Magnesium Deficiency: Muscle Cramps – Grumpy Mood – Brain Fog
Happy New Year to one and all!!! How are you feeling? If you tended to overindulge this holiday season, or have been stressed out since mid-November, your body may be experiencing a magnesium deficiency.
Do any of these sound recently familiar: Consuming more refined foods, sugar, and soft drinks than normal; feeling way more stressed because of traveling and being out of your normal healthy routines; or consuming way too much alcohol? All of these either increase the body’s need for magnesium, decrease absorption, and/or increase urinary loss.
So how do you know? One of the most common side effects of having low magnesium are those painful muscle cramps you typically get in the middle of the night. But there are other signs too which include abnormal heart rhythms, and new onsets of agitation.
According to Dr. Uma Naidoo, a Nutritional Psychiatrist, about 68% of Americans consume inadequate amounts of Magnesium. This is especially true over the holidays.
The truth is the mineral, Magnesium, performs more than 300 enzyme processes in your body, from synthesizing protein to muscle and nerve function, to blood glucose and blood pressure regulation. Which means it has a role in the proper functioning and regulation of pretty much your entire body!
And it’s not only important how much Magnesium you take, but what type because there are a number of different types which all address different issues, so here we go!
Signs You are Probably Deficient in Magnesium
Early signs of magnesium deficiency include fatigue and weakness (think needing more afternoon naps), a new twitch, loss of appetite (you just don’t “feel” like eating), and then maybe a little nausea.
As the deficiency worsens, that’s when you start experiencing some numbness and tingling in your hands and feet; and then the muscle contractions and cramps start – yep, here comes the “Charley Horses”.
Your mood changes – you get anxious and agitated at things which in the past would not have bothered you. You feel a little depressed. You may even start to notice some abnormal heart rhythms and coronary spasms.
Regarding muscle cramps, according to Dr. Naidoo: “Magnesium helps muscle cells relax after contracting. When Magnesium levels are low, your muscles may contract too much and cause your body to experience muscle cramps, spasms, or tightness. When you exercise, lactate accumulates in your blood, which leads to tired and achy limbs. Magnesium prevents the lactate accumulation, which in turn relieves the muscle fatigue.”
Consequences of Untreated Magnesium Deficiency
So, what happens if you ignore all these warning signs? Check out the list:
Type 2 Diabetes – You need Magnesium for glucose metabolism, and folks with, or developing Diabetes, excrete too much Magnesium in their urine, making the situation even worse.
Osteoporosis – I will keep this one as simple as I can – follow me here: Having adequate amounts of Magnesium is required for your body to process and absorb Vitamin D. In turn, Vitamin D helps the Calcium get into your bones. AND Magnesium stimulates a particular hormone, Calcitonin, which pulls the Calcium out of the blood and into the bones. So, the cascading effect results in you needing adequate amounts of Magnesium for your bones to get the Calcium they need.
Vitamin D Deficiency – Following the logic explained above, without the adequate amount of Magnesium, the inactive form of Vitamin D doesn’t get converted into active Vitamin D. You need OPTIMAL levels of Vitamin D to boost your immune systems, to reduce inflammation, etc. So, when you get a blood test and it shows you have low Vitamin D levels, it’s most likely you are also deficient in Magnesium.
Raised Cortisol Levels – Anxiety and Stress-Related Conditions – The more stressed you are, the more you excrete Magnesium in your urine, which then raises your stress levels, creating conditions like Hypertension. Magnesium also helps our bodies produce Oxytocin, which is a hormone which supports your happiness, and reduces Cortisol.
Cognitive Function and Migraine headaches - Magnesium deficiency is related to factors which promote headaches, including neurotransmitter release and vasoconstriction. The folks at MIT came out with amazing research on the benefits of having adequate amounts of Magnesium, specifically L-Threonate to help with Age-Related Memory Loss.
ADHD – According to Dr. Naidoo, children and adults with ADHD have lower levels of Magnesium and Iron, both of which are needed to produce Dopamine.
Who is at Greatest Risk for Having a Magnesium Deficiency?
Folks with the following conditions are at greatest risk of deficiency because of malabsorption issues or because of the medications they are on:
Gastrointestinal diseases such as
Crohn’s or Celiac
- Type 2 Diabetes
- Alcohol Dependence
High Stress and Anxiety Levels – According to Dr. Uma Naidoo, when we are anxious, we excrete more Magnesium than usual in your urine. We may be absorbing it fine, but with excessive excretion we are becoming more deficient, which makes us more stressed out.
Older adults – As you get older, absorption from the gut decreases and renal Magnesium excretion increases. Older adults are also more likely to have chronic diseases, and therefore take more medications, which may interfere with their body’s ability to absorb Magnesium.
So How Much Magnesium Do You Need and What Type?
Generally, adults need at least 320 mg for females and 420mg for males. AVOID Magnesium Oxide as it is the most poorly absorbed (and cheapest) form of magnesium with a strong laxative effect.
For Sleep, Calming, Relaxation of Muscles and Nerves reach for Magnesium Glycinate. Glycinate is the easiest for your stomach to absorb.
For Constipation or to just keep you Bowel Movements Regular add in Magnesium Citrate. Citrate works by relaxing muscles, including the digestive tract. Also easy to digest.
For Muscle Pain and Fatigue include Magnesium Malate. Malate is actually used to treat Fibromyalgia and Chronic Fatigue Syndrome.
Age-related Memory Loss, Migraines, Depression, Anxiety, Learning or any other Cognitive issues use L-Threonate. L-Threonate is one of the most exciting forms of Magnesium because it actually crosses the blood-brain barrier. It can easily be added in with other forms of Magnesium because it has no laxative effect.
Cardiovascular Health In addition to Glycinate, Malate and Citrate, you can add Magnesium Orotate. According to The Journal of the American Osteopathic Association, “Magnesium is vital for maintaining a healthy heart; it helps stabilize the rhythm of the heart and plays a role in preventing abnormal blood clotting in the heart. Magnesium also helps maintain healthy blood pressure levels. Studies have found that Magnesium is highly effective in reducing the rate of heart attacks and strokes.” You need to get the magnesium out of the blood and into the bones.
What Foods Contain Magnesium
Foods high in Magnesium include Almonds and Cashews; Pumpkin, Sesame and Sunflower Seeds; Spinach and your other dark greens; Black Beans; Egg Yolks; Fish Oil; Flaxseed; Mushrooms; Edamame; Halibut; Avocado; Chicken breast; Beef; Broccoli; and Dark Chocolate. If you have an issue with breaking down excess histamines, minimize or eliminate cashews, spinach and Avocado.
If you need more information on what types of Magnesium to start incorporating into your diet, do not hesitate to contact me and get a 20% discount on certain supplements.
Annie Bush
Your Total Body
