Table of contents:
- Introduction
- What is Magnesium deficiency?
- Common Causes & Symptoms of Magnesium Deficiency
- What Magnesium Does for the Body?
- How to Check for Magnesium Deficiency
- How to Maintain Magnesium Levels in the Body
- Conclusion
- FAQs
Introduction
Magnesium is a vital nutrient. It is said that magnesium supports more than 300 biochemical reactions in the body. A few things this nutrient does are that it supports immune health, improves sleep, balances blood sugar levels and helps bones stay strong. While we know how important this nutrient is, many people develop a magnesium deficiency. The deficiency can be caused due to various reasons, but to remain healthy, it is essential to notice the symptoms in time and take action.
Read on to understand what magnesium deficiency is and explore some ways to maintain healthy levels of magnesium in the body.
What is Magnesium Deficiency?
Magnesium deficiency is the condition when the magnesium levels in the blood are lower than the normal levels. It is called hypomagnesemia (or hypomagnesaemia). A deficiency of this nutrient can impact several bodily functions. Some common symptoms of magnesium deficiency include weakness, fatigue, loss of appetite and irregular heartbeat.
Common Causes & Symptoms of Magnesium Deficiency
Some common causes of magnesium deficiency include:
- Lack of magnesium rich foods
- Suffering from type 2 diabetes
- Digestive issues
- Frequent vomiting or diarrhoea
- Kidney related issues
- Side effect of long-term medicines
- Frequent consumption of alcohol
Symptoms of low magnesium are:
- Nausea
- Constipation
- Headaches
- Nighttime leg cramps
- Numbness or tingling in the legs or hands
- General body weakness
- Tremors
- Heart palpitations
What Magnesium Does for the Body?
Magnesium is one of the essential macrominerals, which people need to consume in large quantities. The recommended magnesium intake by the National Institute of Nutrition are:
| Age Group | Magnesium(mg/day) |
| Men | 340 |
| Women | 310 |
| Boys (10-12 years) | 120 |
| Girls (10-12 years) | 160 |
| Boys (13-15 years) | 165 |
| Girls (13-15 years) | 210 |
| Boys (16-17 years) | 195 |
| Girls (16-17 years) | 235 |
This nutrient performs more than 300 biochemical reactions in the body. It can help in prevention and treatment of chronic diseases like Alzheimer’s disease, type 2 diabetes, cardiovascular disease, and migraine. Magnesium also plays a vital role in supporting bone health, premenstrual symptoms in women, anxiety and stress levels, nerve and muscle function, immunity, and much more.
How to Check for Magnesium Deficiency
Some ways to check for magnesium deficiency are:
- Noticing common symptoms of hypomagnesemia (or hypomagnesaemia)
- Abnormal Calcium levels
- Abnormal Potassium levels
- Consult a doctor and get diagnostic tests done.
How to Increase Magnesium in the Body
1. Eat Magnesium-Rich Foods
To maintain healthy magnesium levels through diet, these are a few food items one should eat regularly:
- Almonds
- Cashews
- Spinach
- Dark chocolate
- Avocado
- Legumes
- Tofu
- Seeds
- Whole grains
- Bananas
2. Consider Magnesium Rich Multivitamin Tablets:
People can also consider taking Multivitamin tablets to meet their daily magnesium intake. One of the options is Health OK multivitamins tablets. These tablets are packed with 19+ vitamins and minerals along with Natural ginseng and taurine powder. With health boosting nutrients like Magnesium, Zinc, vitamins C, etc., it supports good health and well-being.
You can find Health OK tablets on e-commerce platforms like Amazon, Flipkart and 1mg.
3. Reduce Things That Deplete Magnesium
Other ways to keep your magnesium levels intact include limiting alcohol, caffeine, and sugary foods. They lead to rapid loss of magnesium in the body.
Managing stress levels can also help as stress hormones can affect magnesium levels.
One should also avoid overuse of certain medications like diuretics, proton pump inhibitors, or laxatives. If they are needed, only consume them after consulting a doctor.
Also Read: Vitamins That Are Best For Boosting Your Immunity
4. Topical & Alternative Options
Soaking in Epsom salt (magnesium sulphate) is one of the topical ways to maintian lood magnesium levels. Some people also use magnesium oils, lotions and sprays to absorb magnesium through skin.
5. Support Absorption
Vitamin D and B6 active magnesium pathways and aid absorption. These are the vitamins that are needed to convert magnesium to active forms in the body.
Along with this, people should avoid high calcium tablets unless recommended as excess calcium levels can compete with magnesium absorption.
Conclusion
Magnesium is a key nutrient that helps in keeping your body function smoothly and prevents several health issues. Magnesium deficiency if left unaddressed can impact health and cause serious health concerns. Noticing these magnesium deficiency symptoms in time and taking measures like eating almonds, spinach, taking multivitamins (if needed) and making lifestyle adjustments can help you manage your magnesium levels. Pay attention to early signs and make healthy lifestyle choices to keep your magnesium levels high and health in good shape!
FAQs
People who frequently consume alcohol, are stressed, or lack magnesium-rich foods in their diet, are at risk of magnesium deficiency.
Diet plays a significant role in managing magnesium levels, however, it may not be enough. Other measures like a healthy lifestyle, reduced stress and controlled intake of alcohol are also required to fix magnesium deficiency.
According to NIN, women are required to have 310 mg and men 340 mg of magnesium daily.
According to NIN, women are required to have 310 mg of magnesium daily. This includes women involved in sedentary, moderate and heavy work as well as lactating and pregnant women.
Men involved in sedentary, moderate and heavy work lifestyles are required to consume 340 mg of magnesium per day.