Key Points at a Glance
- Magnesium, along with other minerals, is an extremely important component of our health.
- Sunflower seeds, almonds, rolled oats, walnuts, and rice are particularly rich in magnesium, as are marzipan, whole-wheat bread, and durum wheat pasta.
- Magnesium is incredibly important for your nerves and muscles.
- Symptoms of magnesium deficiency can include, for example, fatigue, headaches, muscle twitching, sleep disturbances, heart problems, and restlessness.
An important point to note right from the start: A magnesium deficiency does not always—or necessarily—lead to symptoms. However, if symptoms do occur, they can be severe. People who do not get enough magnesium from their regular diet can supplement their intake with dietary supplements.
Magnesium Intake: The Body Regulates Itself
Our bodies are capable of preventing us from excreting too much magnesium —provided we consume enough of this mineral. And that’s exactly what we can do through our diet. Magnesium is present in sufficient amounts in the foods we eat every day, whether it’s sunflower seeds, oatmeal, rice, walnuts, or almonds.
But we can also meet our daily magnesium needs through pasta made from durum wheat, whole-wheat bread, marzipan, and many other foods—such as herring. If we consume more magnesium than we need, the body regulates itself and simply excretes the excess. If, on the other hand, we don’t get enough magnesium, we’ll eventually start to show signs of deficiency.
Common Symptoms of Magnesium Deficiency
Anyone who frequently experiences muscle twitching should check whether an unmet need for magnesium might be the cause. Constant fatigue can also be a result of this deficiency—as can headaches, mild irritability, and restlessness. Other common symptoms of magnesium deficiency include:
- Heart palpitations or irregular heartbeat
- Digestive problems (constipation or diarrhea, often alternating)
- Dizziness
- a feeling of numbness in the feet or hands
- Circulatory Problems
- Signs of Depression
Keep in mind, however, that there are also a number of other diseases or nutritional deficiencies that can cause exactly the same symptoms.
Even infants can be affected
If your baby is frequently sick or has frequent cramps, a magnesium deficiency could very well be the cause. Do toddlers and older children sometimes have trouble concentrating or are they often tired? This, too, may be a result of an unmet need for magnesium. Girls whose menstrual periods start late may also suffer from a magnesium deficiency. Another common symptom is cramping during menstruation.
Another group of people who are often affected are pregnant women. If they have a magnesium deficiency, it is not uncommon for them to experience vomiting and nausea. This is often accompanied by high blood pressure. Magnesium supplements can help reduce the risk of quite painful false labor contractions.
Magnesium Deficiency and Its Causes
Magnesium deficiency is almost always caused by an unhealthy diet, eating disorders, excessive alcohol consumption, or a significantly increased need due to pregnancy. Competitive athletes also require an additional intake of magnesium. People who suffer from diarrhea for an extended period also lose a significant amount of magnesium. Intestinal disorders, kidney problems, diabetes mellitus, as well as an overactive thyroid or impaired parathyroid function can also lead to a magnesium deficiency.
