Common causes of low magnesium include: Alcohol use. Burns that affect a large area of the body. Chronic diarrhea.
Chronic magnesium deficiency is often associated with normal serum magnesium despite deficiency in cells and in bone; the response to oral supplementation is slow and may take up to 40 weeks to reach a steady state.
You can test your magnesium levels by purchasing a simple at-home finger prick test kit which is then analysed at an accredited lab. Forth offers a number of blood tests which include magnesium such as our Nutri-check test and Menopause Health blood test.
Magnesium deficiency can cause a wide variety of features including hypocalcaemia, hypokalaemia and cardiac and neurological manifestations. Chronic low magnesium state has been associated with a number of chronic diseases including diabetes, hypertension, coronary heart disease, and osteoporosis.
One of the implications of low levels of magnesium is muscle fatigue, muscle pain, spasms and cramps, and tension headaches.
In most cases, magnesium starts working within a week, since it's a fast-acting nutrient. You need to take it consistently to reduce anxiety and help you relax.
One study of older adults with insomnia found that magnesium supplementation at a dose of 500 milligrams daily for eight weeks helped them fall asleep faster, stay asleep longer, reduced nighttime awakenings, and increased their levels of naturally circulating melatonin.
High doses of magnesium from supplements or medications can cause nausea, abdominal cramping and diarrhea. In addition, the magnesium in supplements can interact with some types of antibiotics and other medicines.
Magnesium is widely distributed in plant and animal foods and in beverages. Green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains, are good sources [1,3]. In general, foods containing dietary fiber provide magnesium. Magnesium is also added to some breakfast cereals and other fortified foods.
Vitamins and minerals
Let's start with magnesium. A cup of coffee contains about 7 mg, which is a drop in the daily-requirement bucket (420 mg for men, 320 mg for women).
Magnesium in water appears as hydrated ions, which are more easily absorbed than magnesium in food. The contribution of water magnesium among persons who drink water with high magnesium levels could thus be crucial in the prevention of magnesium deficiency.
Mineral water rich in magnesium may therefore help lower the risk of cardiovascular disease. A small-scale 2004 study involving 70 adults with borderline hypertension and low magnesium levels found that drinking 1 liter of mineral water per day decreased their blood pressure.
Treatment for hypomagnesemia depends on how mild or severe it is and the underlying cause. If the hypomagnesemia is mild, your healthcare provider will likely recommend magnesium tablets taken by mouth. If the hypomagnesemia is severe, you'll likely be in a hospital and receive fluids and magnesium through an IV.
Bananas may be best known for being rich in heart-healthy and bone-strengthening potassium, but a medium-size banana also provides 32 mg of magnesium, in addition to 10.3 mg of vitamin C (a good source) and 3 g (a good source) of fiber, according to the USDA.