Magnesium deficiency, also known as hypomagnesemia, is a common yet often overlooked health condition. Although it is estimated that fewer than 2% of people have clinically diagnosed magnesium deficiency, research suggests that up to 75% of adults fail to meet the recommended daily intake of magnesium. In many cases, magnesium deficiency remains undetected because noticeable symptoms usually appear only when magnesium levels become critically low.
The causes of magnesium deficiency are diverse, ranging from insufficient dietary intake to excessive magnesium loss from the body. The most common risk factors include:
poor dietary habits
type 2 diabetes
impaired nutrient absorption
chronic diarrhea
celiac disease
hungry bone syndrome
alcohol dependence
People affected by these conditions are at a significantly higher risk of developing magnesium deficiency.
Muscle twitching, tremors, and painful cramps are among the most common signs of magnesium deficiency. In severe cases, deficiency may lead to seizures. Scientists believe these symptoms occur due to excessive calcium influx into nerve cells, resulting in overstimulation of muscle nerves.
It is important to note that muscle twitching may also be caused by stress, excessive caffeine intake, certain medications, or neurological disorders. Persistent symptoms should always be evaluated by a healthcare professional.
Magnesium deficiency may contribute to mental health disturbances such as apathy, emotional numbness, anxiety, and depression. In advanced cases, delirium or coma has been reported. Observational studies show an association between low magnesium levels and an increased risk of depression, although high-quality clinical trials are still needed to confirm causality.
Osteoporosis is a condition characterized by weakened bones and an increased risk of fractures. In addition to aging, physical inactivity, and low vitamin D or K intake, magnesium deficiency is considered a significant risk factor. Magnesium deficiency not only weakens bone structure directly but also disrupts calcium balance in the body.
Animal studies demonstrate that magnesium deficiency reduces bone mass, while human studies associate low magnesium intake with decreased bone mineral density.
Persistent fatigue, physical exhaustion, and muscle weakness may indicate magnesium deficiency. Muscle weakness, also known as myasthenia, is believed to result from potassium imbalance within muscle cells—a condition closely linked to magnesium deficiency.
Although fatigue is common and often benign, chronic fatigue combined with other symptoms may signal an underlying mineral imbalance.
Animal studies suggest that magnesium deficiency can raise blood pressure, a major risk factor for cardiovascular disease. Observational studies in humans also indicate that low magnesium intake is associated with elevated blood pressure.
Controlled clinical trials provide the strongest evidence, showing that magnesium supplementation can help lower blood pressure, particularly in individuals with hypertension.
Low magnesium levels are frequently observed in individuals with severe asthma. Magnesium deficiency may cause calcium accumulation in airway muscles, leading to airway constriction and breathing difficulties.
In certain cases, magnesium sulfate is administered via inhalation or injection to relax the airways during severe asthma attacks. However, evidence regarding the effectiveness of oral magnesium supplementation in asthma remains inconsistent.
One of the most serious symptoms of magnesium deficiency is cardiac arrhythmia, or irregular heartbeat. Symptoms may include palpitations, dizziness, shortness of breath, chest pain, and fainting. Severe arrhythmias can increase the risk of stroke or heart failure.
Researchers believe magnesium deficiency disrupts potassium balance in heart muscle cells, contributing to abnormal heart rhythms. Magnesium supplementation or injections have been shown to improve heart function in individuals with magnesium deficiency.
Magnesium is widely available in both plant-based and animal-based foods. The richest dietary sources include:
almonds – 286 mg per 100 g
pumpkin seeds – 535 mg per 100 g
dark chocolate – 152 mg per 100 g
peanuts – 168 mg per 100 g
popcorn – 144 mg per 100 g
Other excellent sources include flaxseeds, sunflower seeds, chia seeds, cocoa, oats, cashews, and hazelnuts. Magnesium is also added to some fortified cereals and processed foods.
If you have a medical condition that increases magnesium loss, such as diabetes, dietary adjustments or supplementation may be necessary. Always consult a healthcare professional before making changes to your magnesium intake.
Healthline – Magnesium Deficiency: Symptoms and Causes
https://www.healthline.com/nutrition/magnesium-deficiency-symptoms
