We store most of the magnesium in our bones and soft tissues. Only a little is in the bloodstream. Normal blood magnesium levels (serum magnesium) are between 0.75 and 0.95 millimoles per liter. If your levels are below 0.75, you’ve got hypomagnesemia or magnesium deficiency. You can test blood for magnesium levels, but that doesn’t show how much is stored in your cells. So, assessing magnesium status can be tough. There are other tests like saliva and urine tests, but none of the current methods are really satisfactory.
Recommended intakes for adult men range from 400mg to 420mg daily, depending on age. For adult women, it’s 310mg to 320mg, also depending on age. Pregnant women need 360 to 400mg, again age-dependent. For lactating women, it ranges from 310mg to 360mg, depending on age.
There are many reasons for magnesium deficiency. Besides a diet lacking in magnesium, things like chronic diseases, alcohol abuse, medications, gastrointestinal and renal losses (like diarrhea and surgeries), and other conditions can affect your magnesium levels. The signs and symptoms of magnesium deficiency vary depending on how deficient you are.
Mild tremors
Generalized weakness
Heart attacks
High blood pressure
Irregular heartbeat
Asthma
Osteoporosis
Mental health issues
Muscle twitches and cramps