Magnesium is a crucial mineral that supports hundreds of functions within the body. It's also an essential nutrient that many people don't consume enough of in their diets.
Involuntary muscle twitches and cramps are a common sign of magnesium deficiency. They occur when the lack of magnesium causes an increased flow of calcium into nerve cells, overexciting them.
1. Nausea or Vomiting
Like its name suggests, magnesium is a do-it-all mineral. It's a component of our bones, necessary for 300 enzymatic reactions in the body and helps ensure a healthy heart rhythm.
Magnesium also works with calcium to support muscle contractions and keep the nervous system firing on all cylinders. If you're feeling nauseous and vomiting frequently, it may indicate that your levels are low.
Getting enough magnesium in your diet is important, but some people are at higher risk for deficiencies than others. Age, gastrointestinal issues and certain medications can interfere with the body's ability to absorb magnesium. (Check with your doctor before taking any supplements, especially if you take prescription medications.) The good news is that a few simple changes to your diet can help prevent these symptoms.
2. Fatigue
Everyone feels tired from time to time, but persistent fatigue may indicate a more serious health problem. Fatigue is a common sign of magnesium deficiency because low levels of the mineral cause a drop in potassium levels in muscle cells.
This causes the muscles to weaken, making them feel sluggish and tired. It also causes the heart to beat faster, increasing the risk of cardiovascular problems such as heart disease and high blood pressure.
Magnesium is a powerful mineral that helps our bodies turn food into energy, relax muscles and create new proteins. Sadly, most Americans don't get enough of this important nutrient. If you experience these symptoms, make an appointment with a healthcare professional to determine whether magnesium deficiency is the culprit. They will likely ask about your medical history, perform a physical exam and run some blood work to check your magnesium levels.
3. Muscle Twitches or Cramps
A magnesium deficiency can cause muscle twitches or cramps, also known as Charley horses. This symptom is typically caused by low levels of magnesium in conjunction with a secondary issue, such as hypocalcemia (low calcium).
While magnesium deficiency is relatively rare in otherwise healthy people, it is common among those with certain health conditions or dietary habits that affect absorption or loss of this essential mineral. Digestive disorders like celiac disease, type 2 diabetes, and irritable bowel syndrome increase the risk of magnesium deficiency. People who drink excessive amounts of alcohol or take certain medications are at an increased risk for deficiency, too.
To check your magnesium levels, your doctor will order a blood test. This involves pricking the skin on your arm or hand with a needle and drawing a small amount of blood.
4. Abdominal Pain
The mineral magnesium helps muscles relax and regulates muscle contraction. So, involuntary muscle twitches can be a sign of low magnesium levels. In extreme cases, magnesium deficiency can lead to a condition called myasthenia gravis (which also causes fatigue) and even seizures or convulsions.
This crucial nutrient supports the function of certain neurotransmitters and reduces stress, so low magnesium may contribute to anxiety or depression. Deficiency also raises blood pressure and increases the risk of heart disease, so it's important to get enough.
Severe deficiency is uncommon, but a healthy diet and lifestyle can help prevent it. People who have gastrointestinal diseases like celiac disease or Crohn's may be at higher risk, as can those with hereditary conditions like cystic fibrosis or who undergo surgery that impacts the small intestines.
5. Irregular Heartbeat
Whenever you experience heart palpitations, it could mean your magnesium levels are low. Magnesium helps to regulate the movement of electrolytes like calcium, potassium and sodium, ensuring they all move together to bring about a steady heart rhythm. When magnesium levels fall below the optimal level, it can disrupt this movement and cause arrhythmia (irregular heartbeat).
A simple blood test can reveal if you have a low level of magnesium. It involves a nurse cleaning a small area of skin in your arm or hand and then pricking your finger to draw a sample of blood. They'll also check your other blood markers, such as calcium and potassium, to get a more complete picture of your magnesium status. They might even run a more comprehensive test to look for other issues like kidney disease or medications that interfere with the absorption of magnesium.
