According to a study published in the journal Scientifica (Cairo), magnesium is the fourth most common mineral in the human body after calcium, sodium and potassium and should be continually replenished by food and water intake.
Often called the "master" mineral, magnesium is found in a variety of foods like leafy greens, nuts, seeds and beans. However, many people still don't get enough magnesium in their diet.
A study published in the Journal of the American College of Nutrition estimated that between 56 and 68 percent of Americans do not obtain enough magnesium in their daily diet to meet the recommended intake of 400-420 milligrams daily for men and 310-320 milligrams for women, both 19-51+ years old.
Reasons why magnesium levels are down include poor nutritional habits; depleted soil conditions; daily consumption of caffeine, sugar and substances; and endlessly recurrent mental, emotional and physical stressors. (Related: The detrimental effects of magnesium deficiency.)
A study that appeared in the International Journal of Endocrinology cited magnesium's important role as a cofactor (a helper molecule) for more than 300 enzymes that regulate a number of fundamental body functions, including:
- Calcium regulation. Magnesium produces and releases parathyroid hormones that increase blood calcium levels when they are low.
- Energy production. Magnesium activates adenosine triphosphate (ATP), also referred to as the energy currency of cells, which is the basic molecule that stores and transfers energy in cells.
- Gene maintenance (genomic stability). Magnesium helps create and repair DNA and RNA.
- Muscle movements. Magnesium helps in muscle contraction and relaxation.
- Nervous system regulation. Magnesium controls the normal function of the central nervous system; regulates neurotransmitters, which send messages through your brain and nervous system.
- Protein formation. Magnesium creates new proteins from amino acids.
- Vitamin D absorption. Magnesium converts vitamin D into its active form so it can help calcium absorption.
Every known illness is associated with magnesium deficiency
Doctors link magnesium deficiency, also known as hypomagnesemia, with a range of health complications. Without magnesium, your heart, bones, muscles, nerves and others will malfunction or not run smoothly, leading to health problems. According to Dr. Normal Shealy, a pioneer in pain medicine, "every known illness is associated with a magnesium deficiency." (Related: Magnesium deficiency causes nervous system and cardiovascular disease.)
Extreme fatigue and weakness or body malaise, abnormal health rhythms, muscle twitches, low blood pressure, nausea, vomiting, diarrhea and dizziness are just some of the signs associated with magnesium deficiency.
People who lack magnesium in their body often experience and complain about anxiety and panic attacks, constipation and other bowel disorders, insomnia and other sleep disorders, poor memory and feeling of numbness and/or tingling. (Related: Warning signs and symptoms of magnesium deficiency.)
Symptomatic magnesium depletion can present in many ways, including:
Brittle bones
According to a study that appeared in the journal Nutrients, magnesium deficiency contributes to osteoporosis – a health condition that weakens bones, making them fragile and more likely to break. The bones become so brittle that a fall or even mild stresses, such as coughing or bending over, can cause a fracture.
Pregnancy issues
According to a study published in the journal Biological Trace Element Research, the main consequences of magnesium deficiency during pregnancy include adverse neurodevelopmental outcomes, restricted fetal growth, premature labor when chronic maternal magnesium deficiency is involved in uterine hyperexcitability or overactivity, sudden infant death syndrome (SIDS) and metabolic syndrome (a group of conditions that together raise your risk of coronary heart disease, diabetes, stroke and other serious health problems later in life).
Researchers in a study published in the journal Magnesium Research recommends simple maternal nutritional magnesium supplementation to prevent lethality and morbidity in a fetus, neonates, infants, children and adults.
Hypertension and other cardiovascular manifestations
A study that appeared in the International Journal of Molecular Sciences reported on the role of magnesium deficiency in promoting atherosclerosis, endothelial dysfunction and arterial stiffening as risk factors for high blood pressure or hypertension. Researchers said consuming a healthy diet that provides the recommended amount of magnesium can help control one's blood pressure.
Other cardiovascular manifestations include electrocardiogram changes, irregularities in a person's heart rhythms and cardiac ischemia (decreased blow flow and oxygen to the heart muscle).
Hormone problems
Electrolyte and hormone abnormalities include hypocalcemia (a condition in which there is too little calcium in the blood), hypoparathyroidism (a rare condition where the parathyroid glands in the neck produce too little parathyroid hormone) and hypokalemia (having lower than normal potassium level in your bloodstream).
Muscle spasms, twitches, cramps and other neuromuscular manifestations
According to a study published in The College of Family Physicians of Canada, magnesium deficiency should always be included in the differential diagnosis of patients who have persistent or severe muscle pain.
Studies published in the International Journal of Nephrology and Renovascular Disease and StatPearls, have found that signs and symptoms of hypomagnesemia can include anything from mild tremors and generalized weakness to cardiac ischemia and death.
Other neuromuscular manifestations include tremors, tetany (involuntary muscle contractions and overly stimulated peripheral nerves), seizures (sudden, controlled electrical disturbance in the brain), vertical nystagmus (a condition where the eyes move up and down rapidly and uncontrollably), apathy (indifference), delirium (confused mental state) and coma (a deep state of unconsciousness).
Neuropsychological changes
A study published in Adelaide has associated magnesium deficiency with symptoms that characterize a mental illness known as neurosis, such as agitation, anxiety, depression, dizziness, fear, insomnia, poor attention and restlessness. They have concluded that magnesium administration decreases anxiety, panic and phobia and mitigates attention deficit and sleep disorders.
Watch the video below to learn how to identify magnesium deficiency and the food you need to fix it.
This video is from the Natural News channel at Brighteon.com.
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Magnesium and anxiety: A look at the benefits and how to include it in your diet.
LeBron James has magnesium deficiency.
Here's what you need to know about vitamin D and your magnesium intake.
Magnesium deficiency linked to ADD and ADHD in children.
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