Do you know how much magnesium you have? No? You should! Whether it's your nervous system, energy metabolism, muscle function, immune system or blood circulation – you need this mineral for a whole range of bodily functions. A deficiency of this multifaceted all-rounder can therefore manifest itself in many ways. But what exactly are the symptoms of magnesium deficiency? What signs indicate that you may be deficient? And what causes such a deficiency? Let's dive into this important topic together and address the question: Magnesium deficiency – what should you do now?
Without magnesium, there is no life. It's that simple. And yet, it's also that complicated. The fact is, without this light metal, your body simply wouldn't function – magnesium is involved in over 600 enzymatic reactions, biological processes and cellular functions. Its capabilities are correspondingly diverse, spanning all levels – physical, mental and emotional. The catch: magnesium cannot be produced by your body itself. That's why we humans have to obtain this important substance through our diet.
The German Nutrition Society (DGE) provides estimated values for an adequate intake of magnesium. These are 350 mg of magnesium per day for adult men and 300 mg of magnesium per day for adult women.
Those who consistently follow this advice can expect to have normal values in their whole blood. For women, these values range from 29.8 to 37.5 mg/l (equivalent to 1.23 to 1.54 mmol/l) and for men from 31.2 to 39.1 mg/l (equivalent to 1.28 to 1.6 mmol/l).
However, the BIOGENA Good Health Study*, Europe's most comprehensive study on micronutrients, health and well-being, emphasises that, in addition to this normal range, there is also an optimal range that represents an even better supply. For women and men, this is at least 35 mg/l.
Magnesium deficiency occurs when you consume less of this important substance than you use or lose (e.g. during exercise) over a longer period of time. Nowadays, such an imbalance can be quickly detected in a laboratory. Modern diagnostic centres, such as BIOGENA PLAZA, and specialised doctors offer the most advanced method of measuring magnesium levels – in whole blood. If the value determined is below the normal index described, this is referred to as a magnesium deficiency.
Magnesium deficiency can have various causes:
The question many people now ask themselves is: How does magnesium deficiency manifest itself? Are there any warning signs or symptoms that indicate this? The answer is: magnesium deficiency can manifest itself in many different ways. But beware: most of the symptoms also occur in the course of other diseases or disorders, making it difficult to diagnose magnesium deficiency based on symptoms alone.
Such a deficiency relatively often leads to muscular complaints, such as calf cramps, slight eyelid twitching or cramps and tension in the masticatory muscles. Cardiac arrhythmia, nervousness and fatigue can also be signs of magnesium deficiency. It is also believed that magnesium plays a role in connection with some lifestyle diseases. Examples include high blood pressure, coronary heart disease, diabetes and osteoporosis.
The most important symptoms of magnesium deficiency include:
A magnesium deficiency throws your body's finely tuned metabolic processes out of balance. This affects not only the more than 600 magnesium-dependent reactions in your organism, but also the balance of other micronutrients such as vitamin D, potassium and calcium. A magnesium deficiency can therefore have far-reaching consequences, whereby a distinction is made between a short-term and a long-term deficiency:
If you are healthy and can rely on your body functioning smoothly, a small deficiency can usually be compensated for by eating the right foods. However, if you have already developed a significant magnesium deficiency, it will be difficult to compensate for this with food alone. In this case, it is more promising to resort to suitable supplements.
But beware: successfully remedying an existing magnesium deficiency requires a lot of perseverance. Depending on the severity, your physical condition and the recommended therapy, replenishing your magnesium stores can take varying amounts of time. You should definitely expect it to take at least three months.
In some situations, it may also be advisable to increase your magnesium intake as a precaution to prevent a deficiency from occurring in the first place. This is the case, for example, during pregnancy or breastfeeding, if you exercise a lot or are going through a particularly stressful phase.
Magnesium is available in various dosage forms. The best tolerability is achieved with products manufactured according to the pure substance principle (mostly magnesium capsules). This guarantees that the products are free of unnecessary additives and excipients. This ‘less is more’ principle also benefits bioavailability. This means that your body can absorb the minerals better.
Magnesium is a vital fuel for your body. But not everyone has enough of it in reserve. A magnesium deficiency can manifest itself in many different symptoms. You can only obtain definitive clarity about your own magnesium balance by means of modern laboratory diagnostics. This is also helpful when replenishing your magnesium stores, when it comes to individual magnesium dosages, the duration of use and the progress of therapy.
* About the BIOGENA Good Health Study
With 1,377 participants, the BIOGENA Good Health Study is Europe's most comprehensive study on micronutrients, health and well-being. The aim of this large-scale study was to provide an up-to-date picture of the health and nutritional status of the Austrian population and to demonstrate that a better micronutrient supply is rewarded with increased physical and mental well-being.
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 deficiency is a reduced concentration of magnesium in the blood.
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 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).
To combat a magnesium deficiency, a magnesium-rich diet, paired with a corresponding magnesium preparation in an individually adjusted dosage, is the best strategy.
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.
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