Magnesium deficiency is a silent health problem that may appear through several signs. Symptoms of magnesium deficiency may include feeling tired, muscle cramps, sleep disturbances, and heart palpitations.
At Al Mousa Specialist Hospital, we pay great attention to diagnosing and treating mineral disorders in the body, through the latest medical analysis devices, and a specialized medical team that provides comprehensive and integrated care to ensure the health and safety of patients.
What are the early symptoms of magnesium deficiency?
Magnesium deficiency is a health problem that often begins with simple, vague symptoms, and may gradually develop into more noticeable and serious symptoms if left untreated.
1. An urgent desire to eat chocolate or salty foods
One of the symptoms of magnesium deficiency is that many people who suffer from magnesium deficiency feel a sudden desire to eat chocolate or foods rich in sodium.
2. Difficulty with mental focus or “brain fog”
It is one of the first signs that some people notice, which is a feeling of lack of clarity in the mind, frequent forgetting simple things, and difficulty absorbing information.
Magnesium plays an essential role in transmitting nerve signals between cells, and its deficiency weakens brain activity and affects concentration and attention.
3. Nails break easily and become weak
It is a silent skin symptom that many do not associate with mineral deficiency.
4. Restless legs when sitting or sleeping
This is known as “restless leg syndrome,” where a person feels a constant urge to move their legs while sitting or before sleeping.
5. Epistaxis (slight bleeding from the nose for no apparent reason)
Although rare as a direct symptom, it may occur due to capillary fragility.
6. Feeling light-headed or transient dizziness
Magnesium deficiency affects blood pressure and microcirculation in the brain, and a person can feel it when standing up suddenly or with minor mental stress.
7. Increased sensitivity to sound or light
The person may feel that normal sounds have become annoying or that lights bother him more than usual.
8. Unjustified nervous tension or excessive nervousness
Magnesium acts as a natural tranquilizer for the nerves, and helps regulate cortisol (the stress hormone), and its deficiency leads to nervous hyperactivity.
9. Mild sleep disturbances
Magnesium stimulates the production of GABA, which is responsible for calming the brain and entering deep sleep, and its deficiency leads to disturbances in the sleep cycle.
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Magnesium helps dilate blood vessels and improve blood flow, and its deficiency may cause narrowing of capillaries and poor peripheral blood circulation, so its deficiency causes a constant feeling of coldness in the hands and feet.
What are the symptoms of advanced magnesium deficiency?
1. Arrhythmia
- Such as: atrial fibrillation, rapid heartbeat, or a disturbing slowdown.
- The patient feels severe palpitations, irregular contractions, or sudden severe dizziness.
- The reason for this is that magnesium regulates electrical signals in the heart, and its deficiency disturbs the balance of potassium and calcium within heart muscle cells.
2. Painful and severe muscle spasms (Muscle cramps)
- Unlike early mild jerks or restlessness, these spasms are violent, sudden, and may last several minutes.
- It affects the legs, hands, or even the muscles of the face and jaw.
- It may interfere with movement or sleep.
3. Seizure-like episodes
- They are not normal muscle spasms, but rather resemble the nervous spasms that occur in epilepsy, and occur as a result of hyperexcitability of nerve cells.
- It is accompanied by a temporary loss of consciousness in some cases.
4. Serious mental changes
- Symptoms of magnesium deficiency include confusion, delirium, hallucinations, and loss of awareness of time or place.
- Some may misdiagnose them as psychological disorders, but they are caused by neurological dysfunction due to magnesium deficiency.
5. Lack of calcium or potassium in the blood
It is detected by tests, because magnesium is necessary to stabilize mineral levels in the blood, and leads to additional symptoms of magnesium deficiency, such as:
- More severe cramps.
- عدم انتظام ضربات القلب.
- Severe muscle weakness.
Weakness in voluntary muscles
- It may reach the point of difficulty getting up, carrying things, or even walking, and not just fatigue or heaviness in the limbs as in the early stages.
Shortness of breath or difficulty swallowing
- It occurs as a result of a spasm of the muscles of the larynx or diaphragm.
- In rare and advanced cases, this may lead to suffocation or the need for respiratory support.
Fluid retention or swelling of the ankles and feet
- It may be accompanied by difficulty urinating or a change in urine color.
Staggering or loss of balance
- The patient may fall while walking, or feel as if the ground is unstable.
Chronic neurological symptoms such as deep depression or pathological anxiety
- It differs from transient anxiety or simple nervousness, as it is persistent, severe, and may affect daily performance and social relationships.
- In rare cases, it may develop into severe depressive tendencies or recurrent panic attacks.
Causes of magnesium deficiency
Magnesium deficiency can occur for multiple reasons, some related to lifestyle or diet, and others as a result of diseases or the use of certain medications.
First: nutritional and behavioral reasons
- Poor nutrition or not eating foods rich in magnesium
- Such as leafy vegetables, nuts, legumes, and whole grains.
- Unbalanced diets, or excessive reliance on processed foods.
- Excessive drinking of caffeine or alcohol
Caffeine (such as coffee and tea) and alcohol increase the loss of magnesium through the urine and reduce its absorption in the intestine.
- Relying on fast food or low-nutrient diets
Such as low-calorie diets for long periods without supplements.
Second: pathological reasons
- Gastrointestinal diseases affecting absorption
- Such as Crohn's disease, ulcerative colitis, celiac disease, and chronic diarrhea.
- These conditions lead to poor absorption of magnesium from the intestine.
- Kidney disease
- The kidneys control magnesium balance, and any imbalance in them may lead to loss of magnesium in the urine.
- Conditions such as renal failure or inflammation of the renal tubules.
- Uncontrolled diabetes
- It leads to increased urination, which causes loss of magnesium from the body.
- Insulin resistance also affects mineral balance.
- Hyperthyroidism or parathyroidism
- It causes a disturbance in the absorption of calcium and magnesium.
Third: Pharmaceutical reasons
Use of some medications for long periods, such as:
- مدرات البول (such as furosemide, hydrochlorothiazide): Increases the excretion of magnesium from the body.
- Proton pump inhibitors (PPI) Such as omeprazole: reduces the absorption of magnesium from the intestine.
- Cancer medications or chemotherapy.
- المضادات الحيوية Such as gentamicin.
Fourth: Other reasons
- Chronic psychological stress
- It raises levels of the hormone cortisol, which increases the body’s consumption of magnesium and reduces its retention.
- الحمل والرضاعة
- Because the body consumes larger amounts of magnesium to support fetal growth and milk production.
- Excessive sweating or strenuous physical activity without compensation
- Loss of magnesium through sweat, especially in hot climates or during strenuous exercise.
- العمر المتقدم
- Elderly people are more susceptible to magnesium deficiency due to poor absorption and taking multiple medications.
What are the complications of magnesium deficiency?
Complications are serious or permanent consequences that occur if the deficiency persists for a long time without treatment.
1. Osteoporosis and poor bone density
- It occurs because magnesium helps stabilize calcium within the bones.
- Its chronic deficiency disturbs the balance of calcium and vitamin D, which increases the risk of fractures, especially in the elderly.
2. Cardiovascular diseases
This is because magnesium helps relax blood vessels and regulate heartbeat, and its deficiency leads to heart stress and electrical disturbances.
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- تصلب الشرايين.
- Increased risk of heart attack or stroke.
3. Chronic deficiency of potassium and calcium
- This is because the body cannot regulate these two minerals without sufficient magnesium.
- This deficiency later leads to problems with the nerves, muscles, heart, and bones.
4. Deterioration in kidney function
- Magnesium deficiency may lead to damage to the tiny renal cells, thus impairing their ability to regulate minerals and excrete waste, which increases the risk of kidney stones.
5. Chronic neurological disorders
- In the long term, neurological dysfunction resulting from magnesium deficiency leads to difficult-to-control psychological problems such as bipolar disorder and treatment-resistant depression
6. Severe seizures or permanent epilepsy
- Chronic deficiency may lead to abnormal electrical activity in the brain, with accompanying low calcium.
- In some cases, the patient needs long-term treatment with antispasmodics.
7. Weak immunity and increased susceptibility to infection
- Magnesium deficiency impairs the activity of immune cells (T-cells and NK cells), which increases the frequency of colds, fungal infections, and infections.
8. Problems with pregnancy and childbirth
In women, chronic magnesium deficiency may lead to:
- Gestational hypertension.
- Preeclampsia.
- الولادة المبكرة.
- Poor growth of the fetus inside the uterus.
9. Impotence in men
- There is a relationship between low magnesium and poor testosterone production, which negatively affects sexual desire and ability.
10. Poor response to drug treatment
- Many heart, blood pressure, or nerve medications require an appropriate level of magnesium to be fully effective.
The best natural sources of magnesium
It is one of the best natural sources rich in magnesium, which is recommended to be included in the daily diet to maintain the balance of magnesium in the body, especially for those who notice symptoms of magnesium deficiency:
First: plant sources
- Dark leafy vegetables: Like spinach, cabbage, chard, and arugula, they contain large amounts of magnesium, iron, and vitamin K.
- البقوليات: Such as lentils, chickpeas, beans, fava beans, and lupine.
- Raw nuts: Such as almonds, cashews, pistachios, walnuts, and hazelnuts.
- Seeds: Such as pumpkin seeds, chia seeds, flax seeds, and sunflower seeds.
- الحبوب الكاملة: Such as oats, brown rice, whole wheat, barley, and quinoa.
- Dark chocolate (70% cocoa and above): One of the richest and most famous natural sources of magnesium.
- Avocado: Rich in magnesium, potassium, and healthy fats.
- Sweet potatoes: A good source of magnesium and complex carbohydrates.
Second: animal sources
- Fatty fish: Such as salmon, mackerel, sardines, and tuna.
- Dairy and its derivatives: Such as curd, yogurt, and white cheese.
- Eggs: Especially the yolk, it contains a moderate amount of magnesium and is a good source of protein and essential vitamins.
Frequently asked questions
What are the symptoms of zinc and magnesium deficiency?
The most prominent symptoms of magnesium deficiency are: muscle spasms, insomnia, general fatigue, and irregular heartbeat.
What fruits contain magnesium?
Magnesium is found in several types of fruits, such as avocados, bananas, fresh and dried figs, dried apricots, pineapple, watermelon, all kinds of berries, and strawberries.
What are the symptoms of magnesium deficiency in women?
There are certain symptoms of magnesium deficiency that may be more noticeable or impactful in women due to hormonal differences, such as increased severity of menstrual symptoms, menstrual disturbances, worsening menopausal symptoms, increased risk of osteoporosis, and may affect regular ovulation and cause fertility problems.
How do I raise magnesium quickly?
To increase magnesium quickly, eat foods rich in it, such as spinach, avocado, and nuts.
In conclusion, magnesium is an essential element for maintaining a healthy body and mind, and its deficiency leads to health problems that affect the quality of life.
Sources
Healthdirect – Magnesium deficiency
Healthline – Low Magnesium (Magnesium Deficiency) Symptoms
