Having a magnesium deficiency can be dangerous, and people with type 2 diabetes, digestive problems such as Crohn’s disease, and those with kidney issues are at risk of the health concern.
According to a study, it’s believed that almost half (45 percent) of Americans are magnesium deficient, and 60 percent of adults aren’t reaching the average dietary intake.
Over in the UK, studies suggest that more than 50 percent of the population may be living with suboptimal magnesium levels, as per WeCovr.
Unfortunately, the health problem is notoriously difficult to diagnose.
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This is because signs commonly don’t appear until levels become severely low.
Below, we’ve detailed everything you need to know about magnesium, including how it impacts the body, and the number one sign that signals your levels are low.
What is magnesium?
Magnesium is a mineral that the human body uses to function properly, Harvard Health stated.
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It helps regulate the body’s calcium and blood sugar levels, helps to produce protein, and is a cofactor in more than 300 enzyme systems.
Magnesium is also required for energy production, oxidative phosphorylation, and glycolysis, as per the National Institutes of Health’s Office of Dietary Supplements.
The adult body contains approximately 25 grams of magnesium; 50 to 60 percent of this is present in the bones, and most of the rest in soft tissue.
Less than 1 percent of total magnesium is in blood serum, and these levels are kept under tight control, the office stated.
Symptoms of low magnesium
According to Erin Barrett, director of product innovation and scientific affairs at Shaklee, the number one symptom of low magnesium levels is muscle cramps.
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"When magnesium is low, nerves and muscles become more excitable,” she told Prevention.
Of course, there are a number of non-specific warning signs - such as fatigue and anxiety - but Prevention explained that these muscle cramps, twiches, spasms or tingles are arguably 'the most unique' symptom to look out for.
This can happen at night time, or during the day, forcing you to feel like your muscles are too tight and won’t relax during activities such as walking.
“Magnesium is one of those under-the-radar minerals that quietly powers hundreds of essential processes in the body,” Samantha Peterson, R.D., founder and CEO of Simply Wellness, added.
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A magnesium deficiency may also increase the likelihood of you experiencing muscle cramps after rigerous exercise, as per Harvard Medical School.
Spasms and knots may also occur alongside a low appetite, nausea, fatigue, and general weakness.
Health Direct stated that abnormal heart rhythms (arrhythmias) are another symptom, as is hypocalcemia (low serum calcium) and hypokalaemia (low potassium levels).
How to get more magnesium into your body
“The UK recommended daily allowance for magnesium is 300mg for men and 270mg for woman,” nutritionist Eli Brecher told Women's Health Magazine.
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To prevent a magnesium deficiency, you should eat a healthy, balanced diet containing magnesium-rich foods, including pumpkin seeds, almonds, and green leafy vegetables such as spinach.
Brecher also said you can get extra magnesium by absorbing it through the skin.
“Adding some Epsom salts (magnesium sulphate) to a bath is a great way to soothe sore muscles and aid recovery after exercise while winding down in the evening,” she added.
To make the most of your magnesium intake, you could start taking vitamin B6 and zinc supplements, according to the food expert.
However, it’s advised you speak to your GP before taking any supplements or altering your diet.
This is because magnesium can also interact with common medications, Brecher added.
Ella Scott