October 2019 - Real Bad Mommy

The Little-Known Symptoms of Magnesium Deficiency

We all know that we need to get regular doses of calcium to keep our bones strong. We know that Omega-3 helps our brain. But do we really know the importance of magnesium or the symptoms if we’re deficient?

Magnesium is a highly under-rated mineral that is vital for our brain development and functioning. It is needed for more than 300 biochemical reactions in the body. It assists our nervous system, aids energy production, helps adjust blood glucose levels and is even needed for DNA replication. Many people may have symptoms of magnesium deficiency and attribute them to other issues.

I first became aware I was deficient in magnesium when I was a teenager. My mother took me to an Iridologist (someone who determines health issues by looking into your eyes). She told me my levels were very low. However, I never really understood why this mineral was so important until very recently.

While muscle cramps are possibly the most common symptom people think of when thinking of low magnesium levels, this is not the most important. There are many more serious side effects of low magnesium levels.

Magnesium Deficiency Symptoms

Nausea
Headaches/migraines
Muscles spasms/cramps
Fatigue and muscle weakness
High blood pressure
Mental disorders, such as anxiety
Irregular heartbeat
Adrenal Fatigue
Diabetes
Fibromyalgia
IBS
Morning sickness
Heart attack
Infertility
Kidney stones
Insomnia/sleep disturbances

Source:
Coconut Mama
Dr Carolyn DEAN’s book “The Magnesium Miracle”

What I learnt through my research is that there is a whole range of other symptoms. All of them indicate low levels, which I attributed to other factors.

For me, I suffer terribly with hormonal issues due to Endometriosis (see my article on Living With Endometriosis). I also suffer Premenstrual Dysphoric Disorder (see my article on PMDD: The Silent Life Destroyer). While researching ways to reduce my symptoms, I discovered that magnesium plays a huge role in balancing out hormonal levels.

ms of magnesium deficiency - why magnesium is so important

I suffer from anxiety, linked mainly to my hormonal issues. As magnesium is a vital mineral for nervous system functioning, taking the correct dosage assists in managing symptoms of anxiety and nervous tension.

After increasing my dosage to the maximum recommended for my age, I found my energy levels increased. My brain fog cleared and I was able to focus more easily. My mood improved. I had more energy when working out at the gym. I was blown away by just how much better I felt.

Cravings

Ever wondered why you crave chocolate around that time of the month? This is because chocolate contains magnesium. So, during menstruation, women lose stores of magnesium. Therefore the body craves it in order for it to be replaced.

After increasing my magnesium intake to the maximum dosage, I found my constant chocolate cravings diminished. While I still get some cravings around menstruation, they are not nearly as strong or as frequent as they were previously.

Recommended Dietary Allowances (RDA)

According to the National Institutes of Health, the following are recommended RDA’s by age and gender:

Age	Male	Female	Pregnancy	Lactation
Birth to 6 months	30 mg*	30 mg*
7–12 months	75 mg*	75 mg*
1–3 years	80 mg	80 mg
4–8 years	130 mg	130 mg
9–13 years	240 mg	240 mg
14–18 years	410 mg	360 mg	400 mg	360 mg
19–30 years	400 mg	310 mg	350 mg	310 mg
31–50 years	420 mg	320 mg	360 mg	320 mg
51+ years	420 mg	320 mg

Risk Factors Associated With Deficiency

Those who are deficient are at risk of developing type 2 diabetes and are at greater risk of heart attacks and stroke.

Conditions or illnesses that can be helped by increasing magnesium intake are:

Constipation
Indigestion
High blood pressure during pregnancy
Irregular heartbeat
Asthma
Cerebral palsy
Chronic fatigue syndrome
Headaches and migraines
Osteoporosis.

The signs and symptoms of magnesium deficiency

Those At A Higher Risk Of Deficiency

Women are at a higher risk of being deficient due to menstruation and pregnancy. Also, people who sweat a lot (either through exercise or hyperhidrosis) are also at a greater risk.

Those who suffer from gastrointestinal diseases such as Chrones disease, Celiacs disease or have constant diarrhoea are at greater risk also due to the depletion over time.

Best Sources of Magnesium

The best way to increase your intake is through a healthy diet. Trying to increase you dietary intake is always the best option. So, foods that are rich in magnesium include:

Green leafy vegetables – such as spinach
Legumes
Nuts – such as almonds and cashews
Whole grains
Soy milk
Avocado
Black beans (cooked)
Bread (whole wheat)
Brown rice
Yoghurt (plain)

Of course, if you aren’t getting enough of the mineral from your diet, you can take a supplement. However, always check with your health care provider before taking any supplement. Magnesium can interfere with antibiotics and reflux medication and too much can cause stomach cramps and diarrhoea.

If you suspect you may have a magnesium deficiency, organise for a blood test through your GP.