Magnesium is an important mineral that plays a vital role in many bodily processes. Low magnesium levels are not uncommon, especially in men. Here we explore the causes, symptoms, risk factors and treatments for low magnesium in men.
What is magnesium and why is it important?
Magnesium is the fourth most abundant mineral in the body after calcium, potassium and sodium. It plays a role in over 300 enzymatic reactions in the body and is essential for many functions including:
- Protein synthesis
- Regulating blood glucose
- Supporting nerve and muscle function
- Energy production
- Regulating blood pressure
- Bone development
Getting enough magnesium is important for overall health. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, and bones strong. Magnesium also supports a healthy immune system, helps regulate blood sugar levels, and promotes normal blood pressure.
What causes low magnesium levels in men?
There are several potential causes of magnesium deficiency in men:
Inadequate dietary intake
One of the most common reasons for low magnesium is simply not getting enough magnesium from food. Good dietary sources of magnesium include:
- Dark leafy greens like spinach and kale
- Nuts and seeds
- Fish like mackerel and salmon
- Beans and lentils
- Whole grains
- Avocados
- Bananas
However, the typical Western diet contains more processed foods and less nutrient-dense whole foods. This means many people may fall short on magnesium intake.
Medications
Certain medications can interfere with the body’s ability to absorb magnesium. These include:
- Proton pump inhibitors like omeprazole for heartburn and reflux
- Diuretics (water pills) like furosemide for high blood pressure
- Antibiotics like gentamicin and amphotericin
- Cancer drugs like cisplatin
Always talk to your doctor about potential side effects when prescribed any new medication.
Chronic alcohol use
Drinking excessive amounts of alcohol, especially over long periods, can lead to low magnesium levels. This is because alcohol can impair magnesium absorption and increase magnesium excretion through urine.
Older age
As we get older, issues like poor nutrition and reduced gut absorption mean magnesium levels tend to decline. Data shows around 20-30% of adults over age 70 may be deficient in magnesium.
Chronic medical conditions
Certain chronic health conditions are associated with an increased risk of magnesium deficiency, including:
- Type 2 diabetes – increased magnesium excretion
- Gastrointestinal disorders like Crohn’s disease – impaired absorption
- Chronic kidney disease – impaired reabsorption
- Hyperthyroidism – increased magnesium excretion
Vigorous exercise
Intense and prolonged exercise can lead to mineral losses through sweating. Athletes and those who train extensively may need higher magnesium intakes to compensate.
Risk factors
Factors that can increase your risk of low magnesium levels include:
- Elderly age
- Alcoholism
- Type 2 diabetes
- Gastrointestinal disorders
- Use of certain medications e.g. diuretics, PPIs
- Endurance training
- Unhealthy diet low in magnesium-rich foods
Symptoms of magnesium deficiency
Early signs of low magnesium can be subtle. Symptoms may include:
- Loss of appetite
- Nausea and vomiting
- Fatigue and weakness
- Numbness and tingling
- Seizures
- Personality changes
- Abnormal heart rhythms
- Low blood pressure
- Muscle cramps, spasms and tremors
Magnesium deficiency can also show up as hypocalcemia (low calcium levels) since magnesium is needed for calcium absorption.
Diagnosing magnesium deficiency
Magnesium deficiency can be detected through:
- Blood tests – Measures the amount of magnesium in the blood. However, only 1% of total body magnesium is found in blood, so a normal result does not always exclude deficiency.
- 24-hour urine test – Measures the amount of magnesium excreted in urine over 24 hours. This assesses whole body stores.
- Intracellular magnesium testing – Assesses magnesium levels within cells, which may identify deficiencies earlier.
Testing magnesium levels may be recommended for those with risk factors or symptoms of deficiency.
Complications
Without treatment, magnesium deficiency can lead to complications such as:
- Numbness, tingling, muscle cramps, seizures
- Abnormal heart rhythms and coronary spasms
- Low calcium and potassium levels
- Metabolic syndrome
- Osteoporosis
- Migraines
- Asthma
- Hypertension
- Type 2 diabetes
- Mental health disorders
Severely low magnesium levels from prolonged deficiency can be fatal if left untreated.
Treating low magnesium
Treatment for magnesium deficiency involves:
Oral magnesium supplements
Most mild cases can be treated with oral magnesium supplements in the form of tablets, capsules or powder. Magnesium citrate, glycinate and chloride forms are common. Dosage depends on the severity of deficiency.
Intravenous (IV) magnesium
Severe magnesium deficiency requires rapid replenishment via direct IV infusion of magnesium sulfate. This may involve hospital admission for monitoring and to prevent complications.
Addressing underlying causes
It’s also important to identify and address any underlying medical conditions causing magnesium loss, such as managing diabetes and stopping problematic medications. Lifestyle measures like limiting alcohol, quitting smoking and reducing stress can help.
Dietary changes
Eating more magnesium-rich foods can help restore normal levels. Foods high in magnesium include:
- Dark leafy greens – spinach, kale, collards
- Nuts and seeds – squash seeds, almonds, cashews
- Legumes – edamame, black beans, chickpeas
- Whole grains – oats, brown rice, quinoa, buckwheat
- Fish – salmon, mackerel
- Avocados
- Bananas
- Dark chocolate
Prevention
Preventing magnesium deficiency involves:
- Eating a balanced diet high in magnesium-rich foods
- Avoiding excess alcohol
- Taking magnesium supplements if at high risk
- Getting blood tests periodically if at risk
- Discussing magnesium status with your doctor
The recommended dietary allowance (RDA) for magnesium is 420mg per day for men. This rises to 420-460mg for men over 30 years old.
Conclusion
Magnesium deficiency is common in men due to inadequate diet, medications, chronic health conditions and aging. Symptoms include fatigue, muscle cramps, numbness and abnormal heart rhythms. Severe deficiency can lead to serious complications. Low magnesium is diagnosed through blood and urine testing. Treatment involves oral or IV magnesium supplementation along with dietary changes. Those at high risk should take preventive measures to maintain adequate magnesium status.