Magnesium Deficiency – The Signs

Magnesium deficiency keeing you awake?

Magnesium deficiency keeing you awake?

Magnesium Deficiency – What are the Signs?

A magnesium deficiency is very hard to detect without a visit to the doctor for an actual test of your blood levels. However, there are some factors in your life that may suggest deficiency in magnesium that are worth looking at first. These factors fall into two categories:

1- Symptoms of magnesium deficiency
2- Things you are doing or drinking that leach magnesium from your body

Let’s look at the symptoms first, varied as they are:

Insomnia-
Tiredness and insomnia (funny how there go hand in hand) are the earliest signs of a deficiency. You are restless at night, and may wake up frequently. During the day, you’re just tired. Any reason for this? It could be stress, yet stress itself is know to use up the body’s magnesium.

Nausea and vomiting, with loss of appetite
Another early sign.

Later stage signs of numbness, muscle twitching, irregular heartbeat and coronary spasms-
These are scarier. Nothing like laying awake at night with insomnia, and feeling your heart struggle. It certainly was enough for me to start looking at sources of magnesium in food.

Headaches

These are frequently reported, and I have personally heard from people who have stopped chronic headaches that they have suffered for as long as 2 years by simply upping their consumption of foods high in magnesium. Others have supplemented the foods with magnesium “oil,” a topical application.

There are numerous other signs that cover just about everything you can imagine, including depression (insufficient magnesium lowers the body’s production of the neurochemical serotonin), mood swings, jumpiness and more.

Remember, even before you consult with a doctor, there is no harm in increasing your natural intake of magnesium. It is only with supplements that you need to be careful of dosage.

Now…take the symptoms above and consider what you are doing to your body that might be draining you of magnesium.

Stress, both mental and physical, excess coffee, sugar, salt, alcohol and sweetened sodas all have an effect. So does tobacco and excess sweating. Various medications are also know to deplete the magnesium in your body.

Moreover, there’s the big issue of excess calcium. Yes, it’s possible to take in too much calcium, which ironically has the effect of making your bones weaker. Excess calcium depletes your magnesium. Osteoporosis and fragile bones can actually be caused by calcium rather than prevented.

On the other hand, too much magnesium is simply not possible when you source it naturally from food.

If you can identify with some of the signs above, it’s a very good idea to start increasing your magnesium intake immediately. Follow the links above to see what foods you need, and get ahead of any magnesium deficiency that may be dragging you down in every area of your life and health.

The list below is extracted from Dr. C. Dean’s book, and list some of the conditions that have been shown to be linked with magnesium deficiencies.

Magnesium deficiency triggers or causes the following conditions:
• Anxiety and Panic attacks- Magnesium (Mg) normally keeps adrenal stress hormones under control.
• Asthma- Both histamine production and bronchial spasms increase with Mg deficiency.
• Blood clots- Mg has an important role to play in preventing blood clots and keeping the blood thin-much like aspirin
but without the side effects.
• Bowel disease- Mg deficiency slows down the bowel causing constipation, which could lead to toxicity and
malabsorption of nutrients, as well as colitis.
• Cystitis- Bladder spasms are worsened by Mg deficiency.
• Depression-Serotonin, which elevates moods, is dependent on Mg. A Mg-deficient brain is also more susceptible to
allergens, foreign substances that can cause symptoms similar to mental illness.
• Detoxification- Mg is crucial for the removal of toxic substances and heavy metals such as aluminum and lead.
• Diabetes- Mg enhances insulin secretion, facilitating sugar metabolism. Without Mg insulin is not able to transfer
glucose into cells. Glucose and insulin build up in the blood causing various types of tissue damage.
• Fatigue- Mg-deficient patients commonly experience fatigue because dozens of enzyme systems are under-functioning.
An early symptom of Mg deficiency is frequently fatigue.
• Heart disease- Mg deficiency is common in people with heart disease. Mg is administered in hospitals for acute
myocardial infarction and cardiac arrhythmia. Like any other muscle, the heart muscle requires Mg. Mg is also used to
treat angina, or chest pain.
• Hypertension- With insufficient Mg, spasm of blood vessels and high cholesterol occur, both of which lead to blood
pressure problems.
• Hypoglycemia- Mg keeps insulin under control; without Mg episodes of low blood sugar can result.
• Insomnia- Sleep-regulating melatonin production is disturbed without sufficient Mg.
• Kidney Disease- Mg deficiency contributes to atherosclerotic kidney failure. Mg deficiency creates abnormal lipid
levels and worsening blood sugar control in kidney transplant patients.
• Liver Disease leading to liver failure- Mg deficiency commonly occurs during liver transplantation.
• Migraine- Serotonin balance is Mg-dependent. Deficiency of serotonin can result in migraine headaches and
depression.
• Musculoskeletal conditions- Fibrositis, fibromyalgia, muscle spasms, eye twitches, cramps and chronic neck and back
pain may be caused by Mg deficiency and can be relieved with Mg supplements.
• Nerve problems- Mg alleviates peripheral nerve disturbances throughout the whole body, such as migraines, muscle
contractions, gastrointestinal spasms, and calf, foot and toe cramps. It is also used in treating central nervous symptoms
of vertigo and confusion.
• Obstetrics and Gynecology- Mg prevents Premenstrual Syndrome; prevents dysmenorrhea (cramping pain during
menses); is important in the treatment of infertility; and alleviates premature contractions, preeclampsia, and eclampsia
in pregnancy. Intravenous Mg is given in obstetrical wards for pregnancy-induced hypertension and to lessen the risk of
cerebral palsy and Sudden Infant Death Syndrome (SIDS). Mg should be a required supplement for pregnant mothers.
• Osteoporosis- Use of calcium with Vitamin D to enhance calcium absorption without a balancing amount of Mg causes
further Mg deficiency, which triggers a cascade of events leading to bone loss.
• Raynaud’s Syndrome- Mg helps relax the spastic blood vessels that cause pain and numbness of the fingers.
• Tooth decay- Mg deficiency causes an unhealthy balance of phosphorus and calcium in saliva, which damages teeth.

Material excerpted from Dean, Carolyn. The Miracle of Magnesium (2003 Ballantine Books: New York, NY), 2003. pp. 5-7

Enhanced by Zemanta

Magnesium Supplements

Magnesium SupplementsBefore looking at magnesium supplements, are you doing all you can to get more magnesium in your system? In addition to eating magnesium rich foods, have you cut down on your consumption of alcohol, fat, soft drinks and other things that reduce your body’s ability to absorb magnesium? Have you even tried bathing with Epsom salts? (Yes, the magnesium is absorbed through your skin that way.)
Still, many conditions can cause a magnesium deficiency – as can many prescription drugs.
In a study of the diet of 564 adult Americans, male and female, the average intake of magnesium was found to be less than two-thirds of the RDA for men and less than 50% of the RDA for women. Add to this that many doctors believe the RDA to be less than half what is really needed, and that puts most people in the magnesium deficient category.
If you believe you need help in the form of magnesium supplements, we can take a look at some here. First, let’s look at what the Mayo Clinic lists as the official RDA for magnesium in both the USA and Canada:

USA                             Canada

Infants up to 3 years old:         40-80 mg                20–50 mg
Children 4 to 6 years old:         120 mg                    65mg
Children 7 to 10 years old:      170 mg                    100–135 mg
Adolescent to adult males:      270–400 mg        130–250 mg
Adolescent to adult females:   280–300 mg        135–210 mg
Pregnant females:                        320 mg                    195–245 mg
Breast-feeding females:             340–355 mg         245–265 mg

This chart is for “normal” people. If your body is expelling more magnesium than it should, you will need higher doses.

But taking supplements, you should consult a doctor. It is possible to get too much magnesium when you are using most supplements. Also, if you are taking any medication at all, you should confirm with your doctor that magnesium supplements with not interfere with them. If you have heart disease or kidney problems, check with your doctor as well about these.

With that in mind, lets look at how to add magnesium to your body.

First off, most magnesium supplements can be enhanced by taking additional vitamins that aid in magnesium absorption. Starting with chelated magnesium (the kind that is best absorbed by the body) you can aid your magnesium supplements by the following:

? Calcium (one or two parts calcium for one part magnesium)
? Vitamin C (helps your body utilize magnesium)
? Take your supplements with food
? Avoid taking vitamin D, which can interfere with magnesium

If you miss a does of magnesium, take it as soon as possible. However, if it is almost time for your next dose, just skip the missed does. In other words, do not double dose.

Next up….which supplements to take?

This is where I get a bot stuck. The fact is, oral supplements do not absorb well. On top of that, they affect the digestive tract and could increase the chance of diarrhea. For some things, oral supplements, but for magnesium I highly doubt their efficacy.

On the other hand, the effectiveness of epsom salt baths are well established. Going on this, I tend to believe that transdermal (absorbed through the skin) supplements may be the way to go. I put a banner on the front page, just above the list, and also provide a link here to what may be the best option so far as this goes – from a distributor called Ancient Minerals.

I am still open to hearing more, and encourage comments from other people who have tried magnesium oils for skin applications. So far, they seem far superior to magnesium supplements.

Magnesium Supplements

Are you doing all you can to get more magnesium in your system? In addition to eating magnesium rich foods, have you cut down on your consumption of alcohol, fat, soft drinks and other things that reduce your body’s ability to absorb magnesium? Have you even tried bathing with Epsom salts? (Yes, the magnesium is absorbed through your skin that way.)

Still, many conditions can cause a magnesium deficiency – as can many prescription drugs.

In a study of the diet of 564 adult Americans, male and female, the average intake of magnesium was found to be less than two-thirds of the RDA for men and less than 50% of the RDA for women. Add to this that many doctors believe the RDA to be less than half what is really needed, and that puts most people in the magnesium deficient category.

If you believe you need help in the form of magnesium supplements, we can take a look at some here. First, let’s look at what the Mayo Clinic lists as the official RDA for magnesium in both the USA and Canada:

Person

U.S.
(mg)

Canada
(mg)

Infants up to 3 years old

40-80

20–50

Children 4 to 6 years old

120

65

Children 7 to 10 years old

170

100–135

Adolescent to adult males

270–400

130–250

Adolescent to adult females

280–300

135–210

Pregnant females

320

195–245

Breast-feeding females

340–355

245–265

This chart is for “normal” people. If your body is expelling more magnesium than it should, you will need higher doses.

But taking supplements, you should consult a doctor. It is possible to get too much magnesium when you are using most supplements. Also, if you are taking any medication at all, you should confirm with your doctor that magnesium supplements with not interfere with them. If you have heart disease or kidney problems, check with your doctor as well about these.

With that in mind, lets look at how to add magnesium to your body.

First off, most magnesium supplements can be enhanced by taking additional vitamins that aid in magnesium absorption. Starting with chelated magnesium (the kind that is best absorbed by the body) you can aid your magnesium supplements by the following:

l Calcium (one or two parts calcium for one part magnesium)

l Vitamin C (helps your body utilize magnesium)

l Take your supplements with food

l Avoid taking vitamin D, which can interfere with magnesium

If you miss a does of magnesium, take it as soon as possible. However, if it is almost time for your next dose, just skip the missed does. In other words, do not double dose.

Next up….which supplements to take?