Do you only think about magnesium when a nighttime cramp wakes you up? However, this mineral goes much further. He acts like a discreet conductor. A deficit easily goes unnoticed, especially if the blood tests come back “normal”. And when the
lack of magnesium takes hold, it can affect the heart, brain, bones and blood sugar.
In France, data from INSERM speak of 18 to 23% of adults having a magnesium deficiency, with a frequency that rises to 28% after age 65. ANSES recommends 380 mg per day for men and 300 mg for women, while the majority would remain below. And in this silent context, certain non-specific symptoms take on a whole new meaning.
Lack of magnesium: when the heart and nerves go wrong
Magnesium participates in more than 300 enzymatic reactions, stored mainly in muscles and bones. Only around 1% circulates in the blood, which explains why hypomagnesemia can be “functional”: the analyzes seem correct even though the cells lack reserve. This mineral is involved in energy production, nerve transmission, muscle contraction, heart rate and blood sugar regulation.
Several studies link insufficient intake to coronary heart disease, heart failure, stroke and rhythm disorders such as atrial fibrillation or palpitations.
“Things like obesity, increasing rates of diabetes, and probably other factors that we don’t fully understand…maybe pollution, or other things are increasing levels of heart disease.”explains Deepak L. Bhatt, director of Mount Sinai Fuster Heart Hospital, to Ivanhoe Newswire.
“There are probably many risk factors that we don’t yet fully appreciate. Pay attention to your symptoms. If you have symptoms, get them checked.”adds Prakash Balan, interventional cardiologist at Lifetime Heart and Vascular, to Ivanhoe Newswire.
Symptoms of magnesium deficiency: these signals that we mistake for stress
Persistent fatigue, sleep problems, nocturnal awakenings, irritability or anxiety: the picture resembles chronic stress.
Often added:
-
Cramps;
- Headache with nausea;
- Sensitivity to light;
- Dizziness;
- Tingling in the hands or feet;
- Bloating or constipation.
Finally, other symptoms can also accompany the deficiency:
- Thrusthigh blood pressure despite a healthy lifestyle;
- Palpitations;
- Extrasystoles;
- Reduced motivation;
- Bone weakening;
-
Osteoporosis.
Risks increase among seniors, people with
type 2 diabetes or metabolic syndrome, Crohn’s disease or celiac disease, heavy consumers of alcohol or diuretics.
How to correct a magnesium deficiency without putting yourself in danger
First lever: the plate. ANSES sets daily intakes of 380 mg for men and 300 mg for women, easier to achieve with nuts, seeds, legumes, spinach, cabbage, dark chocolate, whole grains and certain mineral waters rich in magnesium.
In the event of fatigue, sleep disorders or poorly controlled tension, medical advice is required before any supplementation. The doctor takes into account diet, medications, kidney function and knows that blood levels can remain normal. He can suggest an assessment or a suitable treatment, and send an emergency call to 15 or 112 in the event of convulsions, tetany or severe rhythm disturbances.