Magnesium Deficiency – How It Affects Your Body.

Magnesium Deficiency
Magnesium deficiency is not talked about like most of the other deficiencies. We are fairly well educated on the variety of vitamins we need to stay healthy – Vitamin C, for immunity, Vitamin D for strong bones, Vitamin A for vision, etc. But we know very little about the trace minerals that we need for optimal health. Sodium, Potassium, Calcium or Magnesium as examples, we pay little attention to what happens when these minerals are deficient.

In fact, these minerals are vital for chemical and biological reactions that cause our hearts to pump, fluids to flow into and out of our blood supply, or our intestines to absorb nutrients from the foods we eat. We rarely look past our multivitamin and mineral supplements into mineral content and how those minerals support our bodies.

Magnesium as a mineral is vital to enzyme reactions in the body, and literally thousands of biochemical reactions happening continuously. It is critical to nerve transmission, muscle contractions, blood coagulation, nutrient metabolism and energy production and bone formation.

Magnesium deficiency can lead to several aggravated health issues.

  1. With symptoms like heart palpitations, high blood pressure, difficulty in breathing, osteoporosis, and fatigue.
  2. Most common symptoms include restlessness and anxiety, headaches, insomnia, muscle spasms and constipation.
  3. Advanced or prolonged deficiency can be serious with symptoms like thyroid disease, arrhythmias and heart palpitations and hypertension.

Causes of Magnesium Deficiency

Causes may be simply a lack of magnesium in your diet, farmed foods depleted of vitamins and minerals due to overused/overworked soil. Or from poor dietary choices and not eating a healthy variety of fruits and vegetables. Most often, the deficiency is a result of use and overuse of prescription medications including diuretics, antibiotics, painkillers and cortisone, which can deplete magnesium levels in the body by impairing absorption or by increasing excretion by the kidneys.

Recommended Daily Dose of Magnesium

The recommended daily intake for healthy adults is between 145 to 265 milligrams per day. Under certain conditions, the need for magnesium may deviate from this range. For instance, when the body has high consumption of foods rich in calcium, you need magnesium to balance it.

Foods High in Magnesium

To increase available magnesium naturally, choose foods high in magnesium like nuts, soybeans and wheat bran, broccoli, carrots, peas, green leafy vegetables, celery, alfalfa, apples, peaches, avocado, dates and dark chocolate.


As many modern foods no longer supply the nutrients we need, supplementation should be considered as an option. Take care to avoid excess magnesium as too much can cause serious hyper-magnesium symptoms ranging from nausea and vomiting to irregular heartbeat and respiratory distress. Magnesium supplements come in a variety of magnesium types.

Read The Label

Always read the label for the exact amount of “elemental” magnesium provided by the magnesium solution or concentrate. One potential side effect is its laxative effect. Magnesium citrate is an excellent source of magnesium, but produces an almost immediate laxative effect! Avoid magnesium glutamate and magnesium aspartate as they cause elevated blood levels of glutamic acid or aspartic acid which can overstimulate your brain and cause depression and migraines.

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