The Vitamin Channel

Symptoms of Magnesium deficiency can cause a range of vague symptoms that can vary in severity. Some of the early signs of magnesium deficiency include malaise and fatigue, loss of appetite, muscle spasms, nausea, stiffness, and weakness. As the deficiency progresses, people may experience a more dramatic drop in energy levels, more frequent muscle cramps, abnormal heart rhythms, and if deficiency is severe enough, seizures. In severe cases, magnesium deficiency can lead to low calcium levels or hypocalcemia, low potassium levels or hypokalemia, and even hypoparathyroidism.

Magnesium deficiency can have several etiologies, including inadequate dietary intake, gastrointestinal disorders, and certain medications. People who consume a diet high in processed foods and low in whole fresh, plant-based foods, such as fruits, vegetables, and whole grains, are at a higher risk of magnesium deficiency. Additionally, people with gastrointestinal disorders, such as Crohn’s disease and celiac disease, have a higher risk of magnesium deficiency due to malabsorption of nutrients through the digestive tract. Certain medications, such as diuretics, used to treat hypertension, heart failure and other diseases which can cause edema, and proton pump inhibitors, which are mainly used to treat gastritis, ulcers, and gastroesophageal reflux, can also cause magnesium deficiency.

The treatment of magnesium deficiency depends on how severe the deficiency is, and a person’s other co-morbid conditions (other medical conditions). Mild magnesium deficiency can be treated by increasing magnesium intake through diet or magnesium supplementation. Foods that are high in magnesium include leafy green vegetables, nuts, seeds, whole grains, and legumes. Additionally, magnesium supplements are available in several forms, including magnesium oxide, magnesium citrate, and magnesium glycinate.

However, it is essential to consult a healthcare provider before starting magnesium supplements, since excessive magnesium intake can cause unintended adverse effects. Treatment in severe cases of magnesium deficiency will require intravenous magnesium to replete magnesium levels. Intravenous magnesium should be administered in settings where cardiac monitoring is available and is reserved for people with severe magnesium deficiency. 

Preventing magnesium deficiency involves consuming a balanced plant-based diet that includes magnesium-rich foods. The recommended daily intake of magnesium for adults is 400-420 mgs (about half the weight of a small paper clip) for men and 310-320 mg (about the weight of 10 grain of rice) for women. Don’t forget, reducing the intake of processed foods and increasing the intake of whole plant-based foods can help prevent magnesium deficiency. People with gastrointestinal disorders should work with their healthcare provider to manage and reduce their risk of nutrient malabsorption which can lead to deficiency.

You have more control over your health than you think.

Magnesium deficiency is a relatively common condition that can cause a range of symptoms that can affect your overall well-being and quality of life. It’s important to be on the lookout for early signs of magnesium deficiency. To review, the symptoms are fatigue, loss of appetite, muscle spasms, nausea, stiffness, and weakness. Preventing magnesium deficiency is easier than you think. However, it  involves some forethought on your part. Focus on eating and balanced plant-based diet that includes magnesium-rich foods and decrease your intake of processed foods. If you are experiencing the above signs and symptoms, it is important to talk with a healthcare provider to confirm the diagnosis, determine the underlying cause, and formulate an optimal care plan that works for you.