Magnesium is an essential mineral that plays a crucial role in several bodily functions, from muscle and nerve activity to heart health and bone strength. Despite its importance, many people suffer from magnesium deficiency without realizing it, leading to various health concerns. Harvard gastroenterologist Dr. Saurabh Sethi has identified four major symptoms of magnesium insufficiency and emphasizes the need to recognize these warning signs to maintain overall well-being.
Magnesium plays a vital role in numerous bodily functions, including:
Muscle and nerve function: Supports regular muscle contractions and nerve activity.
Blood sugar regulation: Helps maintain balanced blood sugar levels.
Blood pressure control: Assists in regulating blood pressure.
Bone health: Strengthens bones and teeth.
Heart function: Maintains a regular heartbeat.
DNA and protein synthesis: Aids in the production of DNA, protein, and bone.
Vitamin D metabolism: Helps the body convert vitamin D into its active form in the liver and kidneys.
Immune support: Strengthens the immune system.
Harvard gastroenterologist Dr. Saurabh Sethi has identified four key symptoms of magnesium deficiency:
Mood swings
Muscle cramps
Irregular heartbeat
Low energy levels
Dr. Sethi has urged people not to disregard the signs of magnesium deficiency. In an Instagram post, he highlighted the symptoms and the role of magnesium in the body.
He emphasizes the importance of magnesium in mood regulation, muscle contraction, heart health, and energy production. To prevent related health issues, Dr. Sethi advises people to recognize these symptoms and consider increasing their magnesium intake.
Weakness, tremors, or muscle cramps.
Fatigue, trouble sleeping, and mood swings such as depression or anxiety.
Tingling, numbness, or irregular heartbeats.
High blood pressure, frequent headaches, or migraines due to low magnesium levels.
Digestive issues, including constipation, nausea, and loss of appetite.
In severe cases, seizures, personality changes, or osteoporosis. Deficiency can also cause sugar cravings, poor memory, and difficulty focusing.
Long-term stress, excessive alcohol consumption, or certain medications may increase the risk of deficiency.
Leafy Green Vegetables: Spinach and other greens are among the best sources of magnesium. Chlorophyll, which contains magnesium at its core, is found in these greens. [4,5]
Nuts and Seeds: Cashews, almonds, sunflower seeds, and pumpkin seeds are excellent sources of magnesium, protein, and healthy fats. [4,5]
Whole Grains: Brown rice, quinoa, and oats provide significant amounts of magnesium along with fiber and other essential minerals. [6,7]
Legumes: Chickpeas, black beans, and lentils are great plant-based sources of magnesium. Dairy products, fatty fish, and dark chocolate (at least 70% cocoa) also contain magnesium. [6,7]
Magnesium is an essential nutrient that influences multiple aspects of health, from energy levels and mood to heart and muscle function. A deficiency can lead to serious complications if left unaddressed. Recognizing early symptoms and making dietary changes to increase magnesium intake can significantly improve overall well-being. If you experience persistent symptoms of deficiency, consulting a healthcare professional for proper evaluation and guidance is crucial.
REFERENCES:
Mathew, Aparna Ann, and Rajitha Panonnummal. 2021. “‘Magnesium’—The Master Cation—as a Drug—Possibilities and Evidences.” Biometals: An International Journal on the Role of Metal Ions in Biology, Biochemistry, and Medicine 34 (5): 955–86. https://doi.org/10.1007/s10534-021-00328-7.
Prasad, S. V. Satya, S. B. Prasad, Kartikey Verma, Raghvendra Kumar Mishra, Vikas Kumar, and Subhash Singh. 2022. “The Role and Significance of Magnesium in Modern Day Research—A Review.” Journal of Magnesium and Alloys 10 (1): 1–61. https://doi.org/10.1016/j.jma.2021.05.012.
Souza, Ana, Andrea Vasconcelos, Denise Dias, Geovana Komoni, and José Name. 2023. “The Integral Role of Magnesium in Muscle Integrity and Aging: A Comprehensive Review.” Nutrients 15 (24): 5127. https://doi.org/10.3390/nu15245127.
Vicente, Ariel R., George A. Manganaris, Magalí Darre, Cristian M. Ortiz, Gabriel O. Sozzi, and Carlos H. Crisosto. 2022. “Compositional Determinants of Fruit and Vegetable Quality and Nutritional Value.” In Postharvest Handling, 565–619. Elsevier.
Bester, Karlien, and MASc(Nutr). 2023. A Closer Look at Antinutrients in Food: A Matter of Absorption. London, England: Austin Macauley.
Ayaz, Asma, Wajid Zaman, Zsolt Radák, and Yaodong Gu. 2024. “Green Strength: The Role of Micronutrients in Plant-Based Diets for Athletic Performance Enhancement.” Heliyon 10 (12): e32803. https://doi.org/10.1016/j.heliyon.2024.e32803.
Gehring, Joséphine, Mathilde Touvier, Julia Baudry, Chantal Julia, Camille Buscail, Bernard Srour, Serge Hercberg, Sandrine Péneau, Emmanuelle Kesse-Guyot, and Benjamin Allès. 2021. “Consumption of Ultra-Processed Foods by Pesco-Vegetarians, Vegetarians, and Vegans: Associations with Duration and Age at Diet Initiation.” The Journal of Nutrition 151 (1): 120–31. https://doi.org/10.1093/jn/nxaa196.
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