Why Might I Be Magnesium Deficient?
An estimated 80% of Americans are deficient in magnesium likely due to these two common problems: 1) Chronic stress and 2) Diuretic use
Chronic stress is becoming more of a common complaint these days. It is defined as the response to emotional pressure suffered for a prolonged period over which an individual perceives he or she has no control. It stimulates a hormonal response that increases natural Corticosteroids in the body. While the immediate effects of stress hormones are beneficial in a particular situation, long-term exposure to stress creates a high level of these hormones that remains constant. This causes a myriad of health concerns and just one of the consequences is the depletion of the bodies magnesium levels.
A diuretic is any substance that causes an abnormal increase in urine production. Some of the most commonly used diuretics include: caffeine, alcohol, and blood pressure medication. You may be unaware that your habitual diuretic use in the form of coffee and/or alcohol intake is depleting your magnesium levels.
Persons only slightly deficient in magnesium become irritable, highly-strung, and sensitive to noise, hyper-excitable, and apprehensive. If the deficiency is more severe or prolonged, they may develop headaches, migraines, twitching, tremors, irregular pulse, insomnia, muscle weakness, jerkiness and leg and foot cramps.
If magnesium is severely deficient, the brain is particularly affected. Clouded thinking, confusion, disorientation, and marked depression may be consequences. Comprehensive studies have shown repeatedly that low magnesium levels are associated with diabetes and high blood pressure. The standard of care for expecting mothers with preeclampsia is high-dose intravenous magnesium in the hopes of preventing seizure.
Magnesium supports these important cellular functions:
- Promotes cellular energy production
- Supports synthesis of essential molecules
- Provides cofactor support for more than 300 enzymes
- Supports ion signaling across cell membranes
- Supports the ongoing activities of bone formation and resorption
- Helps facilitate muscle contraction
- Supports the body’s energy production, which is used by the central nervous, neuro-muscular, and cardiovascular systems
Ideally, magnesium should be obtained through a balanced whole foods diet. Green leafy vegetables like spinach and kale are excellent sources of magnesium, as are some beans, nuts and seeds, like almonds, pumpkin seeds, sunflower seeds and sesame seeds. Avocados are also a good source. Juicing vegetables is an excellent option to ensure you’re getting enough of magnesium in your diet.
When introducing a magnesium supplement, be sure to start with a low dose around 200mg/day and slowly increase your intake over the course of a few weeks to 400 to 800 mg a day. (High dose magnesium supplements have been used historically to relieve those suffering from constipation.) If you abruptly introduce too much at once, your Gastro-Intestinal system may become upset.
Magnesium has recently been the focus of many interesting studies. Dr. Mark Hyman, M.D. calls it “the most powerful relaxation mineral available” and highlights its’ important role in relaxing our muscles and fighting inflammation.
Magnesium is one of my “go-to” recommendations for patients who suffer from headaches and/or muscle cramps.
In good health,
Kelly Baltuska, DC
