Magnesium is a vital mineral, because it cannot be produced by our body itself. That is why we human beings need to absorb this light metal in our diet. Basic research shows that life simply would not be possible without this all-rounder in our body. This light metal is involved in more than 600 enzymatic reactions, biological processes and cellular functions. As a result, its impact is incredibly diverse and can be felt across all levels – both physically and mentally. Find out where magnesium is involved here:
The German Nutrition Society (DGE) does not provide a recommended intake of magnesium, but merely provides anestimate for an appropriate intake. This is 350 mg magnesium per day for adult men and 300 mg magnesium per day for adult women.
If we ingest less magnesium in the long term than we need or we lose it (e.g. via sweat), this imbalance can lead to a magnesium deficiency. This can be proven by means of modern laboratory diagnostics. The determination of the magnesium content in whole blood is considered particularly meaningful. The whole blood value also reflects the red blood cell content. Thus, a more reliable statement is possible than with the serum value. If the measured values fall below the normal values of at least 29.8 mg/l magnesium in the whole blood, this is called a magnesium deficiency.
The normal values for magnesium in whole blood are within a reference range of 29.8–37.5 mg/l (equivalent to 1.23–1.54 mmol/l) in women and 31.2–39.1 mg/l (equivalent to 1.28–1.6 mmol/l) in men. In addition to the classic normal range for magnesium, the BIOGENA Good Health Study – Europe's most comprehensive study on micronutrients, health & well-being – showed further optimal ranges after performing a regression analysis, which could be detected in women with values between 29.8-35.0 mg/l and in men between 31.2-35.0 mg/l.
There are a number of different causes for low magnesium levels in the body. One of the main reasons for an undersupply is the diet, especially if the food used does not contain enough magnesium to provide the required amount in the body.
An unbalanced diet in particular often leads to a magnesium deficiency. The same effect occurs with diets. However, even with a balanced diet, the magnesium requirement is often difficult to cover. In these cases, it is advisable to take magnesium supplements.
A magnesium deficiency can also occur due to increased physical activity, nervous tension and stress, as well as during pregnancy or breastfeeding.
Since the use of magnesium in our body is extremely diverse, a shortage of the mineral can also have an extremely diverse effect. However, amongst the numerous symptoms of deficiency, there is no single symptom with which a magnesium deficiency could be definitively diagnosed. At the end of the day, all these symptoms can also occur in the course of other imbalances or diseases. However, muscle symptoms such as calf cramps, mild eyelid twitching or cramps and tension of the chewing muscles are relatively common in the case of magnesium deficiency. Cardiac arrhythmias or non-specific complaints such as nervousness and fatigue can also be indications of a magnesium deficiency. Magnesium is also believed to play a role in some lifestyle diseases. Examples of this are high blood pressure, coronary heart disease, diabetes and osteoporosis. An overview of the most important symptoms of magnesium deficiency:
Anyone suffering from stress should also think of magnesium. An undersupply of the mineral can negatively impact the stress spiral and unleash a vicious circle. Magnesium deficiency increases the susceptibility to stress, while stress is a well-known magnesium thief.
Magnesium is essential for the smooth functioning of our nerves. In addition, this lightweight mineral also regulates our mood and mental state via so-called neurotransmitters (= messenger substances). Studies show that magnesium deficiency increases the risk of depressive moods as well as full-blown depression.
Magnesium deficiency can promote the occurrence of tension headaches and migraines. A magnesium shortage can thus cause increased irritability of muscle and nerve fibres and vascular constriction in the brain. In contrast, the fact that prophylactic intake of magnesium has an "anti-migraine effect", which was demonstrated in 2016 by the review study by Dr Chiu et al.: Targeted intake of the mineral reduced the frequency and intensity of migraine attacks.
Sleep disorders can have many causes. This sometimes includes physical symptoms (e.g. calf cramps) as well as mental causes (e.g. stress, worries) that interfere with sleep. Those who sleep poorly have more susceptible nerves – they feel tired, irritated, stressed more quickly and often take this distress to bed with them. Magnesium can help the body to rest in the evening. This is due to the GABA receptors in the brain and nervous system, which do not function without magnesium. GABA lowers nerve cell excitability, and has a calming and relaxing effect.
Due to the supporting role of magnesium within our nervous system, a mineral deficiency can manifest as impaired cognitive abilities and reduced concentration.
In the course of magnesium deficiency, sensory disturbances such as tingling or numbness in the hands and feet can also occur. The reason for this is a dysfunction in the muscles and nerves caused by the deficiency.
Painful muscle cramps and unpleasant muscle twitching may also be caused – amongst other reasons – by a deficiency in salts such as magnesium, which can lead to impaired excitability of the muscle fibres and thus to uncontrollable spasms.
Medical studies show that magnesium deficiency not only increases the risk of type 2 diabetes mellitus, but can also adversely affect the course of the disease. This is because the mineral improves the action of the only glucose-lowering hormone, insulin. However, diabetics in particular often exhibit magnesium deficiency, not least because their magnesium excretion is increased due to their illness.
Magnesium deficiency can increase the risk of high blood pressure by promoting neuromuscular excitability. Conversely, magnesium is a natural calcium counterpart with vasodilatory, anti-hypertensive and antiarrhythmic effects. A scientific review of 34 studies confirms that this light metal can be useful both as a preventive measure and to reduce elevated blood pressure.
Like any other muscle cell, our intestinal muscle cells need magnesium to function smoothly. Any deficiency can have a negative effect on digestion. Constipation or diarrhoea can result – sometimes both alternating.
A magnesium deficiency can intensify two common women’s conditions – period pain and premenstrual syndrome (PMS). Studies suggest that women suffering from PMS often have low magnesium levels. This deficiency can in turn worsen certain symptoms in the symptom complex (e.g. headaches, circulatory problems, indigestion or mood swings).
According to scientists, a magnesium deficiency can lead both directly and indirectly to poorer bone condition and exacerbate existing osteoporosis. A good intake of the mineral, on the other hand, is beneficial for bone health.
Scientists suspect that in addition to a number of other micronutrients, too little magnesium can also lead to brittle nails.
Every person needs magnesium – even the smallest of us. Pregnant and breastfeeding mothers must therefore not only provide themselves, but also their baby, with sufficient magnesium. A mineral deficiency, on the other hand, always poses a certain risk for the mother-child duo. This may promote unwelcome pregnancy symptoms (e.g. constipation, premature labour) and the occurrence of pre-eclampsia, a feared complication of pregnancy. Find out more about the importance of magnesium in pregnancy and lactation here.
In women during menopause, the declining formation of oestrogen and sweating caused by hot flushes can lead more rapidly to a magnesium deficiency. This is particularly unpleasant during menopause, since the symptoms of deficiency may intensify with hormone-related symptoms. Such "deficiency-exacerbated" problems of the menopause include, among others, Sleep disorders, irritability, nervousness, lack of drive, depressive moods, increased susceptibility to stress or a decrease in bone density. Read more about micronutrients during menopause here.
In the case of a magnesium deficiency, the finely coordinated metabolic processes of our body get out of sync. This affects not only the more than 600 magnesium-dependent bodily reactions, but also all the other micronutrients (e.g. vitamin D, potassium, calcium). Against this background, it is no wonder that a magnesium deficiency can have far-reaching consequences.
Short-term magnesium shortages can be bridged by the body’s magnesium stores in the bones and teeth.
If the body is inadequately supplied with magnesium over a long period of time, this can have far-reaching consequences. Thus, the long-term deficiency can increase the risk of diabetes, hypertension or osteoporosis.
If your health is intact, magnesium deficiency can largely be covered by food intake. However, once a magnesium deficiency has occurred, it is very difficult to replenish the deficiency through food alone, if it can be achieved in this way at all. In this case, the most promising strategy is to remedy the magnesium deficiency with suitable supplements.
Increasing problems falling asleep or prolonged nervousness also point in this direction. In such cases, taking magnesium supplements for several weeks is usually the best way to quickly get the problem under control again.
In some life situations, it can make sense to increase your magnesium intake as a precautionary measure without waiting for the effects of deficiency symptoms. This is the case during pregnancy or breastfeeding, for example, or if you are facing a prolonged period of increased pressure where it is foreseeable that stress levels will rise. In such cases, a combined strategy of magnesium-rich food and support from magnesium supplements is advisable.
It is important to observe the first warning signals. If you experience repeated tension or calf cramps, you should seriously consider the possibility of magnesium deficiency
We have summarised more about magnesium requirements in pregnancy in an extra article:
Magnesium is available in various dosage forms. Products that are produced according to the pure substance principle (mostly magnesium capsules) achieve the best tolerability here. This is because only they guarantee that unnecessary excipients and additives have been dispensed with in the specific magnesium preparation. This "less-is-more principle" is also helpful when it comes to the bioavailability (= absorbency) of the mineral, because additives can hinder the intake of magnesium.
Find out more here:
Successfully combatting a magnesium deficiency takes quite a lot of persistence. Depending on the severity of the under-supply, your actual physical condition (e.g. illnesses, individual additional requirement due to stress or sport, condition of the intestine) and the recommended therapy (e.g. composition and dosage of the magnesium preparation), refilling your magnesium supplies can be of varying duration – however, at least 3 months must be expected in all cases in order to refill your supplies.
Only those who know their magnesium level can take a targeted approach to any possible deficiency. Modern diagnostic centres, such as BIOGENA PLAZA, and specialist doctors work with specialist diagnostic laboratories that offer the most advanced type of magnesium measurement – taken in whole blood. In contrast to the serum analyses that are conventionally used, whole blood analysis examines the entire blood, including the components bound in blood cells. Thus, the whole blood diagnostics are clearly superior to a serum test – especially when determining a mineral supply, such as magnesium.
Magnesium deficiency can manifest through many symptoms. However, definitive clarity about your own magnesium balance can only be obtained by means of modern laboratory diagnostics. This is also helpful in the case of refilling your magnesium stores when it comes to individually selected magnesium dosages, duration of use and progress of therapy.
Although a magnesium deficiency can cause typical deficiency symptoms, it is not possible to draw any definitive conclusions from the symptoms alone. If you want a black-or-white answer regarding your own magnesium balance, you’ll need a special blood test.
Magnesium thieves – as the name suggests – rob our body of magnesium. Known magnesium thieves include stress, sports, stimulants (e.g. coffee, alcohol), as well as hormone preparations (e.g. contraceptive pill, hormone tablets) and certain medications (e.g. proton pump inhibitors, drainage agents).
Just as magnesium functions differently in our bodies, its absence can also be noticeable in many ways. Typical symptoms of a deficiency include muscle cramps, twitches, and tension, abdominal cramps during periods, headaches and migraines, digestive problems (particularly constipation), irritability, nervousness, and increased susceptibility to stress.
Magnesium deficiency occurs when our body loses or consumes more magnesium than it receives externally via diet and dietary supplements – for example through exercise, stress, high alcohol consumption or various diseases.
Magnesium deficiency is a reduced concentration of magnesium in the blood.
To combat a magnesium deficiency, a magnesium-rich diet, paired with a corresponding magnesium preparation in an individually adjusted dosage, is the best strategy.
Further reading:
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