10 Signs Your Body Might Be Screaming for More Magnesium
Feeling tired, stressed, or just plain “off”? You might be surprised to learn that a deficiency in magnesium, an essential mineral, could be the culprit. Magnesium plays a crucial role in hundreds of bodily functions, from muscle and nerve function to blood sugar control and even sleep quality. Ignoring a magnesium deficiency can have significant consequences, so it’s vital to recognize the warning signs. This article explores ten common signs that your body might be crying out for more magnesium, and how supplementing with magnesium, such as magnesium glycinate, can help.
What is Magnesium and Why is it Important?
Magnesium glycinate is also referred to as magnesium diglycinate or magnesium bisglycinate.
Magnesium is an essential nutrient that plays a crucial role in regulating various body functions, including muscle and nerve function, blood sugar levels, and blood pressure. Additionally, this mineral is important for the synthesis of protein, bone, and DNA.
- Muscle and nerve function: Magnesium helps regulate muscle contractions and nerve impulses.
- Blood sugar control: It plays a role in insulin sensitivity and glucose metabolism.
- Blood pressure regulation: It contributes to maintaining healthy blood pressure levels.
- Protein synthesis: It’s essential for building and repairing tissues.
- Energy production: It supports the creation of ATP, the body’s primary energy source.
- Improve Sleep: Magnesium can help relax the body and mind, promoting better sleep quality.
10 Signs You Might Have Low Magnesium:
Muscle cramps and twitches:
Frequent muscle cramps, especially in the legs, are a common sign of magnesium deficiency.
Fatigue and weakness:
Low magnesium can lead to persistent fatigue, even after getting adequate sleep.
Sleep disturbances:
Difficulty falling asleep, staying asleep, or experiencing restless sleep are linked to magnesium deficiency. Supplementing with magnesium glycinate, known for its high bioavailability and calming effects, can significantly improve sleep quality.
Anxiety and irritability:
Magnesium plays a crucial role in calming the nervous system. A deficiency can manifest as increased anxiety, irritability, and mood swings.
Headaches and migraines:
Magnesium is often used to prevent and treat migraines. Low levels can contribute to frequent headaches.
High blood pressure:
Magnesium helps regulate blood pressure, and deficiency can contribute to hypertension.
Constipation:
Magnesium plays a vital role in bowel function. Low levels can cause constipation.
Type 2 diabetes:
Magnesium deficiency is linked to insulin resistance, which is a key factor in developing type 2 diabetes.
Numbness and tingling:
This can occur in the extremities due to impaired nerve function.
Loss of appetite:
Low magnesium levels can sometimes affect appetite.
What to Do if You Suspect Low Magnesium:
If you suspect you might have low magnesium, consult your doctor or a registered dietitian. They can perform blood tests to confirm a deficiency and recommend appropriate treatment. While supplementation can be helpful, it’s crucial to follow medical advice and not self-treat. Magnesium glycinate is a popular form of magnesium supplement due to its high absorption rate and gentle effects on the digestive system.
Recommended Intakes
Sources of Magnesium
Food
Mag is found in a variety of plant and animal foods, as well as in beverages. Excellent sources include green leafy vegetables like spinach, legumes, nuts, seeds, and whole grains[1,4]. Foods high in dietary fiber generally provide magnesium. Additionally, magnesium is added to some breakfast cereals and fortified foods. However, food processing methods, such as refining grains, can significantly reduce magnesium content by removing the nutrient-rich germ and bran[1]. Selected food sources of magnesium are listed in Table 2.
Tap, mineral, and bottled waters can also contain magnesium, though levels vary widely by source and brand, ranging from 1 mg/L to over 120 mg/L.
Typically, the body absorbs about 30% to 40% of the magnesium consumed through diet.
Table 2: Magnesium Content of Selected Foods [2]
The U.S. FDA established Daily Values (DV) to help consumers compare nutrient levels in foods and supplements. The DV for magnesium is 420 mg for adults and children 4 and older [3]. While FDA doesn’t mandate listing magnesium content unless it’s added, foods providing 20% or more of the DV are considered high sources, though all foods contribute to a healthy diet.
Dietary supplements
Mag come in various forms, such as magnesium oxide, citrate, and chloride[4,5]. The Supplement Facts label on these products indicates the amount of elemental magnesium, not the total weight of the compound.
The absorption of magnesium varies by supplement type. Forms that dissolve well in liquid are absorbed more effectively in the gut than less soluble forms[5,6]. Research shows that magnesium aspartate, citrate, lactate, and chloride are more readily absorbed and bioavailable than magnesium oxide and sulfate[6,7]. Additionally, one study found that very high doses of zinc supplements (142 mg/day) can interfere with magnesium absorption and upset the body’s magnesium balance[8].
Vitpro Magnesium Glycinate 400mg supplement delivers 40mg of magnesium per capsule. The recommended dosage is two capsules, taken twice daily, which is designed to complement dietary magnesium intake for optimal absorption by the body. It is also HALAL Certified, making it suitable for Muslim consumers. The supplement is safe for consumption as it is registered with the Ministry of Health Malaysia (KKM).
Magnesium Toxicity
Magnesium toxicity is rare. Consuming certain magnesium supplements in high doses can lead to diarrhea, nausea, and abdominal cramps.
The National Academy of Medicine advises not to exceed 350 mg of supplemental magnesium daily.
Taking a magnesium supplement with more than 350 mg per day is only recommended under medical supervision.
Additionally, magnesium supplements may interact with certain medications, including antibiotics and diuretics.
Can you take 400mg of magnesium all at once?
It’s best to consume your daily magnesium intake throughout the day. Consuming too much at once may lead to symptoms of magnesium toxicity.
When to see a doctor
If adverse symptoms like diarrhea after taking magnesium supplements or medications containing magnesium, you may be consuming too much of it in these forms. In such cases, it’s advisable to consult your doctor for guidance.
For individuals with compromised kidney function, it’s important to discuss the risks associated with magnesium-containing medications and supplements with your doctor to ensure your safety.
References
- Institute of Medicine (IOM). Food and Nutrition Board. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride
. Washington, DC: National Academy Press, 1997. - U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019.
- U.S. Food and Drug Administration. Food Labeling: Revision of the Nutrition and Supplement Facts Labels. 2016.
- Rude RK. Magnesium. In: Ross AC, Caballero B, Cousins RJ, Tucker KL, Ziegler TR, eds. Modern Nutrition in Health and Disease. 11th ed. Baltimore, Mass: Lippincott Williams & Wilkins; 2012:159-75.
- Rude RK. Magnesium. In: Coates PM, Betz JM, Blackman MR, Cragg GM, Levine M, Moss J, White JD, eds. Encyclopedia of Dietary Supplements. 2nd ed. New York, NY: Informa Healthcare; 2010:527-37.
- Ranade VV, Somberg JC. Bioavailability and pharmacokinetics of magnesium after administration of magnesium salts to humans. Am J Ther 2001;8:345-57. [PubMed abstract].
- Walker AF, Marakis G, Christie S, Byng M. Mg citrate found more bioavailable than other Mg preparations in a randomized, double-blind study. Mag Res 2003;16:183-91. [PubMed abstract].
- Spencer H, Norris C, Williams D. Inhibitory effects of zinc on magnesium balance and magnesium absorption in man. J Am Coll Nutr 1994;13:479-84. [PubMed abstract].