Magnesium is a widely required mineral within the body, especially by the heart, skeletal muscles and kidneys. It also contributes to the strength and form of teeth and bones. Magnesium functions to activate enzymes; contribute to energy production; and regulate levels of calcium, copper, zinc, potassium and vitamin D. Many Americans are deficient in magnesium, which leads to a variety of symptoms, including dizziness. Dizziness is commonly caused by mineral deficiencies because of electrolyte imbalances.
Magnesium Deficiency
The United States Department of Agriculture estimates about 70 percent of Americans are magnesium deficient, which is due in part to eating habits but also to the mineral-depleted soil most vegetables and fruits grow in. In addition, certain medical conditions can upset the body's magnesium balance, such as irritable bowel syndrome, ulcerative colitis, diabetes, pancreatitis, hyperthyroidism and kidney disease. Taking diuretics or consuming too much coffee, soda pop, salt or alcohol can also lower magnesium levels. The National Institutes of Health recommends 400 mg of magnesium daily for men younger than 30 years and 310 mg for women in the same age group. Beyond 30 years old, the amounts increase to 420 mg and 320 mg, respectively. Adults should maintain blood serum levels of magnesium between 0.7 and 1.0 mmol/L.
Dizziness From Magnesium Deficiency
Dizziness is a common side effect of mineral deficiencies. An Italian study published in a 1999 issue of "Geriatrics" demonstrated that magnesium deficiency leads to electrolyte imbalance in the blood and other fluids, which causes dizziness. The organ of the inner ear that modulates balance is the cochlea, and the small hairs within it are very sensitive to electrolyte balance and fluid density. A lack of minerals causes information sent from the cochlea to be interpreted by the brain as movement when there is none, and this is perceived as dizziness. A similar process occurs with too much alcohol consumption. Adding magnesium and other minerals to the diet can restore balance, although sudden dizziness may be a symptom of a serious medical condition and require immediate attention.
More Common Symptoms of Deficiency
According to the University of Maryland Medical Center, more common symptoms of magnesium deficiency include anxiety; muscle spasms and weakness; restless leg syndrome; insomnia; irritability; nausea and vomiting; abnormal heart rhythms; low blood pressure; confusion; and hyperventilation. Dizziness usually occurs after periods of long-term magnesium deficiency but can also be caused by chronic lack of iron and zinc.
Rich Sources of Magnesium
According to the "American Dietetic Association Complete Food and Nutrition Guide," rich sources of magnesium include green leafy vegetables such as spinach and broccoli; dried fruits; fish with bones; whole grains; lentils; peas; some seeds, especially pumpkin seeds, sesame seeds and sunflower seeds; most nuts, especially almonds and cashews; bananas; chocolate; and coffee beans.
References
- "Contemporary Nutrition"; Gordon M. Wardlaw; 2010
- National Institutes of Health: Office of Dietary Supplements: Magnesium Fact Sheet
- "Geriatrics"; Magnesium Deficiency and Dizziness: A Case of Electrolyte Imbalance; V. Santinelli et al.; March 1999
- University of Maryland Medical Center: Magnesium Overview
- "American Dietetic Association Complete Food and Nutrition Guide"; American Dietetic Association; 2006
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