In the hustle and bustle of modern life, nutritional deficiencies often go unnoticed in men over 40, and magnesium is no exception. While it might not be in the spotlight like some other minerals, magnesium plays a crucial role in various bodily functions. In this blog post, we'll delve into the signs, causes, and consequences of magnesium deficiencies in adult males.


The Importance of Magnesium:
Magnesium is involved in over 300 biochemical reactions in the body, impacting everything from muscle function to energy production. Despite its significance, many adult males may not be aware of their magnesium status, and a deficiency can manifest in subtle yet impactful ways.

I for one struggled my entire life with leg cramps regardless of the level of hydration I would have.  I always drink gallons of water a day and would load up even more before any race that I would attempt.  

It never failed whether it was a sprint triathlon or a 25k race, my legs at some point would cramp.  All the work of training for these events and I would be limited in my time by a simple leg cramp.  

This also happened for me frequently with sleeping as well.  Anytime I was not careful to be consuming water and lots of it throughout each day I would wake up in the middle of the night with my legs cramping.  

This was not only frustrating but terrible for getting the correct amount of sleep.   There were other signs as well that I didn't realizedall tied together; high anxiety, moodiness, sleeplessness, etc.

Finally after years of trying a variety of supplements to help sleep, trying everything to get anxiety under control and Goo, Gatorade, pickle juice, salt tablets for my cramps a friend recommended I may be magnesium deficient.  The rest is history.

Below is some more technical information I have found with my research.  

Signs of Magnesium Deficiency:

1.  Muscle Cramps and Spasms:
Magnesium is vital for proper muscle function, and a deficiency can lead to frequent cramps and spasms.

2.  Fatigue and Weakness:
As a key player in energy metabolism, magnesium deficiency may result in persistent fatigue and weakness.

3.  Mood Changes:
Magnesium has been linked to mood regulation, and a shortage might contribute to increased anxiety, irritability, or even depression.

4.  Insomnia:
Poor sleep quality can be a consequence of magnesium deficiency, as magnesium is involved in the regulation of neurotransmitters that impact sleep.

5.  Heart Rhythm Irregularities:
Magnesium is essential for maintaining a healthy heart rhythm, and low levels can contribute to palpitations or irregular heartbeats.


Common Causes of Magnesium Deficiency:

Inadequate Dietary Intake:
Many adult males may not be consuming enough magnesium-rich foods, such as leafy green vegetables, nuts, seeds, and whole grains.

Excessive Alcohol Consumption:
Alcohol can interfere with magnesium absorption and increase its excretion, putting men who consume alcohol regularly at a higher risk of deficiency.

Certain Medications:
Some medications, such as proton pump inhibitors and diuretics, can interfere with magnesium absorption and lead to deficiencies.

Chronic Stress:
Stress can increase the body's magnesium requirements, and chronic stress may contribute to deficiencies over time.


Addressing Magnesium Deficiency:

Dietary Changes:
Encourage a balanced diet that includes magnesium-rich foods. Leafy greens, nuts, seeds, and whole grains are excellent sources.

Supplementation:
In some cases, supplementation may be necessary, especially if dietary changes alone are insufficient. Consultation with a healthcare professional is advised.

Lifestyle Modifications:
Reducing alcohol intake, managing stress through relaxation techniques, and getting adequate sleep can contribute to overall magnesium balance.

Below is the magnesium supplement I take daily.  It is not just one type of magnesium supplement but 7.  It also doesn't give you the runs like a lot of the single magnesium supplements on the market do.  

This is proudly made in the USA and I would highly recommend anyone struggling with any of the above mentioned symptoms to try this out for 60 days and see what a difference it can make for you.