Muscle cramps can occur during physical activity or they may spontaneously appear. Although muscle cramps rarely result in serious complications, muscle tightness can cause discomfort and pain. Mineral deficiencies have been implicated as the cause of sore and strained muscles. Magnesium is an important co-factor in relieving muscle tension.
Dietary Recommendations of Magnesium
According to the Food and Drug Administration (FDA), the daily magnesium intake for adults should range between 360 to 420mg per day. Requirements for women are usually on the lower end of that range. Sufficient magnesium intake from dietary sources including nuts, potatoes, grains, beans, certain fish and vegetables can reduce the risk of developing a magnesium deficiency.
How Magnesium Affects the Body
The Office of Dietary Supplements lists magnesium as the fourth most common element found inside the human body. Magnesium is an important component in a variety of biochemical processes. Bone contains approximately 50 percent of the total magnesium stored inside our bodies. Inadequate dietary magnesium intake and poor mineral absorption can result in magnesium deficiency. In addition, elimination of magnesium is regulated in the kidneys, and deficiencies can occur as a result of renal disease.
Magnesium Deficiency Symptoms
Early symptoms of magnesium deficiency include fatigue, vomiting, nausea, weakness and loss of appetite. As magnesium deficiency progresses, muscle symptoms including soreness, tension, spasms and cramps may appear. In severe cases, magnesium deficiency can lead to complications including bone, heart and electrolyte abnormalities.
Magnesium and Muscle Pain
Muscle tightness and pain may be a result of sustained contractions caused by inadequate blood flow, dehydration, mineral deficiency or other health conditions. In order to relax, muscles require the use of energy stored in adenosine tri-phosphate (ATP). Magnesium attaches to ATP stabilizing the molecule to be stored as a source of energy that can be utilized by muscle cells. Muscle symptoms can be a result of many other health factors and patients should always contact a physician for a proper diagnosis. Addressing the underlying cause of frequent muscle tightness is important in preventing or decreasing the recurrence of muscle spasms.
Magnesium Supplements
In cases of mild and moderate magnesium deficiency that is asymptomatic, oral magnesium supplements may be an option for treatment. Magnesium supplements come in a variety of formulations and contain varying amounts of elemental magnesium. The amount of magnesium absorbed by the body is dependent on both the formulation and the amount of elemental magnesium contained in a particular supplement. Patients should consult a physician to discuss treatment options if they are concerned about a magnesium deficiency.
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
References:
Lab Tests Online: “Magnesium” (Accessed November 24, 2010).
MayoClinic: “Muscle Cramp” (Accessed November 24, 2010).
Office of Dietary Supplements: “Magnesium Fact Sheet” (Accessed November 24, 2010).
Schachter Center for Complementary Medicine: “The Importance of Magnesium in Human Nutrition” (Accessed November 24, 2010).
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