Magnesium is not just another mineral. It is an essential nutrient for the body. I highlighted its critical role in our health in previous articles. Magnesium creates 300 enzymatic reactions to maintain homeostasis. I recently documented its beneficial effects for managing type II diabetes in an article titled "Magnesium: 5 Notable Benefits for Type II Diabetes".
Despite many benefits, unfortunately, “emerging evidence confirms that nearly two-thirds of the population in the Western world is not achieving the recommended daily allowance for magnesium, a deficiency problem contributing to various health conditions,” as documented in this paper.
You might be wondering why so many people are deficient in this mineral, considering it “the eighth most abundant element and constitutes about 2% of the Earth’s crust. It is the third most plentiful element dissolved in seawater.”
Several factors can cause magnesium deficiency, like inadequate dietary intake (restricted diets or too much junk food), gastrointestinal disorders, chronic stress, chronic inflammation, excessive alcohol consumption, some medications, diabetes, aging, and chronic disorders.
This paper states, “Because serum magnesium does not reflect intracellular magnesium, the latter making up more than 99% of total body magnesium, most cases of magnesium deficiency are undiagnosed.”
Authors highlight, "Because of chronic diseases, medications, decreases in food crop magnesium contents, and the availability of refined and processed foods, most people in modern societies are at risk for magnesium deficiency.”
They also emphasize that “Subclinical magnesium deficiency increases the risk of numerous cardiovascular diseases, costs nations around the world an incalculable amount of healthcare costs and suffering, and should be considered a public health crisis.”
So these scientists think that “an easy and cost-effective strategy that exists to prevent and treat subclinical magnesium deficiency should provide an urgent call to action.”
Due to these compelling reasons, I keep highlighting the importance of magnesium in my health articles. I hope this story reaches a broader audience so that more people gain awareness of magnesium’s importance.
In this article, I discuss seven issues associated with magnesium deficiency that can adversely affect our health and well-being.
My goal is to introduce the consequences of hypomagnesemia. I also explain the mechanisms for these consequences to create awareness and give you ideas to discuss them with your health consultants.
Why is magnesium so critical, and how do we address deficiencies?
The body needs magnesium for reproduction, protein synthesis, the regulation of muscular contraction, blood pressure, insulin metabolism, cardiac excitability, energy production, metabolism, DNA repair, neuromuscular conduction, vasomotor tone, and nerve transmission.
“Magnesium has been recognized as a co-factor for more than 300 enzymatic reactions, where it is crucial for adenosine triphosphate metabolism.
Magnesium is required for DNA and RNA synthesis, reproduction, and protein synthesis. It is essential for regulating muscular contraction, blood pressure, insulin metabolism, cardiac excitability, vasomotor tone, nerve transmission, and neuromuscular conduction.”
According to NIH, men, women, and children need different amounts of magnesium. Men need at least 400 mg, and women need 310 mg. Here are granular details documented by NIH.
“Certain individuals must supplement with magnesium to prevent suboptimal magnesium deficiency, especially if trying to obtain an optimal magnesium status to prevent chronic disease.”
Magnesium is one of the safest minerals to supplement in the right doses. I have been supplementing successfully for decades with no side effects in the correct dose.
When I consumed more than one gram, it caused digestive issues. Therefore, finding the sweet spot was important.
I also take magnesium dermally to relax my muscles, such as from Epsom Saltsor sprays sold in pharmacies. However, the efficiency of dermal supplements for the overall magnesium profile is yet to be researched.
As I covered oral supplementation in a previous article, I will not repeat them here. You may check this story titled Six Types of Magnesium, making different effects on our bodies from a bioavailability perspective.
Magnesium deficiency can show symptoms like muscle weakness, cramps, fatigue, headaches, and irregular heart rhythms.
7 Reasons We Must Pay Attention to Magnesium Deficiency (Hypomagnesemia)
In this section, I categorized the consequences of hypomagnesemia into seven sections to make it easy to digest. I introduced the reasons briefly and explained the mechanisms in simple language.
1 — Reduces energy production and causes fatigue
Magnesium is a cofactor in producing ATP (adenosine triphosphate), the primary energy source for cells. Without sufficient magnesium, the production of ATP can be impaired, leading to reduced energy levels and fatigue.
Magnesium is crucial in energy production, specifically in ATP synthesis. ATP is produced through a complex process called cellular respiration. It occurs in the mitochondria of cells.
When magnesium levels are low, these enzymes cannot function properly, decreasing ATP production. This can result in reduced energy levels and feelings of lethargy, as the body cannot produce enough ATP to meet its energy demands.
Additionally, magnesium deficiency can impair glucose metabolism and degrade insulin signaling, reducing energy production. Therefore, it is critical for diabetes, as I explained in the previous article.
2 — Impairs muscle functions
Magnesium is necessary for proper muscle function. It regulates the movement of calcium ions across cell membranes. Calcium ions are essential for muscle contractions and nerve impulses. Without sufficient magnesium, calcium can accumulate inside cells and disrupt these processes.
Magnesium deficiency is associated with muscle weakness and cramps. It can cause muscle weakness and cramps through several mechanisms, like impaired muscle relaxation, decreased energy production, increased oxidative stress, and altered electrolyte balance.
Magnesium is necessary for muscle relaxation. The deficiency can impair this process. When muscles contract, calcium ions flow into the muscle cells and initiate the contraction.
Magnesium ions are then needed to help the muscle relax by blocking the entry of calcium ions into the cell. The muscle may remain contracted without sufficient magnesium, leading to muscle cramps.
Magnesium is involved in the production required for muscle contraction, and a magnesium deficiency can lead to decreased energy production in the muscle, impairing its ability to contract properly.
Magnesium is necessary to produce enzymes that help protect cells from oxidative stress. When magnesium is deficient, there is an increase in oxidative stress, which can damage muscle cells and lead to muscle weakness.
Magnesium is an important electrolyte that helps to maintain the balance of other electrolytes, such as potassium, sodium, and calcium. A magnesium deficiency can lead to an imbalance of these electrolytes, contributing to muscle weakness and cramps.
3 — Leads to poor bone health, especially for women and the elderly
Magnesium is essential for developing and maintaining healthy bones. It is involved in the metabolism of calcium and vitamin D.
Magnesium deficiency is associated with an increased risk of osteoporosis and bone fractures through its effects on bone metabolism and density.
Magnesium is necessary for the proper functioning of enzymes involved in bone metabolism and is a critical component of hydroxyapatite, the mineral complex that gives bones their strength and structure.
Magnesium deficiency can lead to an increased risk of osteoporosis and bone fractures because a lack of magnesium impairs bone formation and reduces bone density, making bones more fragile and prone to fractures.
Magnesium deficiency can increase the activity of osteoclasts, the cells responsible for breaking down bone tissue, and decrease the activity of osteoblasts, the cells that build new bone tissue.
Magnesium deficiency can also cause an increase in the production of parathyroid hormone (PTH), leading to an increased rate of bone turnover and a loss of calcium from bones. Excess PTH can lead to the breakdown of bone tissue, further contributing to a loss of bone density and an increased risk of fractures.
Magnesium deficiency can contribute to the development of osteoporosis and bone fractures in both men and women, especially in older people who may already have decreased bone density and muscle mass.
This study found that “around 80% of post-menopausal women are osteoporotic. Bone mineral density scores were significantly low in postmenopausal women.”
One of them was magnesium. Researchers suggested that if these women don’t consume magnesium-rich food, they should try supplementation.
Osteoporosis and bone fractures can affect both men and women. However, women are at a higher risk of developing these conditions.
Women tend to have smaller and thinner bones than men, and they also experience a rapid decline in bone density after menopause due to a decrease in estrogen production.
4 — Increases risks for neurological disorders.
Magnesium is necessary for proper nerve function in the brain and the balance of the nervous system.
Magnesium deficiency can increase the risk of neurodegenerative and neurological problems by disrupting the normal functioning of neurotransmitters, compromising the blood-brain barrier, impacting blood vessels, and stimulating inflammation and oxidative stress in the brain.
This study examines the role of magnesium in Neurological disorders. The review states:
“There is strong data to suggest the role of magnesium in migraine and depression and emerging data to suggest a protective effect of magnesium for chronic pain, anxiety, and stroke.”
Literature mentions neurodegenerative and neurological disorders such as Alzheimer’s, Parkinson’s, ADHD, migraines, depression, and anxiety.
Magnesium is critical in regulating the activity of neurotransmitters, which are chemical messengers that transmit signals between nerve cells in the brain and the rest of the body.
When the body is deficient in magnesium, it can interfere with the normal functioning of neurotransmitters, leading to various neurological problems.
One of the most well-known consequences of magnesium deficiency is an increased risk of seizures. Magnesium deficiency can lead to an over-excitation of neurons, triggering epilepsy.
Magnesium is essential for maintaining the integrity of the blood-brain barrier, a protective barrier that separates the brain from the rest of the body. The blood-brain barrier helps to prevent toxins, bacteria, and other harmful substances from entering the brain.
However, when magnesium levels are low, the blood-brain barrier may become more permeable, allowing harmful substances to enter the brain and cause damage.
Magnesium deficiency can increase inflammation and oxidative stress in the brain, which can contribute to the development of neurological problems. Magnesium is a powerful antioxidant, which can help neutralize free radicals that can damage cells and contribute to inflammation.
5 — Increases risks for chronic inflammation and stress
Magnesium deficiency has been linked to increased levels of inflammation and oxidative stress in the body, which can contribute to various health problems, like cardiovascular disease, diabetes, autoimmune disorders, cancers, and neurodegenerative diseases.
Magnesium deficiency can increase the risk of chronic inflammation through various mechanisms like increased production of inflammatory cytokines, impaired antioxidant defense, dysregulation of the gut microbiome, and activation of the NLRP3 inflammasome.
This paper informs that “subclinical magnesium deficiency caused by low dietary intake often occurring in the population is a predisposing factor for chronic inflammatory stress conducive to chronic disease. Magnesium deficiency should be considered a nutrient of significant concern for health and well-being.”
6 — Increases risks for liver damage
Magnesium is required to function with enzymes that regulate liver function properly. When the body is deficient in magnesium, it can affect the liver in several ways.
Firstly, magnesium deficiency can lead to oxidative stress and inflammation in the liver, which can cause damage to the liver tissue.
Secondly, magnesium deficiency can impair the liver’s ability to metabolize and detoxify various substances, leading to a buildup of toxins in the liver.
Conditions associated with magnesium deficiency and liver dysfunction include non-alcoholic fatty liver disease, alcoholic liver disease, and liver cirrhosis.
More importantly, magnesium deficiency can lead to the death of liver cells through apoptosis. Apoptosis is a natural process of programmed cell death in the body. However, excessive apoptosis in liver cells can lead to liver damage and dysfunction.
This study, "Magnesium Deficiency Induces Apoptosis in Primary Cultures of Rat Hepatocytes,” identified liver problems in lab rats regarding magnesium deficiency.
In simple terms, this means that when there is not enough magnesium in the liver cells of rats, it can cause those cells to die through a process called apoptosis.
The study suggests that magnesium is important for the health and survival of liver cells, and a deficiency of this mineral can have negative consequences.
7— Increases risks for hypokalemia
The National Organization for Rare Diseases defines hypokalemia as a metabolic imbalance characterized by extremely low potassium levels in the blood. It is a symptom of another disease or condition or a side effect of diuretic drugs.”
Magnesium deficiency (hypomagnesemia) can increase the risk of hypokalemia through impaired renal function, impaired cellular uptake of potassium, and increased insulin resistance.
Regarding renal function, magnesium deficiency can impact the kidneys and lead to decreased potassium excretion and increased potassium loss in the urine.
Regarding cellular uptake, magnesium is necessary to function potassium channels in cells properly. Without sufficient magnesium, these channels might not function properly, leading to impaired cellular uptake of potassium.
Magnesium deficiency is associated with increased insulin resistance, which can affect the balance of electrolytes in the body, including potassium.
Hypokalemia can cause a range of symptoms, including muscle weakness, fatigue, and irregular heart rhythms, and can be a serious medical condition if left untreated.
“Magnesium deficiency is frequently associated with hypokalemia. Concomitant magnesium deficiency aggravates hypokalemia and renders it refractory to treatment by potassium.”
Conclusions and Takeaways
Chronic magnesium deficiency can trigger various health problems and aggravate conditions such as cardiovascular disease, diabetes, osteoporosis, neurodegenerative diseases, and mental health disorders.
To prevent magnesium deficiency, the most critical point is to get it from whole foods and refrain from junk foods.
If you have symptoms such as muscle weakness, cramps, fatigue, headaches, numbness, tingling, loss of appetite, irregular heart rhythms, and seizures, you may need to get it checked via a referral from your family doctor. It can be checked via blood and urine.
The test can indicate a deficiency, which is called hypomagnesemia. However, some people rarely might have excessive amounts due to a condition called hypermagnesemia.
According to NIH, “Hypermagnesemia primarily occurs in acute or chronic kidney disease patients. Proton pump inhibitors, malnourishment, and alcoholism can increase the risk of hypermagnesemia. Hypothyroidism and cortico-adrenal insufficiency are other recognized causes.”
If your tests show a deficiency, your family doctor might advise on supplementation or refer you to a dietician or nutritionist to address the deficiency via a customized diet.
If you are on certain medications, you must be extra careful for magnesium deficiency. For example, this paper informs that:
“Hypomagnesemia due to drug therapy is common, with the list of drugs inducing low magnesium levels. Culprit medications are antibiotics (aminoglycosides, amphotericin B), diuretics, antineoplastic drugs (cisplatin and cetuximab), calcineurin inhibitors, and proton pump inhibitors.”
If your tests show hypermagnesemia, your physician can refer you to specialists such as nephrologists who diagnose and treat kidney disorders. They may also refer you to an endocrinologist (hormone specialist) to check hypothyroidism or cortico-adrenal insufficiency.
As magnesium supplements have poor bioavailability, some people try them excessively, which can cause digestive issues like stomach upsets and diarrhea. Taking them in recommended amounts is important to lower undesirable side effects.
When I fixed my deficiency, I gained many benefits. The most beneficial aspects were improving sleep quality, reducing stress and inflammation, and eliminating muscle discomfort. Some friends mentioned other benefits, such as increased energy and better mood.
Thank you for reading my perspectives. I wish you a healthy and happy life.
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