Magnesium may be a mineral that people do not often think about, but it is actually categorized as a fundamental nutrient. In fact, the fourth most abundant essential nutrient in our bodies is magnesium! However, studies have shown that about 75% of Americans do not consume enough magnesium in their daily diets, and to make matters worse, magnesium in food sources is declining as well. As a result, magnesium deficiency is becoming a more pressing topic in healthcare.
There are several signs that a person may be experiencing mild magnesium deficiency, such as loss of appetite, nausea, vomiting, fatigue, mild anxiety, and weakness. More severe deficiency can even lead to hypocalcemia (low levels of calcium) and hypokalemia (low levels of potassium). Other symptoms can include numbness, tingling, muscle contractions and cramps, seizures, abnormal heart rhythms, and coronary spasms.
There have also been many studies examining conditions that can be alleviated by taking magnesium. For instance, magnesium can be used to treat severe acute asthma when inhaled. Migraines, especially menstrual migraines, can also be treated using magnesium since they can occur due to low levels of magnesium. Constipation can also be alleviated by products that contain magnesium, like milk of magnesia or magnesium sulfate. Magnesium is also commonly used to treat arrhythmias, irregular heart rates that can be too fast or too slow. In a meta-analysis (a study that looks at many other studies), researchers found that people who took magnesium, either orally or intravenously, had fewer arrhythmias.
Beyond physical symptoms, magnesium can also help with managing stress. Studies have shown that low levels of magnesium have been associated with psychological stress. According to one specific study, college students with high exam anxiety tended to have more magnesium excreted through urine. When stressed, the body uses up magnesium, which leads to a deficiency in magnesium. This is because magnesium is used to regulate cortisol, a stress hormone, and the overall stress response in the body. Thus, a magnesium deficiency can make the body more likely to become stressed. This cycle has been dubbed as the magnesium and stress vicious circle.
So, how can magnesium deficiency be prevented? Firstly, the daily average requirement is about 310-330 milligrams (mg) for men and 255-265 mg for women. Magnesium can be found in certain foods that are commonly eaten. Nuts, legumes, whole cereals, and fruits have the highest magnesium content. It can also be found in coffee, fish, meats, milk, and hard water. If not enough is consumed through the diet, magnesium can also be obtained through taking magnesium supplements, which generally do not lead to any side effects other than diarrhea if too much is taken.
Considering how important magnesium is for the body, it is more urgent than ever to address the magnesium deficiency in the US population. Keeping magnesium intake in mind and informing others about the importance of magnesium are ways everyone can contribute to solving this problem.
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