Magnesium Deficiency

Magnesium is a major mineral that your body needs for biochemical reactions to occur and for your muscles and nerves to function normally. About half of your body's magnesium is stored in your bones the rest is in the cells of your organs and other tissues.

The recommended dietary allowance for magnesium depends upon your age and gender. Adult males need around 400 to 420 milligrams per day and women need 310 to 32 milligrams per day.

Magnesium is found in green vegetables (such as spinach) legumes, nuts, seeds and whole-grains. Halibut, oatmeal, peanuts and yogurt are also good sources of magnesium.

 

 

 

 

 

 

Magnesium Deficiency Symptoms

Symptoms of magnesium deficiency aren't common, but they can mimic other disorders. Not getting enough dietary magnesium may increase your risk of cardiovascular diseases and decreases your immune system function.

When you don't get enough magnesium you may feel weak and tired, lose your appetite and you may become nauseated and start vomiting. As the deficiency progresses problems may include numbness, tingling, muscle cramps, seizures, and abnormal heart rhythms.

 

What Causes Magnesium Deficiency?

Magnesium deficiency can occur when you don't consume enough foods that contain magnesium, or if you suffer from certain health problems or take medications that may result in the loss of magnesium or reduce the amount your body can absorb in your small intestine. Diabetes, alcoholism, Crohn's disease, celiac disease, or intestinal surgery may result in magnesium deficiency.


If you have magnesium deficiency symptoms, you need to see a health care provider who can order blood tests to determine if a magnesium deficiency is the problem or if there are other causes.

 

Can You Get Too Much Magnesium?

Getting too much magnesium from the foods you eat is very unlikely; however taking large amounts of dietary magnesium supplements can cause diarrhea and abdominal cramps. Taking too much magnesium for longer periods of time may result in changes in mental status, nausea, loss of appetite, diarrhea, weakness, low blood pressure, difficulty breathing and irregular heartbeat. Don't take magnesium supplements in large doses (more than 350 mg per day is the tolerable upper intake) without speaking with your health care provider.