
<p>Early signs
of magnesium deficiency usually include loss of appetite, nausea and
vomiting, ; tiredness, and weakness.
Although many people are not taking enough magnesium, the deficiency is rare,
and symptoms usually show an underlying health condition.</p>


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<h2 class="wp-block-heading"><strong>Why do we need magnesium?</strong></h2>



<p>Magnesium
is a fundamental mineral and electrolyte that act a role in multiple bodily
processes, including:</p>
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<ul class="wp-block-list"><li><strong>bone and teeth structure</strong></li><li><strong>energy production</strong></li><li><strong>DNA replication</strong></li><li><strong>muscle function</strong></li><li><strong>RNA and protein synthesis</strong></li><li><strong>nerve function</strong></li></ul>



<p>As such, it
is essential that people are taking enough magnesium in their diet every day to
stay healthy.</p>



<h2 class="wp-block-heading"><strong>What does magnesium deficiency
mean?</strong></h2>



<p>The (<strong>NHANES</strong>) National Health &; Nutrition Examination Survey of 2005–2006 discovered that many people in the US were <a href="https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/" target="_blank" rel="noreferrer noopener" aria-label=" (opens in a new tab)">not receiving enough magnesium</a>.</p>



<p>However,
the body can maintain proper levels of magnesium, so it is very rare for a
person to experience magnesium deficiency symptoms.</p>



<h4 class="wp-block-heading">Some
factors can, however, raise a person&#8217;s risk of developing magnesium deficiency
symptoms. These include:</h4>



<ul class="wp-block-list"><li><strong>Having gastrointestinal disorders such as Crohn&#8217;s disease, regional enteritis, or celiac disease.</strong></li><li><strong>Continually eating a low-magnesium diet.</strong></li><li><strong>Being pregnant and lactating.</strong></li><li><strong>Losing excessive levels of magnesium through urine and sweat, resulting in drinking too much alcohol or genetic disorders.</strong></li><li><strong>Being hospitalized.</strong></li><li><strong>Having type two diabetes.</strong></li><li><strong>Taking several medications, such as proton pump inhibitors, bisphosphonates, antibiotics and diuretics.</strong></li><li><strong>Having parathyroid dysfunctions and hyperaldosteronism.</strong></li><li><strong>Being older.</strong></li></ul>



<h3 class="wp-block-heading">Long-term
magnesium loss may have disadvantageous effects on:</h3>



<ul class="wp-block-list"><li><strong>brain function</strong></li><li><strong>digestive system</strong></li><li><strong>bone density</strong></li><li><strong>nerve and muscle function</strong></li></ul>



<p>Lack of
bone density can be of particular concern. In more youthful people, magnesium
deficiency may slow down bone growth. It is required to get an adequate amount
of magnesium during childhood when the bones are still growing.</p>



<p>In older
people, magnesium deficiency may advance the risk of bone fractures and
osteoporosis.</p>



<h2 class="wp-block-heading"><strong>Symptoms:</strong></h2>



<h3 class="wp-block-heading">Early signs
of magnesium loss may include:</h3>



<ul class="wp-block-list"><li><strong>weakness</strong></li><li><strong>vomiting</strong></li><li><strong>nausea</strong></li><li><strong>fatigue</strong></li><li><strong>loss of appetite</strong></li></ul>



<h3 class="wp-block-heading">As the
deficiency advances, people may feel:</h3>



<ul class="wp-block-list"><li><strong>seizures.</strong></li><li><strong>abnormal heartbeats.</strong></li><li><strong>cramps and muscle contractions.</strong></li><li><strong>lower calcium volumes in the blood, known as hypocalcemia.</strong></li><li><strong>personality shifts.</strong></li><li><strong>numbness and tingling in the limbs.</strong></li><li><strong>lower potassium amounts in the blood called hypokalemia.</strong></li><li><strong>coronary spasms.</strong></li></ul>



<h3 class="wp-block-heading">Extended
magnesium deficiency can harm a person&#8217;s long-term health and raise the risk of
chronic diseases, including:</h3>



<ul class="wp-block-list"><li><strong>osteoporosis.</strong></li><li><strong>high blood pressure.</strong></li><li><strong>heart disease.</strong></li><li><strong>type 2 diabetes.</strong></li></ul>



<p>Anyone who
feels any of the above symptoms should consult a doctor for tests to discover
the cause.</p>
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<h2 class="wp-block-heading"><strong>Diagnosis and recommended
dietary allowance (RDA)</strong><strong></strong></h2>



<p>Analysis of
magnesium deficiency varies between many countries. This is because it is hard
to precisely measure the level of magnesium in a person&#8217;s body. In the US,
doctors consider a person&#8217;s dietary consumption to discover their magnesium
status.</p>



<p>According to the <a href="https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h2">(NIH)</a> <a href="https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h2" target="_blank" rel="noreferrer noopener" aria-label=" (opens in a new tab)">National Institutes of Health</a>, the recommended dietary allowance for <strong>people from 19 to 30</strong> years old is:</p>



<ul class="wp-block-list"><li><strong>310mg for females</strong></li><li><strong>400mg for males</strong></li></ul>



<p><strong>31 years old or older</strong>, the recommended dietary allowance
is;</p>



<ul class="wp-block-list"><li><strong>320mg for females</strong></li><li><strong>420mg for females</strong></li></ul>



<p>Requirements
are more significant in teenagers between 14 and 18 years old, as well as for
ladies who are pregnant. Younger children need less magnesium than teenagers
and adults.</p>



<h2 class="wp-block-heading"><strong>Foods to consume</strong></h2>



<p>It is
achievable to reach the RDA for magnesium by consuming foods that carry high
levels of magnesium, such as green vegetables, whole grains, fruits, legumes,
and cereals.</p>



<h3 class="wp-block-heading">Some foods
rich in magnesium, ordered from highest to lowest magnesium content, include:</h3>



<ul class="wp-block-list"><li><strong>nuts, mainly almonds, cashews, peanuts</strong></li><li><strong>spinach</strong></li><li><strong>black beans</strong></li><li><strong>edamame</strong></li><li><strong>peanut butter</strong></li><li><strong>whole wheat bread</strong></li><li><strong>avocado</strong></li><li><strong>potato</strong></li><li><strong>rice</strong></li><li><strong>yogurt</strong></li><li><strong>fortified cereals and other food</strong></li></ul>



<h3 class="wp-block-heading">Other foods
providing magnesium include:</h3>



<ul class="wp-block-list"><li><strong>oatmeal</strong></li><li><strong>banana and apples</strong></li><li><strong>kidney beans</strong></li><li><strong>broccoli and carrot</strong></li><li><strong>fish, such as salmon and halibut</strong></li><li><strong>raisins</strong></li><li><strong>chicken breast</strong></li><li><strong>milk</strong></li><li><strong>beef</strong></li></ul>



<p>When
magnesium levels are below, the body uses extra magnesium from the small
intestine, while decreasing the amount that is excreted by the kidneys.</p>



<h4 class="wp-block-heading"><strong>Suggestions for improving
magnesium absorption</strong></h4>



<p>Certain
nutrients and circumstances can influence how much magnesium a person receives.
People requiring to improve their magnesium levels by raising absorption could
try:
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<ul class="wp-block-list"><li><strong>reducing or bypassing calcium-rich foods two hours before or after consuming magnesium-rich foods</strong></li><li><strong>treating vitamin D deficiency</strong></li><li><strong>quitting smoking</strong></li><li><strong>avoiding high-dose of zinc supplements</strong></li><li><strong>consuming raw vegetables instead of cooking them</strong></li></ul>

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