Magnesium deficiency symptoms: eleven signs you need to eat this

Magnesium plays an important role in the function of the body, including energy metabolism, DNA replication, protein synthesis and detoxification.  With it being naturally present in many

foods, and available as a dietary supplement, it is easy to believe that we attain enough magnesium not to worry. The EU nutrient reference value is 375mg magnesium per day for adults, yet

the most recent National Diet and Nutrition Survey in the UK showed adults get an average of just 270mg of magnesium per day, so deficiency is widespread.  What are the symptoms of magnesium

deficiency? Dr Sarah Brewer, medical director of Healthspan and author of The Essential Guide to Vitamins, Minerals and Herbal supplements, said: “Lack of magnesium contributes to many

problems such as insomnia, fatigue, constipation, weakness, muscle trembling or cramps, numbness and tingling, loss of appetite, poor co-ordination, palpitations, raised blood pressure and

poor glucose control.” What should you do if you experience symptoms?  Dr Brewer advised: “If you experience any of these symptoms, aim to increase your magnesium intake from beans

(especially soy), nuts, wholegrain, seafood, and dark green leaves.  “Chocolate and drinking water in hard-water areas are also important sources for some people.  “Magnesium supplements are

widely available, or you can absorb it through your skin from magnesium bath flakes such as Healthspan Magnesium Flakes or magnesium skin oil.” But, it is possible to consume too much

magnesium.  The NHS states: “Taking high doses of magnesium  - more than 400mg - for a short time can cause diarrhoea. “If you take magnesium supplements, don't take too much as this

could be harmful." The Office for Dietary Supplements highlights another health issue too much magnesium can cause. Technically known as hypermagnesemia, it occurs when there’s too much

magnesium in the blood. It’s rare because the kidneys usually work to get rid of excess magnesium, however people with kidney disease, heart disease and gastrointestinal disorders are at a

higher risk. It can cause nausea and vomiting, lethargy, muscle weakness, irregular heartbeat, low blood pressure, urine retention, respiratory distress and cardiac arrest, according to the

Office for Dietary Supplements. Another vitamin important in helping the body function properly is vitamin B12.  If it’s in short supply the body won’t make as many red blood cells, they

will be abnormally large and won’t last for as long as they should. If you do not have enough red blood cells your tissues and organs may not get enough oxygen and this can lead to the

symptoms of anaemia. The symptoms of vitamin B12 deficiency anaemia, according to Bupa, include feeling very tired, breathlessness even after little exercise, heart palpitations, headaches,

a reduced appetite, and a sore mouth and tongue.