Symptoms of mild Magnesium deficiency are chronically tight muscles, muscle cramps, muscle weakness, fatigue, and irritability. Severe deficiency symptoms are nausea, nervousness, loss of appetite, low potassium, and abnormal heart rhythm.
There few minerals our body needs more than Magnesium. This substance is vital for over 300 different chemical reactions in humans and yet is highly vulnerable to deficiency. Certain medications such as acid blockers, birth control pills, and steroids can all cause lower levels. Here are other factors/diseases that cause your levels to be lower: Stress, older age, IBS, celiac disease, diabetes Type I and II, high blood pressure, and obesity.
Let’s say you start taking Magnesium that your purchase at the store, how do you know the form chosen is one that will be highly absorbed by the body. Magnesium supplements come in different chemical forms, the one you are looking for is Magnesium in the glycinate, and bis-glycinate forms, which is absorbed well in the body. Magnesium in the oxide, citrate, and malate/aspartate forms are not absorbed as well, and if taken in largely quantities can have a laxative effect.
Supplement companies use the poorly absorbed form more often to maximize profit, as the superior forms are more expensive to manufacture. Just because the bottle says something contains a certain amount of Magnesium, that is not the amount your body will absorb.
To avoid deficiency, don’t just rely on supplements, eat foods high in Magnesium such as: avocados, bananas, spinach, almonds, beans, and fish.