If there were a do-it-all nutrient award, it might go to magnesium. This trace mineral plays a critical role in helping your body function successfully. From being a component of our bones, it is also needed for over 300 enzymatic reactions in the human body.

Magnesium plays a crucial role in muscle contraction, blood vessel function, nerve function, and the formation of neurotransmitters. It also helps maintain a healthy heart rhythm.

The alarming news is, you might not be getting enough. If you’re deficient or simply running a lower-than-optimal level, it can have far-reaching consequences for your day-to-day well-being. For women under 30, the recommended daily intake is 310 milligrams (mg) and 320 mg for those older than 30. For men under 30, it’s 400 mg and 420 mg for those over 30.

Symptoms of Magnesium Deficiency

The symptoms of magnesium deficiency can change over time and as the deficiency progresses and becomes more serious. They include the following.

Early Symptoms of Magnesium Deficiency

• Loss of appetite
• Nausea
• Vomiting
• Fatigue
• Weakness
• Tremors

Later Symptoms of Magnesium Deficiency

• Numbness and tingling
• Muscle cramps or spasms
• Personality changes (mental health disorders like depression have been associated with low magnesium levels; while the evidence is conflicting, one meta-analysis found that magnesium supplementation can improve depression).
• Changes in bone structure, leading to osteoporosis; research has shown that magnesium supplementation can alleviate osteoporosis symptoms.

Symptoms of Severe Magnesium Deficiency

An electrolyte imbalance, driving down calcium or potassium levels. Consequences of a condition like hypokalemia (low potassium) include symptoms such as muscle weakness and fatigue.

• Seizures
• Abnormal heart rhythms
• Delirium

It’s possible that chronic insufficiency of magnesium — meaning your level is low but not deficient — can also create problems.

Possible Complications of Suboptimal Magnesium Levels

Headaches and Migraine

Magnesium may play a role in neurotransmitters that help control or block pain, according to the American Migraine Foundation.

Muscle Cramping With Exercise

Because magnesium is an electrolyte necessary for muscle function, you may notice that you suffer from frequent cramps during physical activity.

Restless Legs Syndrome (RLS) or Nighttime Muscle Spasms

Leg cramping at night is thought to be associated with magnesium deficiency, and magnesium supplementation is widely used to ease these cramps. Some anecdotal evidence suggests supplementation may relieve symptoms of restless legs syndrome. Studies have reported a link between lower magnesium levels and RLS severity. [8] While research hasn’t been conclusive, one study, where subjects supplemented with either magnesium, vitamin B6, or a placebo, found that taking magnesium oxide or vitamin B6 significantly improved sleep quality and RLS symptoms, with magnesium showing greater effectiveness than vitamin B-6 (pyridoxine).

Anxiety or Depression

Certain neurotransmitters require magnesium to function correctly. When neurotransmitters are unbalanced, you may feel anxious and struggle to calm down, increasing the risk of mental conditions like anxiety and depression.

Constipation

Magnesium supports muscular function in the colon wall and helps you relax, both which encourage bowel movement and reduce constipation.

Fatigue

Magnesium has a hand in adenosine triphosphate synthesis, says Wagner, which is produced in the mitochondria, or the energy factory of cells.

When to See a Medical Professional

Make an appointment at Rewind Aesthetics, Concierge Medicine, Dermatology, and Trichology by Formula Health in Lexington, Kentucky if you are concerned that your symptoms or health issues may be a result of magnesium deficiency or that your level may not be optimal, or call us at (859) 800-0771.

If you’re experiencing the following symptoms, especially if they’re persistent, it’s a good idea to make an appointment as soon as possible:

• Loss of appetite
• Nausea
• Vomiting
• Fatigue
• Weakness
• Numbness and tingling
• Muscle cramps
• Abnormal heart rhythm

If you have a health condition that can lead to a magnesium deficiency, like Crohn’s disease, it’s important to see your provider regularly to make sure your magnesium levels are in the healthy range.