Do You Have Magnesium Deficiency?
Magnesium deficiency, also known as hypomagnesemia, is an often-overlooked health problem. Studies show that about 50% of the European population suffer from a magnesium deficiency as they do not get enough magnesium in their diet - and yes, the European continent does still include us here in the UK.In many cases, magnesium deficiency can remain under, or not, diagnosed as the obvious signs of the condition do not show until your body’s magnesium levels are severely low.
Causes of magnesium deficiency in humans can vary. From the obvious that is an inadequate magnesium intake via diet, to the obscure that is an actual loss of magnesium from the body.
If left diagnosed, there are multiple health problems related to magnesium deficiency which include diabetes, poor absorption, chronic diarrhoea, celiac disease, and even hungry bone syndrome. People who suffer from alcoholism are also at an increased risk of developing a magnesium deficiency.
What are the Symptoms of Magnesium Deficiency?
Magnesium is one of the most abundant and essential minerals within the human body. It is primarily found within your bones, and a very small amount of it can be found circulating your bloodstream.
Magnesium plays a crucial role in that it is involved in over 600 reactions within your body which affect a number of highly important processes ranging from protein synthesis to maintaining healthy blood pressure.
If you aren’t getting enough magnesium in your diet, or you suffer from magnesium loss, there are many symptoms that can tell you if you’re suffering from magnesium deficiency. There are 7 common magnesium deficiency symptoms in adults, which include:
Muscle Twitches and Cramps
Twitches, tremors, and muscle cramps are some of the effects of magnesium deficiency in humans you could expect. In the worst-case scenarios, related to these symptoms, a deficiency may even contribute to the cause of seizures and convulsions.
It is believed that these symptoms are caused by a greater flow of calcium into the nerve cells. Without magnesium to prevent this, an abundance of calcium and potassium can overexcite or hyperstimulate your muscle nerves.
Unfortunately, in older adults, it is unlikely that magnesium supplementation will aid with these symptoms. It is also a possibility that they are a side effect of some medications or neurological disease.
Whilst the occasional twitch is normal in daily life, it is highly recommended that you see a doctor or medical professional if these symptoms persist.
Mental Health Disorders
Magnesium deficiency, anxiety, depression, and other mental health disorders such as apathy, which has characteristics of mental numbness or lack of emotion, have also been linked together. A severe deficiency for a long period of time may also lead to delirium and coma.
These aren’t all you have to worry about, either. Consistently low magnesium levels have been linked with an increased risk of depression and anxiety. While further studies are needed, it is suggested that an increased intake of magnesium through sources like supplements and magnesium-rich foods and drinks, like OHMG, could benefit those suffering from anxiety disorders.
Osteoporosis
A disorder characterised by weaker bones than the typical human, osteoporosis can be caused by multiple different factors, such as:- Aging
- Lack of exercise
- Poor dietary intake of vitamin D and K
A magnesium deficiency also increases the risk of developing osteoporosis over time, and studies confirm that an overall depletion of magnesium results in reduced bone mass in animals. A long-standing deficiency further weakens bones by lowering the levels of calcium in your blood - the main component in building strong bones.
Fatigue and Weakness in Muscles
Another symptom of magnesium deficiency is fatigue, identified by physical or mental exhaustion or weakness. While everyone does become fatigued from time to time, this is remedied by resting. However, severe or persistent fatigue may signal a more serious health problem.
Fatigue can be seen as a non-specific symptom due to the difficulty of identifying unless accompanied by other issues.
Myasthenia, or muscle weakness, is another more specific symptom of muscle deficiency, and it is believed that the loss of potassium in muscle cells can be caused by insufficient magnesium levels.
This shows that magnesium deficiency can be a possible cause of fatigue or weakness.
High Blood Pressure
Studies in animals have shown that a deficiency in magnesium can increase blood pressure, a strong cause for heart disease. Controlled studies in humans have produced strong evidence pertaining to the benefits of magnesium for these symptoms.
Several reviews and studies concluded that an increased intake of magnesium, either through food and drinks such as OHMG, or through supplementation, may lower blood pressure - especially in adults with already high blood pressure.
Asthma
People suffering from severe cases of asthma have also been shown to be suffering from a magnesium deficiency. Not only this, but magnesium levels also tend to be lower overall in those who suffer from asthma, compared to those who do not have the condition.
It is believed that a buildup of calcium in the lining of respiratory muscles can be caused by a lack of magnesium, which results in the constriction of airways and difficult breathing found in asthma sufferers.
Inhalers that contain magnesium sulfate have sometimes been given to those with severe asthma in order to relax and expand the airways, whereas injections are the preferred method of delivery of this form of magnesium to those with life-threatening symptoms.
While more evidence is needed to ascertain the effectiveness of dietary magnesium in asthma sufferers, scientists believe that severe asthma may be a symptom of magnesium deficiency.
Irregular Heartbeat
Among the most serious symptoms of magnesium deficiency is a heart arrhythmia, also known as irregular heartbeat. These symptoms are mild in most cases, however, they may cause heart palpitations in some people. Other symptoms of arrhythmia can include:
- Lightheadedness
- Shortness of breath
- Chest pains
- Fainting
In the most severe cases of arrhythmia, sufferers may be at an increased risk of stroke or heart failure. It is believed that this is caused by an imbalance of potassium levels within and outside heart muscle cells - a condition associated with magnesium deficiency.
Some sufferers of congestive heart failure and arrhythmia have been shown to have lower magnesium levels than people who do not have this condition, and treatment for these symptoms with magnesium injections significantly improved their heart function.
How to Cure Magnesium Deficiency
Although studies show that that about 50% of the European population do not reach the recommended daily allowance of magnesium in their diet, there is a wide range of magnesium-rich foods to choose from in order to increase your intake of magnesium to healthy levels - one such source is OHMG water, which has as much magnesium as an avocado.
Magnesium can be found widely in plant-based foods, and animal-sourced products. The richest sources of the mineral are found in seeds and nuts, but whole grains, beans, and leafy green vegetables are also high in magnesium content. Some of the best sources for that extra kick of magnesium in your diet include:
- Almonds: 286 mg
- Pumpkin seeds: 535 mg
- 70-85% dark chocolate: 152 mg
- Peanuts: 168 mg
- And even popcorn: 144 mg
With this information, you can ascertain that just 28.4 grams, or 1 ounce, of almonds provides 20% of your recommended daily allowance for magnesium - this can be done in many ways, too. From almond milk in your coffee, a sprinkling of almonds in your salad, or some shaved almonds in your homemade korma.
Some other great sources of magnesium also include:
- Boiled spinach
- Boiled chard
- Black beans
- Cooked quinoa
- Halibut
- Oats
- Hazelnuts
- Coffee
- Cashews
- Mackerel
- Avocados
- Salmon
Magnesium deficiency is a common health problem across Europe, and symptoms can be subtle unless your levels become severely low.
Symptoms, as listed above, can include:
- Fatigue
- Muscle cramps
- Mental health conditions, like anxiety and depression
- Irregular heartbeat
- Osteoporosis
If you believe you may be suffering from a magnesium deficiency, you can get your suspicions confirmed. The best test for magnesium deficiency is via a simple blood test that can be performed after speaking with your doctor in order to rule out other potential health conditions.
How OHMG Water Can Help You Reach Your RDA of Magnesium
OHMG can act as a part of your healthy lifestyle in maintaining a good level of magnesium. Containing 56 mg of magnesium per can, about as much as an avocado, OHMG magnesium water can help you reach your recommended daily allowance in a tasty and delicious way alongside other healthy components in your diet.
Aiding your increased daily intake of magnesium with OHMG magnesium water will provide an improvement to your overall health. OHMG is available in a wide range of delicious, fruity, flavours that can be a supplemental part of your healthy lifestyle journey.
Why not try it out for yourself with OHMG?
