Magnesium is crucial in various bodily functions, from energy production to maintaining healthy muscles and bones.
However, despite its importance, many people are unaware of the risks associated with magnesium deficiency. The symptoms of a deficiency may be subtle at first but can escalate into serious health complications if left unaddressed.
The early signs: Fatigue and muscle issues
According to Dr Rakesh Gupta, Senior Consultant in internal Medicine at Indraprastha Apollo Hospitals, fatigue and weakness are among the earliest signs of magnesium deficiency. Magnesium is essential for energy production within cells, helping convert food into energy.
When your body lacks magnesium, it struggles to perform this conversion efficiently, leaving you feeling tired and lethargic. In addition to fatigue, muscle cramps, spasms, or twitches, particularly in the legs, feet, or even facial muscles, can occur. These issues arise because magnesium is crucial for proper muscle function and relaxation.
Indian men are more likely to have insufficient levels of zinc and magnesium, while women tend to lack iodine, according to studies.
Neurological and mental health impact
Dr Nishant Singh, Senior Consultant–Department of Internal Medicine, at Yatharth Super Speciality Hospital, Noida Extension, highlights that magnesium deficiency can have a significant impact on mental health. Low magnesium levels are associated with symptoms like irritability, anxiety, and in severe cases, seizures.
Magnesium plays a vital role in neurotransmitter function, which helps regulate mood and cognitive functions. Severe magnesium deficiency has even been linked to depression and other mood disorders, as it disrupts brain health.
Cardiovascular complications
Both experts agree that magnesium deficiency can also have serious consequences for cardiovascular health. Dr Gupta notes that magnesium helps regulate heart rhythm and supports healthy blood pressure levels.
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When magnesium levels are too low, it can lead to irregular heartbeats, palpitations, and an increased risk of hypertension. Chronic magnesium deficiency can increase your risk of heart disease and stroke over time.
Role in bone and metabolic health
Beyond muscles and the heart, magnesium plays an essential role in maintaining healthy bones and metabolic functions. Dr Singh points out that magnesium is crucial for bone metabolism, and its deficiency may contribute to conditions like osteoporosis and increase the risk of fractures. Additionally, low magnesium levels can impair insulin sensitivity, potentially leading to insulin resistance and an increased risk of type 2 diabetes.
Gastrointestinal and general symptoms
Magnesium deficiency can also present itself through gastrointestinal symptoms such as nausea, vomiting, and changes in appetite. According to Dr Singh, chronic low magnesium levels often result in generalized fatigue and weakness, further contributing to a decline in overall well-being.
How to address magnesium deficiency
Addressing magnesium deficiency begins with dietary changes and monitoring. Foods rich in magnesium include leafy green vegetables, nuts, seeds, and whole grains.
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Dr Gupta emphasises that it’s important to assess your dietary intake and consider potential absorption issues, especially if you’re experiencing muscle cramps, hypertension, or fatigue. Regular monitoring of blood magnesium levels, which should ideally be in the range of 1.7 to 2.2 mg/dL, can help catch deficiencies early.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
