Magnesium Deficiency — The Mineral That Makes Your Body Go Around

What Is Magnesium Deficiency?

The mineral magnesium (Mg) is the fourth most abundant cation (positively charged ion) in the body and, as an electrolyte, plays a key role in over 300 enzymatic reactions in your body, including energy production, protein formation, and the regulation of blood pressure. [1]

Therefore, it is understandable that a magnesium deficiency can cause several health problems if these reactions and processes are disrupted or cannot take place. An inadequate magnesium supply can severely affect your quality of life.

Many studies also report that reduced magnesium levels are associated with various chronic diseases. Magnesium plays an important therapeutic and preventative role in such diseases as diabetes, osteoporosis, bronchial asthma, pre-eclampsia (high blood pressure during pregnancy), migraines, and cardiovascular disorders. [1]

A long-term deficiency of magnesium can lead to more serious concerns, such as cardiac arrhythmia, high blood pressure, and osteoporosis. [1]

A magnesium deficiency is actually difficult to diagnose in practice because the majority of magnesium is stored intracellularly. Although determining intracellular magnesium is technically possible, in clinical practice, it is not as simple or routine as measuring the magnesium level in blood serum. In fact, most magnesium (about 99%) is found inside your cells, especially in the bones and muscles, while only about 1% is present in the blood serum.

Therefore, serum magnesium levels often do not reflect the actual magnesium status of the body, and it is believed that countless people have undiagnosed magnesium deficiency. An unrecognized deficiency can contribute to the development and exacerbation of chronic diseases such as type 2 diabetes, cardiovascular disease, and osteoporosis. [2]

If your blood serum already shows a deficiency (hypomagnesemia), it's high time to address your lack of magnesium. If you are looking for ways to guard your health, it is essential to monitor your magnesium levels and assure you take in enough magnesium.

What Are Magnesium Deficiency Symptoms?

The best-known symptoms and signs of magnesium deficiency include muscle cramps, twitching, and tension, fatigue, irritability, sleep disturbances, headaches, digestive problems such as constipation, cardiac arrhythmias, and increased susceptibility to stress. [3]

If you often feel exhausted or are constantly irritable, this could be due to a magnesium deficiency, since magnesium plays an important role in energy production and the regulation of the nervous system.

Muscle cramps or muscle twitches are particularly common because magnesium is necessary for muscle relaxation, and a deficiency can lead to uncontrolled contractions.

Headaches and migraines are also often due to a lack of magnesium, as magnesium relaxes the blood vessels and supports adequate blood circulation.

Women who are deficient in magnesium may experience increased abdominal cramps during their menstrual cycle because magnesium normally relieves muscle cramps. [4]

Your digestive system can also be affected, usually by constipation, as magnesium relaxes the intestinal muscles and aids digestion.

In addition, a magnesium deficiency can make you feel more stressed and nervous than usual, as magnesium helps to regulate the stress hormone cortisol.

If you are unable to increase your vitamin D level despite supplementation, this could be due to a magnesium deficiency. This is because without sufficient magnesium, the body cannot use vitamin D efficiently, which can negatively affect both magnesium and vitamin D levels. It is therefore important that both nutrients are present in sufficient quantities to ensure their synergistic effect.

In more severe cases, it can even lead to cardiac arrhythmia because magnesium is essential for the normal functioning of the heart muscles.

Here is a list of the typical symptoms of a magnesium deficiency:

• Muscle cramps
• Seizures
• Muscle twitching
• Muscle tension
• Fatigue
• Irritability
• Insomnia
• Headaches
• Migraine
• Digestive problems (especially constipation)
• Abdominal cramps during your period
• Nervousness
• Inner restlessness
• Increased susceptibility to stress
• Cardiac arrhythmia

If you experience one or more of these symptoms of low magnesium, it may be worth having your magnesium levels checked by CARE or your GP.

What Are the Causes of Magnesium Deficiency?

Wondering why you might not have enough magnesium in your body? There are several reasons why a magnesium deficiency can occur. One possible cause is an unbalanced diet. Unfortunately, it is also the case that our plants contain less and less magnesium due to agricultural practices and the soil content. This is problematic. [2] [5]

If your diet contains too few magnesium-rich foods such as nuts, seeds, wholegrain products, green leafy vegetables, and pulses to begin with, this can also lead to a deficiency.

Excessive consumption of alcohol and caffeine is known to lower your magnesium levels because these foods promote the excretion of the mineral via the kidneys. [2]

Certain medications, such as diuretics or proton pump inhibitors, can also reduce magnesium levels in the body. In addition, health problems such as diabetes or gastrointestinal diseases can impair magnesium absorption and lead to an undersupply. Stress also plays a major role, as your body uses more magnesium during stressful times. [2]

And yes, intensive training and heavy sweating can also cause your magnesium levels to drop since athletes have an increased magnesium requirement. [2] This is why active people like to take isotonic drinks or magnesium supplements to cover their increased demand for magnesium after exercise.

What Are the Consequences of an Untreated Magnesium Deficiency?

An untreated magnesium deficiency can cause serious health problems and deficiency symptoms. [2]

• Muscle cramps and spasms: Without enough magnesium, your muscles can't relax properly, leading to painful cramps and twitching.
• Chronic fatigue and weakness: Magnesium is important for energy production. A deficiency can, therefore, lead to persistent fatigue and weakness.
• Heart problems: A low magnesium level can promote cardiac arrhythmia and even heart attacks, as the mineral is essential for the normal functioning of the heart muscle.
• Headaches and migraines: A deficiency can affect the blood vessels in the brain and lead to frequent headaches and migraines.
• Bone weakness and osteoporosis: Magnesium is essential for calcium metabolism and bone health. A deficiency can reduce bone density and increase the risk of osteoporosis.
• High blood pressure: Low magnesium levels can increase blood pressure, which increases the risk of strokes and other cardiovascular diseases.
• Mood swings and depression: Adequate magnesium intake is essential for regulating neurotransmitters that influence your mood. A deficiency can lead to irritability, anxiety, and depression.
• Digestive issues: A lack of magnesium intake can impact the intestinal muscles and lead to constipation and other digestive problems.

How Is a Magnesium Deficiency Treated?

If you think you may have a magnesium deficiency, there are several ways to treat it and stabilize your magnesium levels again.

Here are some of the most common methods to do that:

1. Take Supplements

Supplements are a practical way to increase your magnesium levels quickly. There are various forms of magnesium supplements. Liquid magnesium supplements are usually better absorbed by your body. [6] It is best to talk to your doctor to find out which form and dosage is best for you. There are also sprays to rub onto the skin or bath additives.

2. Adjust Your Diet

A balanced diet rich in magnesium-containing foods can also help to correct a deficiency. This is the most natural way to boost your intake of magnesium. [1]

Foods particularly rich in magnesium include:

• Nuts and seeds: Almonds, cashews, sunflower seeds, and pumpkin seeds are excellent sources of magnesium.
• Whole grains: Brown rice, quinoa, and whole grain bread are high in magnesium.
• Green leafy vegetables: Spinach, chard, and kale are particularly rich in magnesium.
• Legumes: Beans, lentils, and chickpeas also provide plenty of magnesium.
• Fish: Salmon and mackerel are good sources of magnesium.

3. Treat Underlying Health Issues

If health problems such as diabetes or gastrointestinal disorders cause your magnesium deficiency, it is important to treat these health problems accordingly.

How Can I Prevent a Magnesium Deficiency?

It's great that you want to be proactive to prevent a magnesium deficiency.

Here are some tips to help you do this:

1. Eat a Diet Rich in Magnesium

A balanced and healthy diet is the best way to provide your body with all the indispensable nutrients and minerals. If possible, choose organic products.

Eat foods that are rich in magnesium regularly, such as nuts and seeds, whole grains, green leafy vegetables, legumes, and fish. Dark chocolate is also a good source of magnesium when consumed in moderation.

2. Say No to Alcohol and Caffeine

Both alcohol and caffeine can increase the excretion of magnesium via the kidneys. Try to moderate your consumption of these substances or avoid alcohol and coffee altogether.

3. Avoid or Manage Stress

Stress increases the magnesium consumption in your body. [6] Activities such as breathing exercises, progressive muscle relaxation, and tai chi can help reduce your stress and support your magnesium levels. Avoid unnecessary sources of stress and create periods of rest.

4. Be Active

Although exercise increases magnesium consumption, it is still an excellent way to stabilize your magnesium balance. Regular physical activity improves magnesium metabolism, which leads to a better balance in the long term. You must drink enough fluids after training and eat magnesium-rich foods to replenish the reserves you have drained.

5. Drink Magnesium-containing Mineral Waters & Isotonic drinks

Some mineral waters are rich in magnesium. Look at the label and choose mineral water with a higher magnesium content. Isotonic drinks (paying attention to the sugar content and avoiding artificial sweeteners) can also help you consume more magnesium.

6. Practice Preventive Healthcare

Have your blood levels checked regularly to ensure your magnesium levels are within the normal range. This is especially important if you notice symptoms of magnesium deficiency.

At CARE, you can gain insight into your internal health values, detect deficiencies early, and make targeted lifestyle adjustments to become the healthiest version of yourself. We can also detect hypomagnesemia.

7. Consider Supplementation

High-quality magnesium supplements may be a sensible option if you struggle to get enough magnesium from your diet or exercise a lot. [6]

Which magnesium is the right one for you?

Not all magnesium is the same - there are different compounds that work differently in the body. Each individual magnesium compound offers certain benefits that you can use for yourself. The most common forms are listed below:

1. Magnesium citrate - bound to the salt of citric acid

   Benefits: Very popular with athletes as it is quickly absorbed by the body, regulates energy and has a high bioavailability. It is also said to help dissolve kidney stones.

   Disadvantage: Can quickly cause diarrhea.

2. Magnesium glycinate - bound to the amino acid glycine

   Advantages: Calming effect, gentle on the stomach, ideal for sleep problems or muscle cramps during the night. The magnesium of choice during stressful times. High bioavailability.

   Disadvantage: Somewhat more expensive than other compounds.

3. Magnesium oxide - bound to oxide

   Advantages: Used primarily for constipation.

   Disadvantages: Lower bioavailability and laxative effect.

4. Magnesium taurate - bound to an aminosulfonic acid

   Benefits: Ideal for heart health and the nervous system.

   Disadvantages: At high doses, it can cause diarrhea.

5. Magnesium orotate - bound to the salt of orotic acid

   Advantages: Supports heart function and energy metabolism.

6. Magnesium malate - bound to the salt of malic acid

   Benefits: Stimulates energy production, good for chronic tiredness or exhaustion.

   Disadvantage: Should not be taken in the evening as it can have a stimulating effect.

7. Magnesium carbonate - bound to the salt of carbonic acid

   Advantages: Neutralizes stomach acid - so before you reach for a proton pump inhibitor, try this magnesium.

8. Magnesium threonate - bound to threonic acid

   Benefits: Can cross the blood-brain barrier and is therefore particularly good for cognitive support, brain health, the nervous system and stress relief.

   Disadvantages: Difficult to obtain and expensive.

9. Magnesium sulphate - bound to the salt of sulphuric acid, also known as bitter or epson salt

   Benefits: Relieves muscle tension, ideal as a bath additive or spray.

   Disadvantage: Has a laxative effect - do not take orally!

10. Magnesium chloride - bound to hydrochloric acid, also known as Zechstein magnesium

    Advantages: Is often used for constipation. Can also be used externally, as a spray or foot bath.

    Disadvantages: Has a laxative effect, can irritate the skin - best to try as a foot bath first.

Choosing the right form of magnesium therefore depends entirely on your needs. It is worth choosing the right form depending on the purpose in order to get the best out of the magnesium supplement.

The correct dosage

Normally 300 to 600 mg daily is recommended for a good basic supply. However, it can also be more if there is an increased need. For higher doses, it is important to take them throughout the day.

Interactions with magnesium

Magnesium interacts with various supplements and medications, and it can alter the effectiveness or affect the absorption of some of them. The most important interactions include:

1. Calcium

High doses of both minerals can interfere with each other. It is therefore better to take them at least 2 hours apart.

2. Iron

Similar to calcium, magnesium can also inhibit the absorption of iron. It is advisable to take iron supplements separately from magnesium to ensure optimal absorption of both nutrients.

3. Zinc

Zinc and magnesium use the same transport routes in the intestine and can interfere with each other - especially at high doses. However, small doses taken together can offer certain advantages.

4. Vitamin D3

Magnesium is required for synthesis. When taking high doses of vitamin D3, you should make sure that you have enough magnesium available.

5. Antibiotics

Magnesium can reduce the absorption of certain antibiotics (such as tetracyclines and fluoroquinolones) as it binds to the drugs and blocks their absorption in the intestine. Therefore, antibiotics should be taken at least two hours before or four to six hours after magnesium.

6. Bisphosphonates

Used to treat osteoporosis. These drugs are less well absorbed when taken at the same time as magnesium. It is advisable to take them at least two hours apart.

7. Diuretics (Laxatives)

These can increase magnesium excretion, which can lead to a deficiency - a suitable magnesium supplement should be discussed with your doctor.

8. Blood Pressure Medication

Magnesium has a mild antihypertensive effect and can therefore enhance the effect of the medication. This can be useful, but should be monitored to avoid low blood pressure.

9. Proton Pump Inhibitors (PPI)

Long-term use of omeprazole or pantoprazole, for example, can lead to a severe magnesium deficiency, as the proton pump inhibitors reduce stomach acid production, which is important for the absorption of magnesium in the small intestine. Regular monitoring of magnesium is particularly important in this case.

Which Foods Contain Magnesium?

Foods with a particularly high magnesium content are:

• Sunflower seeds: approx. 325 mg per 100 g
• Almonds: approx. 270 mg per 100 g
• Cashew nuts: approx. 260 mg per 100 g
• Dark chocolate (70-85% cocoa content): approx. 228 mg per 100 g
• Spinach: approx. 79 mg per 100 g
• Wholemeal bread: approx. 75 mg per 100 g
• Black beans: approx. 70 mg per 100 g
• Quinoa: approx. 64 mg per 100 g
• Avocado: approx. 29 mg per 100 g
• Salmon: approx. 29 mg per 100 g

Can I Consume Too Much Magnesium?

Yes, it is possible to consume too much magnesium, especially if you take food supplements in high doses. However, excessive magnesium intake from food alone is rare and usually only occurs when supplements are also taken. [7]

Too much magnesium can cause various symptoms and health problems. Here are some possible consequences of too much magnesium intake:

• Diarrhea: One of the most common symptoms of too much magnesium is diarrhea, as excess magnesium remains in the intestines and attracts water.
• Stomach discomfort: In addition to diarrhea, nausea, and stomach cramps can also occur.
• Low blood pressure: Very high doses of magnesium can lower blood pressure and cause dizziness or fainting.
• Heart health issues: In extreme cases, an overdose can lead to cardiac arrhythmia or cardiac arrest.
• Kidney problems: People with kidney problems are particularly at risk as their kidneys cannot excrete magnesium efficiently.