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Magnesium is an essential mineral for good health. Found in many foods such as dark chocolate and almonds, magnesium supports energy production and contributes to the proper functioning of the nervous system, as well as helping to reduce fatigue. However, many people do not get enough magnesium. This deficiency can show up in signs that are hard to spot because they are common in many situations: fatigue, muscle cramps, irritability, and more. Discover the 8 silent signs that your body is lacking magnesium, along with solutions to help address this deficiency. Take action early to help preserve your energy and peace of mind every day.
Stress, diabetes: what causes magnesium deficiency?
Do you feel tired and irritable for no apparent reason? Do you have muscle cramps? You may be experiencing a magnesium deficiency. This trace element, essential for well-being, is stored mainly in bones, muscles, and tissues. According to a study by the European Food Safety Agency (EFSA), a satisfactory magnesium intake is 350 mg per day for men and 300 mg per day for women. Below these levels, it is considered a magnesium deficiency. Certain factors increase the risk of deficiency: regular consumption of caffeinated beverages and alcohol, as well as stress. In addition, certain conditions, such as type 2 diabetes and chronic intestinal diseases, can also increase the risk of magnesium deficiency. Finally, people who engage in intense physical activity and older adults often do not get enough magnesium. The former because they lose minerals through elimination, and the latter because bone density and muscle mass decrease with age.
Fatigue, a clear sign
Persistent fatigue, even after a full night’s sleep, can indicate a magnesium deficiency. In the human body, magnesium helps maintain normal energy metabolism. When levels are low, people may feel tired and have trouble sleeping because magnesium deficiency can disrupt the production of melatonin (the sleep hormone). These issues can be even more common in older adults who are retired, as they may experience major changes in their daily routine.
Muscle cramps: not to be overlooked
Muscle cramps are also among the silent signs of a body that lacks magnesium. In fact, this mineral is essential for muscle relaxation after a contraction because it regulates the balance of electrolytes such as sodium and potassium. As a result, muscles often contract when magnesium reserves are depleted. A lack of magnesium can cause muscle cramps and contractions, as well as involuntary tension, such as eyelids twitching for no apparent reason. These muscle-related signs are often experienced by people who have worked in physically demanding occupations.
Irritability: a symptom that goes unnoticed
Magnesium deficiency can put the nervous system in a state of tension and stress. This deficiency disrupts the nervous system by affecting the production of neurotransmitters such as serotonin and dopamine, which are linked to well-being. This can lead to pronounced irritability, which may initially be attributed to an exhausting lifestyle. People who experience mental stress can benefit from getting enough magnesium, which contributes to normal psychological functions.
Magnesium: a tool against hypertension
According to several studies, magnesium deficiency may contribute to hypertension. In fact, results from 34 clinical trials have shown that this mineral reduces blood pressure by 2 to 4 mmHg. Better magnesium absorption supports the dilation of blood vessels, thereby reducing cardiovascular risk in people with hypertension.
Headaches and dizziness: a feeling of discomfort
Insufficient magnesium intake can cause headaches, as well as vertigo or lightheadedness, creating the sensation of feeling faint. Magnesium contributes to electrolyte balance, meaning the relationship between electrolytes (sodium, potassium, calcium, etc.) and water in the body. When this balance is disrupted, the brain does not perceive signals from the inner ear as effectively, which can lead to these uncomfortable symptoms of physical weakness.
Digestive disorders and their impact on daily life
Magnesium supports the proper functioning of the human body’s muscles. The intestines consist of smooth muscles that help move food along. Magnesium absorption in the body occurs mainly between cells in the small intestine. In the event of a deficiency, the intestinal muscles may contract, causing bloating and disrupting digestion. These issues can sometimes become chronic and affect daily life if magnesium deficiency is left untreated.
Anxiety, a sign of nervous exhaustion
Magnesium is closely linked to nervous and emotional balance. Studies show that magnesium can have a calming effect during periods of anxiety and that, conversely, a deficiency may promote nervousness and heightened emotional sensitivity. People who feel emotionally exhausted should consult a doctor, who may identify a magnesium deficiency.
Heart palpitations, real warning signs
As a neuromuscular modulator, magnesium has a sedative effect on the nervous system and helps regulate heart rhythm. A magnesium deficiency can therefore cause palpitations. If these episodes of tachycardia occur frequently, it is essential to consult a doctor, as this is a real warning sign.
How to address magnesium deficiency
There are several ways to address a magnesium deficiency. First, it is important to eat enough magnesium-rich foods. These include green vegetables, oily fish, whole-grain cereals, dark chocolate, seaweed, tofu, nuts and seeds (almonds, cashews, etc.), and legumes (kidney beans, lentils, etc.). Some mineral waters can also help. If improving the diet is not enough, dietary supplements may help. However, before starting a magnesium supplement regimen, it is essential to speak with a doctor. They can advise on the right dosage and the form best suited to your needs.
