How dangerous is magnesium deficiency; Tips to absorb it better

Magnesium is an essential mineral that plays a crucial role in various bodily functions, including muscle function, heart health, and bone strength. However, many people don't realise the importance of maintaining adequate magnesium levels in the body. Here are all the dangers of magnesium deficiency that everyone should know about and some tips on how to absorb magnesium better.

Research suggests that magnesium deficiency may contribute to hair loss. A study published in Biology Trace Element Research found that magnesium deficiency was associated with hair loss in women. This occurs because magnesium is involved in the synthesis of proteins, including those necessary for hair growth.

Magnesium is essential for maintaining a regular heartbeat. Low magnesium levels can lead to abnormal heart rhythms or arrhythmias. A review published in The American Journal of Medicine found that magnesium supplementation could help prevent arrhythmias in patients with magnesium deficiency.

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Severe magnesium deficiency can even lead to cardiac arrest in extreme cases. A study published in the Journal of Cardiovascular Electrophysiology reported that low magnesium levels were associated with an increased risk of sudden cardiac arrest.

Magnesium plays a role in regulating blood pressure by helping blood vessels relax. Therefore, a lack of magnesium can contribute to high blood pressure. A meta-analysis published in Hypertension found that magnesium supplementation could modestly reduce blood pressure.

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Magnesium deficiency has been linked to an increased risk of type 2 diabetes. A study published in Diabetes Care found that higher magnesium intake was associated with a lower risk of developing type 2 diabetes.

Low magnesium levels have also been linked to an increased frequency and severity of migraines. According to a study in the Journal of Neural Transmission, magnesium supplementation may help reduce the frequency of migraines.

​Here are some tips to better absorb magnesium in our body:

​Eat magnesium-rich foods - Include magnesium-rich foods in your diet, such as spinach, almonds, cashews, peanuts, black beans, and whole grains like brown rice and oats.

​Take magnesium supplements - If you struggle to get enough magnesium from your diet alone, consider taking a magnesium supplement. Look for supplements that contain magnesium citrate, magnesium glycinate, or magnesium oxide, as these forms are more easily absorbed by the body.

​Vitamin D - Ensure adequate vitamin D intake, as it helps the body absorb magnesium more effectively. Spend time in the sun, consume vitamin D-rich foods like fatty fish and fortified dairy products, or consider taking a vitamin D supplement.

​Avoid excessive calcium supplementation - Excessive calcium supplementation can interfere with magnesium absorption. Make sure you're not taking more calcium than magnesium, as they should be balanced in the body.

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