Do you sometimes feel tired and have cramps in your legs for no reason? Although we often think of these as normal things, sometimes they can be due to nutritional deficiencies in our body. Magnesium is a very important mineral that is essential for the healthy functioning of our body.
Simply put, what is magnesium ?
Magnesium is an essential mineral for our bodies to function properly. We get it from the foods we eat and, if necessary, from supplements . Some heartburn medications (antacids) and laxatives ( laxatives ) also contain magnesium. More than half of the magnesium in your body is stored in your bones and tissues.
Just think of how much work this small nutrient does inside our bodies. In fact, magnesium is involved in nearly 300 enzyme activities in the body. These activities are what make our bodies do the following:
- Protein and building strong bones.
- Controlling blood sugar levels .
- Maintaining blood pressure at the proper level.
- Helping with muscle and nerve function.
- Regulating the level of cortisol, a hormone that controls stress .
- Helping you sleep comfortably.
In addition, magnesium helps balance the levels of other important nutrients in our bodies, such as calcium, potassium, and zinc . This is what allows our nerves to send signals, muscles to contract, and our heart to beat in a consistent rhythm.
How to get more magnesium?
Our body needs an average of 320-420 milligrams of magnesium per day. If you eat a well-balanced diet, you will get the magnesium you need from those foods. Here are some foods that can help increase your magnesium levels.
| Food type | Magnesium content (approximate) |
|---|---|
| Brazil nuts | 250 milligrams in 1/2 cup |
| Cooked spinach | 157 milligrams in 1 cup |
| Pumpkin seeds | 150 milligrams in 1 ounce |
| Black beans | 120 milligrams in 1 cup |
| Almonds | 80 milligrams in 1 ounce |
| Cashew | 72 milligrams in 1 ounce |
| Avocado | 58 milligrams in a typical fruit |
One important thing to remember: Although you can take magnesium as a supplement, nutritionists recommend that you always try to meet your needs through food first. Never use any supplements without consulting your doctor.
Who needs a magnesium test?
Some health conditions can affect your magnesium levels. If you have any of the following conditions, your doctor may decide to test your magnesium levels and monitor your levels:
- Chronic kidney disease
- Uncontrolled diabetes
- Alcohol use disorder
- Problems absorbing nutrients from food (Malabsorption syndrome)
- Malnutrition
- Chronic diarrhea
- Low potassium and/or calcium levels in the body
Also, some medications can affect magnesium levels. For example, diuretics, some antibiotics, proton pump inhibitors, and medications like aspirin and lithium can affect this.
What does low and high magnesium levels mean?
Our bodies function best when magnesium levels are balanced, neither too low nor too high.
Low magnesium levels (Hypomagnesemia)
This is what magnesium deficiency is. It means that the body's magnesium levels are lower than normal. This is not a very common condition. When magnesium levels are low, symptoms such as these can occur:
- Tremors
- Muscle spasms and cramps
- Numbness in the hands and feet
- Abnormal eye movements (Nystagmus)
- Frequent extreme fatigue and weakness
In severe cases, magnesium levels can drop , leading to dangerous conditions such as seizures, dementia, and abnormal heart rhythms (arrhythmia).
Increased magnesium levels (Hypermagnesemia)
This is a very rare condition. It means that the level of magnesium in the body is much higher than the required amount. This is often seen in people with kidney disease . This risk is especially high if an elderly person with kidney disease continues to use magnesium-containing medications (such as antacids). In this case, you may see symptoms such as:
- Low blood pressure (Hypotension)
- Heart arrhythmias
- Dementia
- Weakness and lack of energy in the body
Types of tests that check magnesium levels
There are several ways your doctor can check your magnesium levels.
Serum Magnesium blood test
This is the most common test. It involves taking a blood sample from a vein in your arm and measuring the amount of magnesium in it. Normally, a healthy person's blood magnesium level should be between 1.7 and 2.2 mg/dL.
Magnesium Urine Test
This measures the amount of magnesium in your urine. But this is not like a regular urine test. This is usually done by collecting all the urine that is excreted over a 24-hour period. Because the level of magnesium in the urine can change depending on the food we eat during the day.
Magnesium Red Blood Cell Test
This measures the amount of magnesium in your red blood cells. This test may be more sensitive than a standard blood test to detect magnesium deficiency.
Your doctor will decide which of these tests is best for you based on your symptoms and health condition. If you have any symptoms, you should definitely see a doctor for advice, rather than self-diagnosing.
Take-Home Message
- Magnesium is an essential mineral for our body's energy production, protein synthesis, muscle function, and maintaining healthy bones and heart.
- Most people get the magnesium they need from a balanced diet that includes green vegetables, legumes, nuts, and grains.
- Symptoms such as frequent muscle twitching, extreme fatigue, or confusion can sometimes be caused by changes in magnesium levels.
- If you have any symptoms or health conditions, such as kidney disease or diabetes, your doctor may order a magnesium level test.
- Most importantly: Never take magnesium or any other nutritional supplement without medical advice.
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