Magnesium deficiency in healthy people is rare but it can be caused by: a poor diet (especially in elderly people or those who don't have enough to eat) type 2 diabetes. digestive problems such as Crohn's disease.
Magnesium status is low in populations who consume processed foods high in fats, refined grains, sugar, and phosphate, according to the study. Vitamin D cannot be metabolized without sufficient magnesium levels.
Nearly everyone is magnesium deficient. However, it is a relatively simple deficiency to correct — if you take action to eat more magnesium-rich foods or supplement. If you experience any of the symptoms above, consult with your doctor and/or receive a blood panel to determine if you are deficient.
The following groups of people are more likely than others to get too little magnesium: People with gastrointestinal diseases (such as Crohn's disease and celiac disease) People with type 2 diabetes. People with long-term alcoholism.
One study shows that 68% of Americans are magnesium deficient (www.usda.gov). The role of magnesium is complex and its deficiency is implicated in a number of nonspecific neuropsychological changes such as agitation, fear, anxiety, depression, dizziness, poor attention, insomnia, and restlessness.
Diabetics or individuals with other blood sugar abnormalities, such as insulin resistance – because of increased urinary excretion, decreased dietary intake, and increased need. Individuals who consume a diet high in pastries and other junk foods – which are basically devoid of magnesium.
Magnesium deficiency is frequently observed in conditions causing steatorrhoea or severe chronic diarrhoea such as Crohn's disease, ulcerative colitis, coeliac disease, Whipple's disease and short bowel syndrome.
You might have trouble absorbing magnesium from food if you drink too much alcohol, have kidney problems, take certain medicines, or have celiac disease or long-lasting digestive problems.
Three organs are responsible for maintaining normal magnesium levels, including your: Small and large intestines, which absorb magnesium from the food you eat. Bones, which are the main storage system for magnesium. Kidneys, which are responsible for the excretion (release) of magnesium through your pee.
Most magnesium is absorbed in the largest segment of the small intestine, the ileum, which may be compromised in conditions like celiac and Crohn's disease. Surgery that removes the ileum, which is sometimes needed with colon cancer, ulcerative colitis, or Crohn's disease, further adds to a deficiency risk.
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.
1 in 3 Australians Are Magnesium Deficient.
Mg is essential in the metabolism of vitamin D, and taking large doses of vitamin D can induce severe depletion of Mg. Adequate magnesium supplementation should be considered as an important aspect of vitamin D therapy.
Very low magnesium levels may cause:
Headaches. Nighttime leg cramps. Numbness or tingling in the legs or hands. General body weakness.
Avocado. Avocados are a good source of magnesium, as well as being loaded with vitamins, heart-healthy nutrients, and disease-thwarting chemical compounds.
While coffee does not directly affect magnesium levels already present in your body, it does, however, affect your body's absorption of magnesium. Some signs of a magnesium deficiency include agitation, anxiety, rapid breathing, muscle tremors or spasms, and irregular heart rhythm.
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).
The claimed benefits of magnesium supplementation range from boosts in everyday wellness — better sleep, increased energy levels and improved mood — to specific health benefits, such as lower blood pressure, reduced risk of heart disease and improvement in migraines.