Low magnesium (hypomagnesemia) is caused by poor dietary intake, medical conditions like diabetes, gastrointestinal issues (Crohn's, celiac disease), chronic alcoholism, or certain medications (diuretics, PPIs, some antibiotics) that affect absorption or increase loss, leading to muscle cramps, fatigue, and other issues.
Usually, the magnesium level becomes low because people consume less (most often, because of starvation) or because the intestine cannot absorb nutrients normally (called malabsorption). But sometimes hypomagnesemia develops because the kidneys or intestine excrete too much magnesium.
Early signs and symptoms of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms can occur [1,2].
Among the known magnesium deficiency causes are prescription medications such as diuretics, antibiotics, painkillers and cortisone, which can deplete magnesium levels in the body by impairing absorption or by increasing excretion by the kidneys.
Magnesium can help by neutralizing some of the acid in the stomach and relaxing smooth muscles in the digestive tract, which may ease discomfort when the esophageal sphincter tightens or spasms. These effects are why magnesium appears so often in over-the-counter products for heartburn and acid reflux relief.
Culprit medications linked to hypomagnesemia include antibiotics (e.g. aminoglycosides, amphotericin B), diuretics, antineoplastic drugs (cisplatin and cetuximab), calcineurin inhibitors, and proton pump inhibitors.
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.
Chocolate – Chocolate cravings can indicate a hidden magnesium deficiency. If you frequently reach for chocolate, incorporate more magnesium-rich foods into your diet, such as nuts, spinach, raspberries, pumpkin seeds and raisins. Salty snacks – When only potato chips will do, you might have low potassium levels.
Bananas are the richest fruit in magnesium. If eaten dried, its magnesium content is higher. More generally, dried fruits such as figs, dates and apricots are an important source of magnesium. Recipe idea: Try a banana-spinach smoothie.
Some people have a problem absorbing magnesium into their body due to an issue with their kidneys or intestines. It is also commonly found in people who are in hospital, or on long-term medication for a different illness that can cause issues with absorbing magnesium.
It's also an ingredient in some OTC antacids and laxatives. Magnesium is a natural mineral, but it can still interact with other medications and supplements. Magnesium can lower the absorption of bisphosphonates, some antibiotics and antiviral medications, and gabapentin (Neurontin) if they're taken together.
It is currently estimated that 60% of adults do not achieve the average dietary intake (ADI) and 45% of Americans are magnesium deficient, a condition associated with disease states like hypertension, diabetes, and neurological disorders, to name a few.
Long-term magnesium deficiency can increase your chance of developing health problems, including: high blood pressure and heart disease. diabetes. osteoporosis.
For drinks high in magnesium, opt for mineral waters, fruit juices (especially orange, cherry, watermelon), plant-based milks (soy, almond), and homemade concoctions using raw cacao, coconut milk, or magnesium powders mixed with water or smoothies, with hot chocolate (made with raw cacao) and herbal teas (like nettle) also being good choices.
Achieving 100% of the daily recommended magnesium intake can be accomplished by eating foods rich in magnesium, such as:
Conversely, research reveals that having high levels of both mental and physical stress can deplete magnesium levels as well. This process happens through urinary extraction, where stress can trigger the kidneys to expel magnesium through the urine.
Calcium and Magnesium:
Low levels of these two minerals—which often go hand in hand—prime you for sugar and salt cravings.
Getting enough magnesium may also help keep blood pressure in a healthy range. Stress and mood: Magnesium helps manage stress hormones and supports neurotransmitters related to mood. It's not a treatment for anxiety or depression but maintaining good magnesium levels can help with overall emotional well-being.
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.
Leaky gut can lead to mineral and nutrient deficiencies. Common deficiencies are iron deficiency, magnesium deficiency and vitamin B-12, and other B vitamin deficiencies, which can lead to fatigue, muscle pain, or neuropathies.
People with low magnesium often experience restless sleep, waking frequently during the night. Maintaining healthy magnesium levels often leads to deeper, more sound sleep. Magnesium plays a role in supporting deep, restorative sleep by maintaining healthy levels of GABA, a neurotransmitter that promotes sleep.
Another reason is our high consumption of magnesium-depleting foods including all processed foods and soft drinks. In addition, many medications Americans rely upon also deplete the body of magnesium including birth control pills, blood pressure pills, diuretics, and cholesterol-lowering medications.
This medicine may cause hypomagnesemia (low magnesium in the blood). This is more likely to occur if you are taking this medicine for more than 1 year, or if you are taking this medicine together with digoxin (Lanoxin®) or certain diuretics or "water pills".