Even though true deficiency is rare, nearly half of Americans ingest less magnesium than they should, according to the National Institutes of Health (NIH). Still, it can be tricky to pinpoint a magnesium deficiency, which is why knowing the number-one sign you have low magnesium is so important.
Meet the experts: Samantha Peterson, R.D., founder and CEO of Simply Wellness; Erin Barrett, Ph.D., director of product innovation and scientific affairs at Shaklee.
“Magnesium is one of those under-the-radar minerals that quietly powers hundreds of essential processes in the body,” Samantha Peterson, R.D., founder and CEO of Simply Wellness, previously told Prevention. For this reason, symptoms of low magnesium can span systems and bodily processes. While there are a handful of nonspecific signs to be aware of, like fatigue or anxiety, the most unique one to keep watch for is muscle cramps, twitches, spasms, or tingles.
Magnesium regulates levels of calcium and potassium, two electrolytes that play key roles in the healthy function of your muscles and nerves. “When magnesium is low, nerves and muscles become more excitable,” Erin Barrett, Ph.D., director of product innovation and scientific affairs at Shaklee, has explained. This may cause your muscles to cramp up or simply feel weaker, twitchier, or different than they usually do.
Peterson said that low magnesium may cause muscle cramps at night (think waking up with a charley horse in your calf) or feeling like your muscles are too tight and won’t relax during activity, like walking. A magnesium deficiency may also increase the likelihood of experiencing muscle cramps after exercise, according to Harvard Medical School. Muscles that are fatigued or dehydrated are more likely to cramp in general, and low magnesium may prevent them from fully relaxing and lead to spasms or knots.
Barrett added that in some cases, low magnesium may also cause nystagmus, or rapid, uncontrollable eye movements, for the same reason it can cause twinges in the muscles.
If you suspect you have low magnesium, simply eating more magnesium-rich foods, like pumpkin seeds, almonds, leafy greens, brown rice, and black beans, should help. But it’s important to contact your healthcare provider before making any changes. They can better assist in creating a catered plan for you.
Read the full article here