Magnesium Deficiency Signs and Symptoms
Magnesium is one of the most abundant minerals in the Human body and it is used in more than 300 physiological processes. And apparently one of the biggest deficiencies in our culture.
The symptoms are so wide ranged that is is very easily overlooked.
This happened to me . It started with me missing some sleep at night, until my sleep stopped completely. I was irritable, brain fogginess, my legs cramped so badly at night I couldn't imagine how I would walk the next day. This went on for several months that I became severely depressed. I was irritable and the world was not making sense to me. I paid a visit to my physician, and the only answer I got was that I was suffering form anxiety, and that I needed anti-anxiety meds.
She was right. By now my anxiety level was so high I could jump off a building just to stop feeling the way I was.
Thankfully my rebel personality was telling me that there had to be a cause to this symptoms. I set out to research my condition and symptoms. I needed an answer. While my condition was a bit complex I learned that one my deficiencies was Magnesium. How could that be? I eat so well I thought! Well, just like I tell all my clients, food is not enough. Our food supply is depleted of essential mineral and vitamins. We must supplement.
My story is a good example of it. After 3 days of supplementing not only Magnesium but Vitamin D3, and Calcium (as Magnesium and Calcium depend on each other for absorption ) I slept, Yes, I slept soundly for the first time in months!
According to the research about 80% of Americans are deficient. That is a big number!
Here are some of the most common symptoms:
Fatigue (Physical, Mental and Emotional)
Aches and Pains
Muscle spasms and cramping
Poor Cognitive Processing
Lack of Appetite
Headaches and Migraines
HOW TO KNOW IF YOU ARE DEFICIENT
If you have ever been tested, chances are you got the wrong test. The body stores more than half of its magnesium in the bones and soft tissues, therefore you need to test your intracellular magnesium not your serum magnesium.
The test you want is called the magnesium RBC test. This test measures the amount of magnesium stored in your red blood cells, which gives you an indication of how much magnesium your body has in reserves in your bones and soft tissues.
Make sure to eat plenty of the following foods:
Nuts and Seeds
Because magnesium regulates hundreds of processes in your body, it’s a mineral supplement worth looking into. Since it’s difficult to overdo magnesium (your bathroom habits will tell you when you’ve taken it too far), and because you’re likely to see results within a few days, magnesium is a safe supplement to experiment with to see if it helps you.
There are 10 or so more common forms of magnesium supplements on the market, and they don’t all treat the same symptoms. In general, women need about 320 mg of magnesium per day, and men need about 420 mg per day.
WHICH MAGNESIUM TO TAKE?
There are several forms of magnesium and each has its function. Here is an excerpt from:
ENERGY AND MUSCLE SORENESS: MAGNESIUM MALATE
Magnesium malate is a good one to take in the morning. It contains malic acid, which has been shown in rodent studies to improve stamina. It soothes muscle pain by relaxing tense areas, and has provided substantial relief to fibromyalgia patients in scientific tests.
MEMORY AND BRAIN FUNCTION: MAGNESIUM THREONATE
Your nervous system quickly absorbs magnesium threonate, making it a favorite of people who appreciate a boost for their nervous system and brain. Rodent studies show magnesium threonate prevents synaptic loss and a reversal of cognitive deficits in Alzheimer’s disease.
It not only promotes learning and retention but in rodent studies, it has also been shown to prevent memory deficits. Magnesium threonate is gaining attention for its brain protective properties, especially against cognitive decline from aging.
CONSTIPATION: MAGNESIUM OXIDE
If you’re pooping less than once a day, small doses of magnesium oxide throughout the day can help keep your digestion moving. If you’re going once or more per day, you might want to look at other forms. Of all the forms of magnesium, magnesium oxide is the one most likely to give you disaster pants.
RELAXATION: MAGNESIUM CITRATE
The popular magnesium supplement Natural Calm contains magnesium citrate because, as the name implies, it has calming properties. It’s known to promote mental and muscle relaxation, and has been proven to reduce nighttime muscle cramping.
Since magnesium citrate doesn’t pass through you as quickly as magnesium oxide, you’re likely to absorb more of it. If you are sensitive to magnesium oxide, start with a little magnesium citrate and work your way up to find your dose.
BEST-ABSORBED MAGNESIUM: MAGNESIUM CHLORIDE
You’ll find magnesium chloride “oil” in a body spray. The topical magnesium oil isn’t actually an oil — it just feels a little slippery because magnesium chloride is slightly more alkaline than water. You can absorb a lot of magnesium through the skin with magnesium oil sprays.
Topical magnesium is best for people who have digestive trouble or other health problems, such as low stomach acid or adrenal fatigue. If you have trouble maintaining your mineral balance, you might benefit from a magnesium supplement you absorb through your skin.
When you first start supplementing, you may notice a tingle after application. As your magnesium stores build up, that tingle will subside. If the tingle is troublesome, you can rinse it off as soon as it dries — it absorbs that quickly.
If you don’t like the feeling on your skin, you can also get magnesium chloride drops to put in your drinking water.
MUSCLE RELAXATION AND DETOX: MAGNESIUM SULFATE (EPSOM SALTS)
Your local grocery store and pharmacy carry bags of epsom salt, which contain magnesium sulfate. Added to the bath, epsom salts soothe sore muscles. A relaxing epsom soak also draws toxins out of your pores.
You don’t absorb much magnesium in an epsom salt bath, but that’s no reason to trade your bath for capsules. Sprinkle in your epsom salt, add a few drops of your favorite calming essential oils and soak your stress away.
Some people take magnesium sulfate internally, but it’s easy to overdo it. If you ingest epsom salt, you’re more likely to cause gastric distress than get any benefits.
SLEEP: MAGNESIUM GLYCINATE
Magnesium glycinate is a highly absorbable form of magnesium. It’s a good choice if you want to raise your levels quickly, and it’s especially a good choice if you get an upset stomach with other forms.
The glycine content in collagen is the reason a lot of people like to take a spoonful of collagen before bed. The magnesium is bound to glycine, a calming amino acid that in a small-scale test was reported to help people sleep.
HOW MUCH SHOULD YOU TAKE?
Every supplement package includes specific instructions on how much to take. Follow the directions, and you should be just fine.
Don’t worry about balancing your supplement with the magnesium you get from foods — your kidneys keep the right balance by filtering out excess magnesium from foods. But with supplemental magnesium, there is a risk of getting too much and suffering from magnesium toxicity. Before taking any supplement, make sure it’s okay with your doctor.
If magnesium makes you feel anxious, your body might be out of balance with other minerals, like sodium and potassium. You also need adequate levels of B vitamins, boron, and other trace minerals, which help to make sure you absorb the right amount of magnesium. Your doctor can order tests to make sure everything is in balance.