Involved in over 300 chemical reactions in the body, magnesium is essential for the body’s functions. Nerve transmission, blood pressure, muscle contraction: we need this mineral for a large number of functions.
To ensure the body’s stores are sufficient, magnesium is supplied through diet. It is considered that the recommended needs amount to 300 mg/day for women, and 380 mg/day for men, according to ANSES.
However, according to the study SU.VI.MAX (Supplementation in Vitamins and Antioxidant Minerals) conducted 25 years ago, 70% of French people did not meet the daily quota. This figure drops to about 40% according to a more recent study, the INCA 3 report by ANSES.
How do you know if you are part of this section of the population? Here are the main symptoms to watch out for.
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1. Fatigue
Magnesium is useful for general energy metabolism as well as for the proper functioning of the nervous system. In case of deficiency, sleep quality can be altered, leading to long-term fatigue.
2. Digestive disorders
Magnesium acts on the muscles and their contraction-relaxation process. When there is a deficiency in this mineral, the muscles of the intestines essential for the movement of the food bolus are affected.
And transit is disturbed: intestinal cramps and constipation are common signs.
3. Headaches
By acting on blood pressure as well as muscles, a magnesium deficiency can disturb proper cerebral circulation and create muscle tensions in the head and neck.
Consequently, deficient individuals may suffer from headaches.
4. Muscle pain and cramps
Magnesium is a mineral particularly useful for muscle contraction and relaxation functions, a deficiency affects the muscles. Spasms and muscle cramps are likely to occur.
The most well-known indicative symptom is certainly the involuntary contraction and trembling of the eyelids, although it can also be caused by other factors, such as stress.
5. Cardiac symptoms
Magnesium plays a role in the cardiovascular sphere. It is therefore not surprising if I tell you that a deficiency can impact these functions.
When its quantity is no longer sufficient, one can experience hypotension and palpitations.
What are the factors of a magnesium deficiency?
According to studies, a magnesium deficiency affects physical functions such as the cardiovascular system or muscles, but also psychological functions (concentration, mood, anxiety).
When magnesium deficiency is mild, the first symptoms that appear are not specific and can be attributed to many causes. Put together, however, they can be indicative of a magnesium deficiency.
Everyone can be affected by a lack of magnesium, although extreme cases are relatively rare.
And for good reason, many factors can lead to this deficiency:
- Stress : the activation of the sympathetic nervous system and the production of adrenaline can increase the demand for magnesium to regulate the stress response.
- Intensive sports practice: during prolonged effort, excessive sweating results in a significant loss of electrolytes, including magnesium.
- Aging : urinary loss intensifies, while bone density decreases. Yet it is the one that contains the majority of the body’s magnesium reserves.
- Diet : plates impoverished in sources of magnesium can lead to a deficiency.
- Pregnancy : it is a temporary deficiency, related to fetal development and vomiting.
- Taking certain diuretic medications or having a kidney condition that increases urinary excretion of magnesium.
- Intestinal malabsorption related to a digestive disease (Crohn’s disease), alcoholism, etc.
When should you see a doctor?
If you suspect a magnesium deficiency, talk to your doctor. In some cases, they may prescribe blood and/or urine tests to check your magnesium levels in the body.
In case of confirmed magnesium deficiency, your doctor will provide hygienic-dietary advice to help you eat sources rich in magnesium: nuts, spinach, legumes, dark chocolate, etc.
They may also recommend taking specific dietary supplements or an appropriate treatment.
I lack magnesium: what are the risks?
Magnesium affects both physical and mental aspects, and a severe deficiency is not without long-term consequences.
The onset of chronic muscle pain, depression, cardiovascular disorders may persist if the deficiency is not addressed.
A magnesium deficiency could also weaken the bones and increase the risk of osteoporosis, but there is no consensus on the severity threshold of deficiency that could impact the occurrence of this condition according to this study.
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