess calcium can disrupt the functioning of magnesium. In order for this not to happen, do not go overboard with the consumption of dairy products.

What is the daily intake of the element, recommended by the WHO?

According to statistics presented by the World Health Organization and the Board of Health, 20% of adults in Western Europe do not absorb enough of the mineral. Following the benchmark dose, women should get 330-480 mg and men 420-480 mg. For a pregnant or breastfeeding woman, the daily dose should be 350 mg. Otherwise, a great risk of death threatens the mother and the fetus, the so-called eclampsia. This is why, during pregnancy, the woman should be monitored for the lack or excess of magnesium.

Foods rich in magnesium

As we have already mentioned, one should not totally rely on supplements. For this reason, the best solution is to obtain the mineral via food, although a safe dose of 250 mg of magnesium citrate per day is admissible. However, do not take a magnesium supplement if you are prone to heart block, kidney failure, bowel obstruction, and myasthenia gravis.

So what are the foods rich in magnesium that will support much needed levels in the blood? If you get too much magnesium from food, your kidneys will pass it through urine. They will also balance your magnesium levels if you don't get enough of it for a little while.

First, we recommend the consumption of fish: chinook salmon, halibut, Atlantic mackerel and pollock, tuna.

Secondly, in the category of plant foods, we classify the prickly pear giving cactus oil which, unfortunately, is not easily found. Other popular fruits and vegetables are: spinach, Swiss chard, edamame, tamarind, potato with skin, and okra.

What is the content of magnesium in the green foods mentioned?

Spinach: 157 mg of magnesium per cup cooked or 37% of the daily allowance (DA); 87 mg in 100 g of spinach or 21% of the DA; in 200 calories, there is 757 mg of magnesium or 180% of the DA.

1. Swiss chard: 36% cooked in a cup
2. Kale: 18% cooked in a cup
3. Green cabbage: 10% cooked in a cup
4. Turnip greens: 8% cooked in a cup

Content of the mineral in the seeds of squash and pumpkin

In pumpkin season, you are bombarded with savory and sweet food recipes in which you have to scoop the pumpkin to empty it of the seeds. But above all, do not throw them away, because in a handful of seeds there is 156 mg of Mg or 37% of the DA.

At the same time, in 30 g of hemp seeds there are 47% AJ, 27% in 30 g of flax seeds, 24% in those of sesame and chia seeds provide 23%.

Green and white beans, lentils, peas, in short, legumes, can provide from 18% up to 30% of the AD of Mg.

Brown rice, quinoa, bulgur come in up to 30%, while a handful of almonds, pecans, walnuts and cashews are below average.

For those who cannot do without chocolate, we recommend dark which can provide more than 50% per day. Among the fruits, avocado and banana are tolerated.

Groups at risk for magnesium deficiency

Magnesium deficiency can occur when intakes fall below the doses recommended above, but are above the amount needed to avoid overt deficiency. This is because there are groups that are more likely than others to be at risk for magnesium deficiency. Either they usually consume insufficient amounts, or they have health problems, or they take drugs that reduce the absorption of magnesium from the gut or increase losses.

People with gastrointestinal illnesses

Chronic diarrhea and fat malabsorption resulting from Crohn's disease, gluten-sensitive enteropathy (celiac disease), and regional enteritis can lead to magnesium depletion over time. Resection or bypass of the small intestine, especially the ileum, usually results in malabsorption and loss of magnesium.

People with type 2 diabetes

Magnesium deficiencies and increased urinary magnesium excretion can occur in people with insulin resistance and / or type 2 diabetes. Loss of magnesium appears to be secondary to higher concentrations of glucose in the body. kidney that increase urine production.

People addicted to alcohol

Magnesium deficiency is common in people with chronic alcoholism. In these individuals, poor food intake and nutritional status; gastrointestinal problems, including vomiting, diarrhea and steatorrhea (fatty stools) resulting from pancreatitis; renal dysfunction with excessive excretion of magnesium in the urine; depletion of phosphates; vitamin D deficiency; acute alcoholic ketoacidosis; and hyperaldosteronism secondary to liver disease can all contribute to a decrease in magnesium levels.

Seniors

Older adults have lower dietary intakes of magnesium than younger adults. In addition, absorption of magnesium from the intestine decreases and renal excretion of the mineral increases with age. Older people are also more likely to have chronic illnesses or to take medications that alter magnesium status, which can increase their risk of exhaustion.

Watch out for those who follow healthy diets

If for some reason you have to follow a diet, seek advice from a nutritionist as nutritional needs should be met primarily from food. Being in nutrient rich forms, they contain essential vitamins and minerals as well as dietary fiber and other natural substances which can have positive effects on health. In some cases, fortified foods and dietary supplements can be helpful in providing one or more nutrients that might otherwise be consumed in amounts below recommendations. It is also very important to know when is the best time of the day to supplement yourself with vitamins and minerals.