6 key signs of magnesium deficiency you should never ignore

From muscle cramps and fatigue to mood swings and irregular heartbeat—here are the six tell-tale signs of magnesium deficiency, and how to address them through diet and supplementation. (Image: Pexels)

Magnesium is one of the unsung heroes among all the necessary minerals. Magnesium is essential for energy production, bone strength, muscle function, nerve signalling, and heart rhythm regulation. It is involved in hundreds of enzymatic reactions. Despite being crucial for daily functioning, many people are not aware of how important it is for preserving general health. As a result, inadequate magnesium intake is common among many, which puts them at risk for hypomagnesaemia, a condition that is frequently disregarded.

Here are six tell-tale signs of magnesium deficiency

1. Regular spasms, twitches, or cramps in the muscles

Muscle nerves may become excessively excitable when magnesium levels drop, resulting in cramps or uncontrollable spasms. Since magnesium plays a vital role in promoting muscle relaxation, a deficiency of it can cause stiffness and pain.

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2. Chronic fatigue despite enough sleep

Low magnesium slows down the body's production of ATP, also known as the energy currency, which can result in chronic fatigue even when adequately rested.

3. Palpitations or an irregular heartbeat

Magnesium aids in controlling the electrical activity of the heart. Insufficient levels of magnesium can cause arrhythmias, palpitations, or even raise long-term cardiovascular risk.

4. Mood disorders

The amount of magnesium in the body affects the neurotransmitter balance. A deficiency can cause symptoms like irritability, anxiety, and trouble focusing, which are frequently mistakenly attributed to mental health issues alone.

5. Difficulty in sleeping

This mineral aids in the production of melatonin and helps the nervous system relax. Not enough magnesium can make falling or staying asleep a struggle.

6. Pins and needles sensations, tingling, or numbness

Magnesium is essential for nerve signalling. Low levels can cause strange feelings like tingling or numbness, especially in your face or limbs.Why it occurs and what to do

Magnesium deficiency frequently appears unknowingly over time or mimics other health conditions. Alcohol consumption, gastrointestinal issues, drugs such as proton pump inhibitors or diuretic medications, and poor diet can all hinder or worsen the absorption of magnesium.

Understanding these warning indicators is essential for early detection. Consider asking your doctor for a blood or urine test to check your magnesium levels if you experience any of the symptoms described above.

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How to increase magnesium intake

To increase the magnesium intake in your diet, follow these steps to boost magnesium smartly. Include foods high in magnesium, such as legumes, bananas, whole grains, seeds, nuts (particularly cashews and almonds), and leafy greens (like spinach). These are beneficial for wellness and nutrition.

Magnesium supplements, which come in common forms such as citrate, glycinate, and oxide (with varying degrees of absorption and effects), may be helpful if dietary intake alone is insufficient. To prevent undesirable side effects like upset stomach or overconsumption, supplements should be taken under a doctor's supervision.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.