Signs And Symptoms Of Magnesium Deficiency
Magnesium deficiency, also known as hypomagnesemia, is an often overlooked health problem.
While less than 2% of Americans have been estimated to experience magnesium deficiency, one study suggests that up to 75% are not meeting their recommended intake .
In some cases, deficiency may be underdiagnosed since the obvious signs commonly dont appear until your levels become severely low.
The causes of magnesium deficiency vary. They range from inadequate dietary intake to loss of magnesium from the body .
Health problems associated with magnesium loss include diabetes, poor absorption, chronic diarrhea, celiac disease and hungry bone syndrome. People with alcoholism are also at an increased risk (
Twitches, tremors and muscle cramps are signs of magnesium deficiency. In worst case scenarios, deficiency may even cause seizures or convulsions .
Scientists believe these symptoms are caused by a greater flow of calcium into nerve cells, which overexcites or hyperstimulates the muscle nerves .
While supplements may help relieve muscle twitches and cramps in individuals with a deficiency, one review concluded that magnesium supplements are not an effective treatment for muscle cramps in older adults. Further studies are needed in other groups .
Keep in mind that involuntary muscle twitches may have many other causes. For example, stress or too much caffeine may be causing them.
When To See A Doctor
Speak with your doctor about any menopause symptoms you may be experiencing. They will be able to discuss whether a lack of magnesium may be playing a role. They may suggest arranging a magnesium blood test to check your levels.
Taking less than 400 mg is safe but taking too much magnesium may cause serious problems such as irregular heartbeat and digestive problems, and could even be fatal at very high doses.
You should see a doctor if you experience:
- Answered by: Healthily’s medical teamAnswered: 25/11/2021
There is some evidence that taking hormones such as hormone replacement therapy can actually increase your magnesium levels, so taking extra magnesium in the form of supplements may lead to higher levels in your body. More research is needed into this, but if you want to start magnesium supplements when youre taking HRT, it’s safest to discuss with a doctor first.
Some preparations that contain magnesium can reduce the absorption of oral medications, so if you’re taking HRT by mouth , you may need to take it at a different time of day to magnesium . If youre unsure, talk to your doctor.
The best course of action is to ensure youre getting enough magnesium naturally from a healthy, balanced diet. Your doctor will be able to run a blood test to check your levels and recommend supplements if required.
Beating Magnesium Deficiency For Improved Health And Wellbeing
Theres so many simple ways that you can boost your magnesium levels and recover your natural balance. Heres just a few:
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How To Max Your Magnesium Intake
Aside from increasing your intake of magnesium rich foods you can also try taking a supplement for a couple of months to see if this helps. Choose a supplement that contains magnesium citrate, which is better absorbed in the body, such as Heathspan Opti-Magnesium . Try taking your supplement at night as this may help with muscle relaxation and has been shown by some studies to help promote good sleep.
Dhea: Hormone Of Youth
Natural levels of DHEA hormone drop in our bodies after age 30. Some small studies have found that DHEA supplements ease menopause symptoms such as low libido and hot flashes. The evidence is mixed. Other studies have found no benefit. There is some concern that long-term use or high doses of DHEA may raise the risk of breast cancer.
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It Can Combat Menopausal Insomnia And Low Mood
As many women have experienced, the menopause can impact on sleep patterns. Studies have shown that people who have difficulty sleeping generally often have lower levels of magnesium and that increasing their intake by way of supplements can not only help them to nod off but improve the quality of their sleep. Magnesium is also known as natures tranquilliser, and has been shown to help with other menopausal.
How do you know if you are deficient in Magnesium?
Some of the symptoms of your magnesium deficiency include:
Loss of appetite Nausea Vomiting Fatigue Weakness Abnormal Numbness or tingling Muscle contractions and cramps.
When our magnesium levels are low, we can start craving stimulants such as coffee to boost our energy, or chocolate which is a natural source of magnesium
Where can I find Magnesium?
You can either buy mineral supplements or eat magnesium rich foods.
Magnesium For Hormone Balance
- Magnesium calms the nervous system and regulates the HPA axis. Your stress control system axis is your central hormonal system so when it functions well, it supports your other hormones.
- Magnesium reduces blood sugar and normalizes insulin. Its so effective at improving insulin sensitivity that I refer to magnesium as natural metformin. Healthy insulin sensitivity means fewer sugar cravings a good chance of reversing PCOS.
- Magnesium supports thyroid health. Its essential for the production of thyroid hormone. It is also anti-inflammatory, which helps to quiet the autoimmune inflammation that underlies most thyroid disease. Other ways to address thyroid autoimmunity include avoiding gluten and supplementing selenium.
- Magnesium aids sleep especially when combined with the amino acids glycine and taurine .
- Magnesium fuels healthy mitochondria which is important for hormonal health because steroid hormones are made in the mitochondria.
- Magnesiumnormalizes the action of progesterone on the central nervous system, which is how it relieves symptoms of PMDD, migraines, and perimenopause.
- Magnesiumactivates vitamin D. Without sufficient magnesium, vitamin D cannot do its job. Conversely, too much vitamin D can cause magnesium deficiency.
- Magnesiumslows aging by preventing telomere shortening, reducing oxidative stress, and enhancing the production of glutathione.
For more information about how magnesium and womens health, read:
Recommended Reading: Dr Yael Swica
Ways Magnesium Can Help You Optimise Your Health And Wellbeing During The Menopause And Beyond
The key to your ignition!
It has a crucial role in energy production in the body, acting as our ignition key and activating the whole chain reaction. If youre low in magnesium, youre likely to be feeling permanently tired and just operating on sheer willpower.
Helps regulate stress
It helps to calm the nervous system and regulate the bodys response to stress. Mild anxiety and struggling to switch off are classic signs of magnesium depletion. Optimum levels of magnesium will help you to manage stress and equip you to deal more confidently with the challenges of daily life.
Eases the aches
Magnesium regulates muscle function and can help to ease tired and aching muscles, supporting recovery from intense exercise or injury. If youve ever experienced a twitching muscle in your eyelid, the chances are that youre low in magnesium.
Regulates heart & blood pressure
Important for heart health, magnesium supports the nerve impulses and muscle contractions that ensure a regular heartbeat. It also helps to regulate blood pressure levels.
A sluggish digestion might be linked to low levels of magnesium, because it supports peristalsis. This is the contraction and relaxation of the bowel as it pushes the stool along, helping to promote a healthy gut transit time.
A natural painkiller!
Dong Quai: Empress Of The Herbs
Dong quai has been used in Chinese medicine as treatment for women’s health for thousands of years. But research in recent times hasn’t found evidence to back this up. One study of dong quai to determine its effects on hot flashes during menopause found no benefits. Because dong quai may have some risks, including cancer when taken long-term, check with a doctor before using it.
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Magnesium Supplement In Peri / Menopause Helps Insomnia Taken Just Before Bedtime
I have been using magnesium and calcium for a while now, they work well together.. However i switched to calcium and Vit D chewable ..
no longer having the magnesium …
then i started effervescant magnesium … i always take this by dropping in a glass of water, they range from lemon – orange flavour etc..
what I want to share is, as I have been an insomniac all through peri etc, I have found that the effervescant form of magnesium, that you fizz and drink has totally relaxed me before sleep, i find myself in a lovely relaxed mood, and ready for slumber …
Since this little difference, i have been researching magnesium and it also helps, tightened muscles, headaches, aches and pains..
worth a try ugh ? Drink it 30 mins before you go to bed …
Magnesium has many benefits to good health, one of them being its action as an effective natural sleep aid. James F. Balch, M.D., author of Prescription for Nutritional Healing, writes: A lack of the nutrients magnesium and calcium will cause you to wake up after a few hours and not be able to return to sleep.
Chronic insomnia that occurs with frequent night time awakenings is one of the main symptoms of magnesium deficiency.
On the other hand, a high magnesium diet has been found to be associated with deeper, less interrupted sleep. This was proven in a study done by James Penland at the Human Nutrition Research Center in North Dakota.
i intend to post more magnesium finding as i find them
Is Magnesium Use In Menopause Scientifically
As we age, the capacity of the human body to absorb magnesium decreased by 30%. Women as early as 40 years old undergo estrogen decline contributing to menopausal symptoms, such as hot flashes, night sweats, insomnia, decreased libido, vaginal dryness, and painful sex. Among these menopausal symptoms, 75% of women experience hot flashes.
Research shows that magnesium supplements improve hot flashes and other menopausal symptoms. The two pilot studies published in Menopause New York revealed that intake of up to 1200 mg of magnesium daily results in a decrease in hot flash episodes.
The link between magnesium and menopausal symptoms relief is not clearly defined, yet existing studies interpret that Mg intake calms down the vasomotor symptoms associated with menopause.
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What Are The Risks Of Taking Magnesium During The Menopause
Taking too much magnesium in supplement form may lead to mild symptoms such as diarrhoea, nausea and tummy cramps. Taking even larger doses can cause more serious problems. Its also possible for magnesium to interfere with other medicines.
You should always speak with your doctor before taking magnesium supplements.
How Should You Supplement With Magnesium
The best sources of magnesium are food sources since these also contain other important vitamins and minerals, but if dont eat enough of the foods that contain magnesium, then you may want to consider supplements.
Check with a physician or pharmacist before supplementing with magnesium especially if you are taking other medications. There are several forms of magnesium to choose from. Magnesium citrate seems to be the best tolerated since other forms may cause diarrhea. Magnesium supplements should be taken with food.
Too much magnesium from supplements can have serious side effects such as diarrhea or low blood pressure.
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Treating Sleep Disruptions And Menopause Symptoms Naturally
So many women I talk to want to treat their sleep problems as naturally as possible. Im on board with that idea! Lifestyle and behavioral changes, including diet, exercise, mind-body therapies, relaxation exercises and stress management are the foundation of healthy, lifelong sleep hygiene. For many women, supplements can also play a tremendously beneficial role in improving sleep.
The same goes for managing menopause symptoms. The good news is that many of the most well-studied and effective supplements for sleep problems also can help women find relief from menopausal symptoms, and move through the menopause transition feeling, thinking, and performing their best.
Here, Ill talk about some of the best sleep-promoting supplementsand how they can also address menopause symptoms.
A decision to use supplements should be made in consultation with your physician, taking into account your individual health history and risks. This is not medical advice, but I hope this discussion will give women a starting point for those conversations with their physicians about natural therapies to improve their sleep, protect their health, and reduce their uncomfortable symptoms during menopause.
When you talk to your doctor, be sure to discuss any supplements youre considering and review potential interactions with any medications or other supplements youre already using.
Who Is At Risk For Lower Magnesium Levels
Women may be ask for lower magnesium levels if they have a diet low in magnesium rich foods. As we get older is becomes more difficult to absorb magnesium. If you have diabetes that can lower your ability to absorb magnesium. Gastrointestinal issues can cause magnesium to be depleted. Alcoholism is also associated with low magnesium levels.
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How Your Menstrual Cycle Changes During Perimenopause
A change in your periods is often the first noticeable symptom of perimenopause. As your ovaries stop working, your levels of the hormone oestrogen fall, which may cause the following symptoms:
- having periods more or less often than you used to
- skipping 1 or more periods you may not have a period for several months
- periods that are shorter, longer, lighter or heavier than they used to be
Getting A Full Night Of Sleep After Menopause
Up to 60% of postmenopausal women experience insomnia or some form of sleep complication. There are a handful of reasons for menopausal insomnia. Waking up during the night is the most common complaint, as a result of other symptoms of menopause These symptoms, combined with a decline in melatonin and progesterone, two hormones that promote sleep, are thought to be the primary causes of menopausal insomnia.
Difficulty sleeping has been linked to multiple other menopause symptoms, such as irritability, weight gain, and stress.
Magnesium can mitigate sleep problems by naturally regulating your bodys clock, and relaxing muscles, and promoting the production of GABA, a neurotransmitter that decreases nervous system activity. Additionally, inadequate levels of magnesium are associated with lower sleep quality and fewer hours of sleep.
A study found that older adults who supplemented magnesium experienced a notable increase in sleep quality, quantity, and bodily production of melatonin, compared to the control group who saw none of these benefits.
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Fatigue And Muscle Weakness
Fatigue, a condition characterized by physical or mental exhaustion or weakness, is another symptom of magnesium deficiency.
Keep in mind that everyone becomes fatigued from time to time. Typically, it simply means you need to rest. However, severe or persistent fatigue may be a sign of a health problem.
Since fatigue is a nonspecific symptom, its cause is impossible to identify unless it is accompanied by other symptoms.
Another more specific sign of magnesium deficiency is muscle weakness, also known as myasthenia .
Scientists believe the weakness is caused by the loss of potassium in muscle cells, a condition associated with magnesium deficiency (
Magnesium is also added to many breakfast cereals and other processed foods.
If you have a health condition that causes your body to lose magnesium, such as diabetes, its important to eat plenty of magnesium-rich foods or take supplements.
Talk with your doctor about creating a plan to increase your magnesium intake that works well for your needs.
Seeds, nuts, cocoa, beans, and whole grains are great sources of magnesium. For optimal health, try to eat magnesium-rich foods every day.
Magnesium deficiency is a widespread health problem.
Some studies suggest that 75% of Americans do not meet their dietary requirements for magnesium . However, true deficiency is much less common less than 2%, according to one estimate .
The symptoms of magnesium deficiency are usually subtle unless your levels become severely low.
Why Magnesium Is Crucial For Your General Health
The fourth most common mineral in the body, magnesium is both a mineral and electrolyte that helps pass electrical signals along the nerves in your body. You may have seen sports drinks adverts that claim electrolytes are lost through sweat, resulting in cramp: but this is just the tip of the electrolyte-impact iceberg.
Without magnesium, your heart would stop beating, your muscles would seize up and your brain would stop processing information. A co-factor of an astonishing 300+ bodily reactions, magnesium helps regulate your temperature, maintain energy levels, form bones and teeth, and fight cardiovascular disease. Magnesium levels are reduced by stress factors, which can subsequently initiate or worsen chronic illnesses.
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Magnesium Oxide In Treating Postmenopausal Women With Hot Flashes And A History Of Breast Cancer
|The safety and scientific validity of this study is the responsibility of the study sponsor and investigators. Listing a study does not mean it has been evaluated by the U.S. Federal Government. Read our disclaimer for details.|
|First Posted : September 23, 2011Results First Posted : April 4, 2017Last Update Posted : April 4, 2017|
- Study Details
RATIONALE: Magnesium oxide may help relieve hot flashes symptoms in women with a history of breast cancer.
PURPOSE: This randomized clinical trial studies how well a high-dose or a low-dose of magnesium oxide works compared to placebo in treating menopausal women with hot flashes and a history of breast cancer.
|Breast CancerCancer SurvivorHot Flashes||Drug: magnesium oxideOther: placebo||Phase 2|
- Evaluate the efficacy of magnesium oxide on hot flashes in women with a history of breast cancer.
- Evaluate the side-effect profile of magnesium oxide in this study population.
- Evaluate the effect of magnesium oxide on the secondary outcomes hot flash frequencies, hot flash severities, toxicities , and hot flash-related daily interference on activities.
- Evaluate the effect of magnesium oxide on the change of magnesium level .
OUTLINE: This is a multicenter study. Patients are stratified according to age , current tamoxifen and/or selective estrogen receptor modulator , current aromatase inhibitor , and daily frequency of hot flashes . Patients are randomized to 1 of 4 treatment arms.